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Health & Fitness
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Old 06-13-2013, 02:25 PM   #761
dabears
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your shoulders will need to catch up before your bench press can hit bodyweight territory, imo. I had the same issue, and only in the past couple months has my bench started to climb past BW despite years of chest exercises. My key was overhead press
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Old 06-13-2013, 02:41 PM   #762
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Working on my shoulders as much as I can now


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Fill that hole in your soul by buying more material goods
http://forum.e46fanatics.com/showthread.php?p=15286051
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Old 06-13-2013, 03:35 PM   #763
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Just reading through these threads makes me jealous of some of your guys squat figures, I really need to get my legs back in shape, I feel like my squat numbers are proportionately way off compared to my bench/press/deadlift numbers.

Bench 265 lbs
DL 365 lbs (but I just started this exercise)
Squat 275 lbs

I feel I can bench 275 just only went up to 265 yesterday, this ankle needs to get stronger, I can bench as much as I can squat.

I'm repping 155 on bench
225 deadlift
225 squat
What's wrong with this picture?

I maxed 185 on bench
But I haven't gone for a max squat or deadlift

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Fill that hole in your soul by buying more material goods
http://forum.e46fanatics.com/showthread.php?p=15286051
buy my sedan rear seats (gray leather)

sell me sedan A pillars!! (black fabric)

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Old 06-13-2013, 03:43 PM   #764
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But I'm glad I didn't rush to try heavier on deadlift because my form was off
I would have hurt myself if I didn't stop to review more videos and correct myself
My lower back was super sore after the last two deadlift sessions but feels great now


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Old 06-13-2013, 03:56 PM   #765
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Quote:
Originally Posted by XKxRome0ox View Post
I'm repping 155 on bench
225 deadlift
225 squat
What's wrong with this picture?

I maxed 185 on bench
But I haven't gone for a max squat or deadlift

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Nothing at all, your numbers seem to be pretty in line with each other, much like me you are recovering from an injury and once healed your bench should go up.

I'm recovering from a broken ankle, it's healed I just need to get my strength back, I was just venting in my previous post.
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Old 06-13-2013, 04:06 PM   #766
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but when everything is good and proper, my deadlift should outpace my squat, yea?
that's what seems to be the norm for most people

and now i feel like deadlifting
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Old 06-13-2013, 04:22 PM   #767
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Quote:
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but when everything is good and proper, my deadlift should outpace my squat, yea?
that's what seems to be the norm for most people

and now i feel like deadlifting
Yeah there was a list by someone, I think dabears or Solly about different levels of lifting, the numbers for an experienced lifter were something like the below (I am just guessing off of memory)

Bench 1.5 time body weight
Squat 2 times body weight
DL 2.5 times body weight

Again I am sort of making these numbers up from memory.
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Old 06-13-2013, 04:27 PM   #768
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deadlift > squat > bench press typically

at more "elite/advanced" levels a more short/stocky barrel chested type individual will have a more "elite" bench press compared to other numbers, where someone taller with lanky arms will have a more elite deadlift

Edit: hey why not repost lol

Within two years of consistent training on a decent routine, the average male should be able to progress to the following levels of strength (1RM):


Strength Goals: Intermediate

Bench press: body weight x 1.2
Chin-ups or pull-ups: body weight x 1.2 or 8 reps with body weight.
Squat: body weight x 1.6
Deadlift: body weight x 2

These numbers are for a raw (no straps, belt or knee wraps) single repetition.

Strength Goals: Advanced

Under the exact same conditions as the previous example, 3 out of 4 of the following goals should be reached within five years, along with all of the strength goals listed under "intermediate":

Bench press: body weight x 1.5
Chin-ups or pull-ups: body weight x 1.5 or 15 reps with body weight.
Squat: body weight x 2
Deadlift: body weight x 2.5

Strength Goals: Highly Advanced

Under the exact same conditions, all of the following goals should be reached within ten years. Alternatively, 3 out of 4 should be reached, and one should be "Elite":

Bench press: body weight x 1.5, or x 1.8 (elite)
Chin-ups or pull-ups: body weight x 1.5 or 15 reps with body weight, or x 1.8 / 20 reps (elite)
Squat: body weight x 2, or x 2.4 (elite)
Deadlift: body weight x 2.5, or x 3 (elite)

"Elite" denotes one lift that is often ahead of the others. For example, people who are natural pullers (long arms) may very well hit a 3 x body weight deadlift before a 1.5 x body weight bench, and vice versa for the presser (short arms, stocky and barrel-chested) benching 1.8 x body weight but not being able to pull 2.5 x body weight in the deadlift.

if you want to see how you are progressing, glight linked an awesome website I use often: http://www.strstd.com
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Old 06-13-2013, 11:35 PM   #769
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Normally I would have taken a break today (4th day in a row + got terrible sleep)
But since I will be out of town for the weekend, getting one more day in gym

Bench and deadlift and pull ups in between
Feeling weak today
I will just get the reps in with lower weight

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Fill that hole in your soul by buying more material goods
http://forum.e46fanatics.com/showthread.php?p=15286051
buy my sedan rear seats (gray leather)

sell me sedan A pillars!! (black fabric)

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Old 06-14-2013, 09:21 AM   #770
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Normally I would have taken a break today (4th day in a row + got terrible sleep)
But since I will be out of town for the weekend, getting one more day in gym

Bench and deadlift and pull ups in between
Feeling weak today
I will just get the reps in with lower weight

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do pull ups after deadlift
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Old 06-14-2013, 10:09 AM   #771
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Squat rack was occupied so I did bench first with 45lb db bentover rows in between
Bench
135, 155, 155, 135, 135
All 8 reps each

3 sets of db rows in between

9 wide grip pull ups
More pull ups interspersed throughout the workout

Then deadlift, warmup with 135
On deadlift I went up to 185 only, doing some slow reps watching the mirror to keep proper form
Lower back was pretty tight and I didn't feel 100% strength so I didn't get too crazy

Did 3 sets of 90 lb barbell bentover row and romanian deadlift back to back (like pick up the bb and do both exercises before putting it down)
I was pretty weak last night so my hands were hurting from just holding the bar through the two exercises

Feeling sore this morning
Feels pretty good
Now my body needs some rest

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Quote:
Originally Posted by VaderDave
Fill that hole in your soul by buying more material goods
http://forum.e46fanatics.com/showthread.php?p=15286051
buy my sedan rear seats (gray leather)

sell me sedan A pillars!! (black fabric)

Last edited by XKxRome0ox; 06-14-2013 at 11:43 AM.
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Old 06-17-2013, 06:19 PM   #772
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I'm definitely getting bigger and stronger
But I don't have any definition
Will I need to cut to get that? Or can I still get definition while bulking?

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Originally Posted by VaderDave
Fill that hole in your soul by buying more material goods
http://forum.e46fanatics.com/showthread.php?p=15286051
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Old 06-17-2013, 09:39 PM   #773
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wish i had a workout partner
i'm staying in the safe range when i'm working out
155-165 for bench
185-225 for squat
185-225 for deadlift
not that i can get a spot for DL but at least more motivation
i'm going to attempt 265 DL later this week

today, i did bench and squats
bench
135x7
155x7
155x7
145x8
135x10

front squat 135x8
front squat 185x5
front squat 185x5
back squat 185x8
back squat 205x8
back squat 205x8
back squat 225x8
front squat 135x8

incline bench
95x8
95x8
95x8
105x8
95x8
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Fill that hole in your soul by buying more material goods
http://forum.e46fanatics.com/showthread.php?p=15286051
buy my sedan rear seats (gray leather)

sell me sedan A pillars!! (black fabric)

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Old 06-17-2013, 09:52 PM   #774
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Quote:
Originally Posted by XKxRome0ox View Post
wish i had a workout partner
i'm staying in the safe range when i'm working out
155-165 for bench
185-225 for squat
185-225 for deadlift
not that i can get a spot for DL but at least more motivation
i'm going to attempt 265 DL later this week

today, i did bench and squats
bench
135x7
155x7
155x7
145x8
135x10

front squat 135x8
front squat 185x5
front squat 185x5
back squat 185x8
back squat 205x8
back squat 205x8
back squat 225x8
front squat 135x8

incline bench
95x8
95x8
95x8
105x8
95x8
For squats you can just use the safety bars, unless your gym has real crappy power racks.

For bench I used a spotter for the first time last week, was a guy that works for me that just happened to be in the gym, if he wasnt there I would have just asked one of the workers/trainers or one of the guys in the weight room, it's not weird to ask someone for a spot.
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Old 06-17-2013, 10:15 PM   #775
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i've never gone high enough on the squat to fail and need the safety bar
maybe i will try it this week
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Old 06-17-2013, 10:21 PM   #776
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i've never gone high enough on the squat to fail and need the safety bar
maybe i will try it this week
Just remember there is no shame in failing on a lift, just make sure you take the proper safety precautions beforehand.
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Old 06-18-2013, 10:39 AM   #777
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Quote:
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I'm definitely getting bigger and stronger
But I don't have any definition
Will I need to cut to get that? Or can I still get definition while bulking?

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That's diet. Just eat a clean diet and it will come.
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Old 06-18-2013, 06:14 PM   #778
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Wtf guy
Don't take up the squat rack to do bicep curls


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Fill that hole in your soul by buying more material goods
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Old 06-18-2013, 06:46 PM   #779
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PR deadlift
275 x 2reps
Regular bb off the floor, no bounce, barefoot

I tried the same weight again but I couldn't repeat it
Dropped down to 265 and only got 1 rep
Feels really good though, considering I had never attempted anything over 225 before

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Fill that hole in your soul by buying more material goods
http://forum.e46fanatics.com/showthread.php?p=15286051
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Old 06-18-2013, 10:56 PM   #780
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I felt like a beast when I deadlifted the 275x2
But that totally drained me
I still did a few more sets at 225
And then a set of RDL with 135
Then after getting a smoothie at the gym juice bar, I did a ton of pullups with various grips, heavy lat pulldowns, and some cable rows for back

Feelsgudman

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