Posted: 2/17/2010 7:09:25 PM EDT
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What are some nice weights to shoot for for bench, DL and, squats. I can currently bench 225lbs, DL 150kg, and squats I haven't done for a couple of years, even then it was i think 135lbs since i was swimming at the time and just did weights on the side. I am 6'1" 220-225 lbs and 20 years old. I'm thinking of maybe having some extra motivation and goals to shoot for. |
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Right now my goals are: squat my bodyweight X2. Deadlift above that by at least 25lbs. (Right now my dead is about 30lbs heavier then my squat). And my bench roughly about 100lbs less then my squat. (right now my bench is 100lbs less then my squat). All lifts 3x5 btw not single reps.
IMO until I hit those numbers I don't have respectable lifts. Just the way I feel about it, although those numbers are going to be a lot stronger then most peoples goals might be. I say make your own goals based on what you want. |
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Set your own goals. What do YOU want to see yourself lifting in six months? A year? Two years? I want to bench 150 percent of my own body weight. That'd be 300 pounds, roughly. I want to be able to do 10 weighted pull-ups, with 50 pounds of weight. I want to be able to leg press 800 pounds to a 90 degree knee bend. I want to be able to curl 200 pounds, standing. I want 18" circumference biceps. 2.5" to go! I want to be able to do 25 situps on the inclined situp bench with a 45 pound plate in my arms. I want a well-defined wedge shape, low body fat percentage that allows me to see my six pack, and see well-defined serratus muscles. Set your own goals. What would make YOU happy? CJ |
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Quoted: Set your own goals. What do YOU want to see yourself lifting in six months? A year? Two years? I want to bench 150 percent of my own body weight. That'd be 300 pounds, roughly. I want to be able to do 10 weighted pull-ups, with 50 pounds of weight. I want to be able to leg press 800 pounds to a 90 degree knee bend. I want to be able to curl 200 pounds, standing. I want 18" circumference biceps. 2.5" to go! I want to be able to do 25 situps on the inclined situp bench with a 45 pound plate in my arms. I want a well-defined wedge shape, low body fat percentage that allows me to see my six pack, and see well-defined serratus muscles. Set your own goals. What would make YOU happy? CJ Get big? get into good shape to be able to most physical things that might happen during the day. |
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Quoted: Not sure how a lack of a mirror helps, it helps you adjust while lifting. Belts and straps I understand, the way I figure it is if I can't hold it i won't lift it, this would lessen my chances of injury.DL & bench 2X bodyweight (easy when you're scrawny; almost there) 25 pullups non stop Near perfect form clean and jerks I lift "naked" - no belts, straps, machines, mirrors, supplements, gloves, etc. Makes me feel good Posted Via AR15.Com Mobile As a general question, what is usually heavier, DL or Squat? And for squats do you guys go all the way down or just half way? |
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I find mirrors distracting. It can be bad if you have poor head position while looking at yourself. Plus, you are concentrating on the visual of your form vs feeling it.
Good on you for no straps, your grip will improve with the weight, also avoid any shoes with cushion soles. I lift bare feet at home, wrestling shoes for DL if in a gym. When I started, my grip would go just north of 300lbs on DL, now it will hang all the way up to my max (450-2.5 BW) with chalk. I don't bench or squat for weight (I do lots of rock-bottom front squats for conditioning). I think a near term goal of 2X BW is good for DL, followed by a long term of 2.5 BW. Then for real extra credit (lifetime goal for most) 3X BW. |
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So in my case, 440 squat, 465 DL, 340 bench? Sure, for some people their bench might be a bit more then 100lbs less then their squat, their deadlift might be less then their squat, etc. It's just a rough idea of a good set of short term goals IMO. Most importantly, with proper training it's very attainable. Quoted:
All the way down for squats, but I squat girlie weights. My DL is heavier than my squat, which I think is normal for most people. ETA: the mirrors aggravate me only b/c of all the guys flexing and oogling themselves. Posted Via AR15.Com Mobile I like mirrors to make sure my form is on though. I like one directly infront of me. Quoted:
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Not sure how a lack of a mirror helps, it helps you adjust while lifting. Belts and straps I understand, the way I figure it is if I can't hold it i won't lift it, this would lessen my chances of injury.
DL & bench 2X bodyweight (easy when you're scrawny; almost there) 25 pullups non stop Near perfect form clean and jerks I lift "naked" - no belts, straps, machines, mirrors, supplements, gloves, etc. Makes me feel good Posted Via AR15.Com Mobile As a general question, what is usually heavier, DL or Squat? And for squats do you guys go all the way down or just half way? Deadlifts are usually higher then the squat. I prefer full range Olympic style squats. (Feet not super wide apart and ATG). My butt goes down until it simply can't go any lower. (Around 6-8" from the ground) Weight can't be as heavy going that deep, but it's worth the trade off if you aren't trying to impress anyone with numbers. 
Supposedly it's like 10% worse for the knees, but it's better for other bodyparts. Certain people might not be able to go that low, I think everyone should at least try to get their thighs parallel to the ground though. http://photos-e.ak.facebook.com/photos-ak-sf2p/v329/27/82/1250149417/n1250149417_30095132_258.jpg |
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Your goal should be to lift more than you did last time. Even if it is by 1 pound.
Don't get too caught up in goals like a "500 pound deadlift". Pursuing meaningless numbers someone pulled out of their ass is a good way to either overtrain or injure yourself by allowing your form to degrade. Ultimately, you are only competing against yourself (unless you enter a competition). |
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Quoted: Quoted: So in my case, 440 squat, 465 DL, 340 bench? Sure, for some people their bench might be a bit more then 100lbs less then their squat, their deadlift might be less then their squat, etc. It's just a rough idea of a good set of short term goals IMO. Most importantly, with proper training it's very attainable. Quoted: All the way down for squats, but I squat girlie weights. My DL is heavier than my squat, which I think is normal for most people. ETA: the mirrors aggravate me only b/c of all the guys flexing and oogling themselves. Posted Via AR15.Com Mobile I like mirrors to make sure my form is on though. I like one directly infront of me. Quoted: Quoted: Not sure how a lack of a mirror helps, it helps you adjust while lifting. Belts and straps I understand, the way I figure it is if I can't hold it i won't lift it, this would lessen my chances of injury.DL & bench 2X bodyweight (easy when you're scrawny; almost there) 25 pullups non stop Near perfect form clean and jerks I lift "naked" - no belts, straps, machines, mirrors, supplements, gloves, etc. Makes me feel good Posted Via AR15.Com Mobile As a general question, what is usually heavier, DL or Squat? And for squats do you guys go all the way down or just half way? Deadlifts are usually higher then the squat. I prefer full range Olympic style squats. (Feet not super wide apart and ATG). My butt goes down until it simply can't go any lower. (Around 6-8" from the ground) Weight can't be as heavy going that deep, but it's worth the trade off if you aren't trying to impress anyone with numbers. Supposedly it's like 10% worse for the knees, but it's better for other bodyparts. Certain people might not be able to go that low, I think everyone should at least try to get their thighs parallel to the ground though. http://photos-e.ak.facebook.com/photos-ak-sf2p/v329/27/82/1250149417/n1250149417_30095132_258.jpg FWIW, figure B has the best form of all 3 except he needs the bar lower on his back and to break parallel. Figure C is obviously flawed, but A is basically a front squat with the barbell on the traps, which isn't an actual Olympic lift. |
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Quoted: Your goal should be to lift more than you did last time. Even if it is by 1 pound. Don't get too caught up in goals like a "500 pound deadlift". Pursuing meaningless numbers someone pulled out of their ass is a good way to either overtrain or injure yourself by allowing your form to degrade. Ultimately, you are only competing against yourself (unless you enter a competition). Trying to get to a 160kg DL right now I can do a couple of sets at 150kg. I also I try to run/jog/hike a 2.8? almost 3 mile hiking trail with a 25 lbs pack try to do this once a week. ETA: also with the lifting with shoes with no cushion, I just lift in some old new balances but as I lift more the cushioning just gets more and more compact, I'm sure in a while they'll pretty much have no cushioning properties. This has happened with a really old pair I used to have. |
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If you weigh 220 and can't bench 300, you are fairly weak and need to set that as your goal. Or, you need to lose weight and get down to your ideal weight and re-evaluate your new bench goal based on your reduced weight. How many push-ups can you do? In addition, sometimes reps can outweigh one time max bench. I max charted out at 363lbs on bench but never could quite bench that much. Weight+(reps x 6) = projected max. You can have different muscle types (fast twitch vs slow twitch vs a blend) that determine your muscle ability.
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Well for bench its because I don't have a spotter, and I haven't done bench with a bar before a couple of weeks ago. I always used dumbells. Also w/ bench since i don' usually have a spot I can only comfortably push myself so much. b/c w/ dumbells i can just drop them if its too much, can't do that with a bar. For DL i did 160kg on monday so that was nice. and I did 235lb on bench. so I am improving but the bench will be slow. Since other lifts i can go heavier while staying safe (ie. I can always just drop the weights.) |
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Quoted: Quoted: Quoted: If you weigh 220 and can't bench 300, you are fairly weak I would say...BS. I bet 70% of the male population can't bench their own body weight. I would also say about 70%(or more) of the male population doesn't work out regularly  i wouldn't go that high, but it's probably surprising |
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If you weigh 220 and can't bench 300, you are fairly weak I would say...BS. I bet 70% of the male population can't bench their own body weight. I would also say about 70%(or more) of the male population doesn't work out regularly i wouldn't go that high, but it's probably surprising You're probably right, but then factor in out of those that do workout, there's quite a few who don't lift weights. Either way I'm happy, benched 230 for 3 sets of 5 at 5'10 157lbs today 
Tried Superpump250, dunno if that had anything to do with it, was my 1st time ever using a pre-workout supplement |
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Quoted: If you weigh 220 and can't bench 300, you are fairly weak and need to set that as your goal. I don't really agree with that. Though I weigh about 210 and can bench a max of about 230, I also curl 150 in free weights, for up to six reps. My back is hideously strong, too, and my abs are not far behind. We're all different. We have different muscle compositions, with differing ratios of fast twitch to slow twitch fibers, slightly different skeletal muscle geometry, different ways of training, even slightly different techniques for the same exercise. Due to those slight geometry differences, I may not use exactly the same combination and proportions of specific muscles in any given lift as you do. What I do as a general indicator of how a workout goes, and this may also be somewhat usable as a general indicator of total body strength, is I keep count of reps and weights and add them up as I go through my workout. 10 reps at 100 pounds, put 1000 down on the list. 20 reps at 80 pounds, put 1600 down on the list. Add them all up at the end of the workout. Whatever the number is, try to do a higher total number next time. For me, a light workout is around 50,000 by this score system. 75,000 is a pretty good workout, and I've broken 100,000 once, and after that, I felt pretty well beaten up.  When you consider that, on average, most reps of most exercises will involve a movement of the weight through at least one vertical foot of movement, then that indicator number actually has some meaning to it. If I've done 75,000, then I've done at least 75,000 foot-pounds of work. (More, most likely, but this is a fair way to average it out.) Think about it that way and it becomes pretty impressive how much work some people actually do during a workout. However, that 75,000 foot-pounds of work only works out to about 24.3 dietary Calories. The implication here is simple: You don't work out to lose weight. CJ |
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I weigh 194 and I'm working up to 200.
I bench 3x15 at 155lbs I don't know what a deadlift is I've never done squats. I've been working out consistently for 3 months, and on and off for the past 2 years. I kept missing periods from 2 to 4 weeks because of school and I kept loosing my progress on strength, but for me "respectable" is body weight bench, maybe a little more. I want to be able to do 10 body weight pull ups or 2 with an additional 100 lbs. I'm really in the gym for health and aesthetics more so than being freakishly strong...don't see a need. If everybody cared about whatever people think about what they do when taking care of their bodies not very many people would even work out. |
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Your goal should be to lift more than you did last time. Even if it is by 1 pound. Don't get too caught up in goals like a "500 pound deadlift". Pursuing meaningless numbers someone pulled out of their ass is a good way to either overtrain or injure yourself by allowing your form to degrade. Ultimately, you are only competing against yourself (unless you enter a competition). Yep that is how I always did it. What I can lift and what you can lift really should not mean anything to each other. What matters is what you can do and the goals you set and reach. When I was really into lifting alot (which really hasnt been for about 5 years now) I was squating 550, DL 475 but only benching 225 due to a bad shoulder. But I was also able to run a 530 mile at the time too. That was when I was 33yo, 6'00 200 (at the time, 215 now). J- |
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If you weigh 220 and can't bench 300, you are fairly weak I would say...BS. I bet 70% of the male population can't bench their own body weight. I would say 70% of the population is weak then. The OP wanted to know what some good numbers were. I have a really good sports, weight training background and I think if you weigh 220 pounds and want a goal then 300 is a good goal on bench press. The body weight rule, where you should be able to bench your body weight, was made up by 135 pound nerds in a classroom. Your weight plus a hundred pounds would be ideal. I have a 145 pound cousin who power lifts for the Purdue University Club that can bench 367. He is a freak. He loses his weight class to men in their 40's at summer competitions. It takes all types and if you weigh 220 pounds, 300 is do able unless you are a morbid fat ass and are 5' 8" 220. Maybe even then. |
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If you weigh 220 and can't bench 300, you are fairly weak I would say...BS. I bet 70% of the male population can't bench their own body weight. I would say 70% of the population is weak then. The OP wanted to know what some good numbers were. I have a really good sports, weight training background and I think if you weigh 220 pounds and want a goal then 300 is a good goal on bench press. The body weight rule, where you should be able to bench your body weight, was made up by 135 pound nerds in a classroom. Your weight plus a hundred pounds would be ideal. I have a 145 pound cousin who power lifts for the Purdue University Club that can bench 367. He is a freak. He loses his weight class to men in their 40's at summer competitions. It takes all types and if you weigh 220 pounds, 300 is do able unless you are a morbid fat ass and are 5' 8" 220. Maybe even then. Well, I played for an ACC school, Strength in the weight room doesn't always translate to the field. What you mean is that 70% is normal strength, and like Cmore said, there are variables to lifting weights and how much you can lift. |
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If you weigh 220 and can't bench 300, you are fairly weak I would say...BS. I bet 70% of the male population can't bench their own body weight. I would say 70% of the population is weak then. The OP wanted to know what some good numbers were. I have a really good sports, weight training background and I think if you weigh 220 pounds and want a goal then 300 is a good goal on bench press. The body weight rule, where you should be able to bench your body weight, was made up by 135 pound nerds in a classroom. Your weight plus a hundred pounds would be ideal. I have a 145 pound cousin who power lifts for the Purdue University Club that can bench 367. He is a freak. He loses his weight class to men in their 40's at summer competitions. It takes all types and if you weigh 220 pounds, 300 is do able unless you are a morbid fat ass and are 5' 8" 220. Maybe even then. Well, I played for an ACC school, Strength in the weight room doesn't always translate to the field. What you mean is that 70% is normal strength, and like Cmore said, there are variables to lifting weights and how much you can lift. Over in the ACC strength in the weight room may not have translated to the field. As for the Big Ten though, it was completely liquid from one to the other. If you couldn't bench press shit, then you had that tight end in your face all game. If you had a good bench total, you had some room most plays. It all depends, because I don't remember ever laying on my back on a bench while on the field anyway. Technique beats strength most days no matter what conference we played in. |
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Quoted: Quoted: Quoted: Quoted: Quoted: If you weigh 220 and can't bench 300, you are fairly weak I would say...BS. I bet 70% of the male population can't bench their own body weight. I would say 70% of the population is weak then. The OP wanted to know what some good numbers were. I have a really good sports, weight training background and I think if you weigh 220 pounds and want a goal then 300 is a good goal on bench press. The body weight rule, where you should be able to bench your body weight, was made up by 135 pound nerds in a classroom. Your weight plus a hundred pounds would be ideal. I have a 145 pound cousin who power lifts for the Purdue University Club that can bench 367. He is a freak. He loses his weight class to men in their 40's at summer competitions. It takes all types and if you weigh 220 pounds, 300 is do able unless you are a morbid fat ass and are 5' 8" 220. Maybe even then. Well, I played for an ACC school, Strength in the weight room doesn't always translate to the field. What you mean is that 70% is normal strength, and like Cmore said, there are variables to lifting weights and how much you can lift. Over in the ACC strength in the weight room may not have translated to the field. As for the Big Ten though, it was completely liquid from one to the other. If you couldn't bench press shit, then you had that tight end in your face all game. If you had a good bench total, you had some room most plays. It all depends, because I don't remember ever laying on my back on a bench while on the field anyway. Technique beats strength most days no matter what conference we played in. What would you consider good lifts for squat, deads, power cleans, and over head presses? Body weight + ??? |
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If you weigh 220 and can't bench 300, you are fairly weak I would say...BS. I bet 70% of the male population can't bench their own body weight. I would say 70% of the population is weak then. The OP wanted to know what some good numbers were. I have a really good sports, weight training background and I think if you weigh 220 pounds and want a goal then 300 is a good goal on bench press. The body weight rule, where you should be able to bench your body weight, was made up by 135 pound nerds in a classroom. Your weight plus a hundred pounds would be ideal. I have a 145 pound cousin who power lifts for the Purdue University Club that can bench 367. He is a freak. He loses his weight class to men in their 40's at summer competitions. It takes all types and if you weigh 220 pounds, 300 is do able unless you are a morbid fat ass and are 5' 8" 220. Maybe even then. Well, I played for an ACC school, Strength in the weight room doesn't always translate to the field. What you mean is that 70% is normal strength, and like Cmore said, there are variables to lifting weights and how much you can lift. Over in the ACC strength in the weight room may not have translated to the field. As for the Big Ten though, it was completely liquid from one to the other. If you couldn't bench press shit, then you had that tight end in your face all game. If you had a good bench total, you had some room most plays. It all depends, because I don't remember ever laying on my back on a bench while on the field anyway. Technique beats strength most days no matter what conference we played in. So...in the Big 10 , all 22 starters were the strongest benchers at their position? |
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Thanks for that! Right now, I am just a tad above Novice, which fits in with the definition of "3-9 months". Actually it'll be 3mo. just sometime this week. 
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Quoted: Thanks for that! Right now, I am just a tad above Novice, which fits in with the definition of "3-9 months". Actually it'll be 3mo. just sometime this week. Cool, seems like I'm right at the intermediate level and i have been lifting for about 2 years. |
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If you weigh 220 and can't bench 300, you are fairly weak I would say...BS. I bet 70% of the male population can't bench their own body weight. I would say 70% of the population is weak then. The OP wanted to know what some good numbers were. I have a really good sports, weight training background and I think if you weigh 220 pounds and want a goal then 300 is a good goal on bench press. The body weight rule, where you should be able to bench your body weight, was made up by 135 pound nerds in a classroom. Your weight plus a hundred pounds would be ideal. I have a 145 pound cousin who power lifts for the Purdue University Club that can bench 367. He is a freak. He loses his weight class to men in their 40's at summer competitions. It takes all types and if you weigh 220 pounds, 300 is do able unless you are a morbid fat ass and are 5' 8" 220. Maybe even then. Well, I played for an ACC school, Strength in the weight room doesn't always translate to the field. What you mean is that 70% is normal strength, and like Cmore said, there are variables to lifting weights and how much you can lift. Over in the ACC strength in the weight room may not have translated to the field. As for the Big Ten though, it was completely liquid from one to the other. If you couldn't bench press shit, then you had that tight end in your face all game. If you had a good bench total, you had some room most plays. It all depends, because I don't remember ever laying on my back on a bench while on the field anyway. Technique beats strength most days no matter what conference we played in. So...in the Big 10 , all 22 starters were the strongest benchers at their position? Except when you factor in the last sentence of my reply that stated "Technique beats strength most days no matter what conference we played in." So no, not every strongbacked person started at that position, but the majority of 1st teamers were the gifted ones. Did the ACC teach reading? J/K |
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If you weigh 220 and can't bench 300, you are fairly weak I would say...BS. I bet 70% of the male population can't bench their own body weight. I would say 70% of the population is weak then. The OP wanted to know what some good numbers were. I have a really good sports, weight training background and I think if you weigh 220 pounds and want a goal then 300 is a good goal on bench press. The body weight rule, where you should be able to bench your body weight, was made up by 135 pound nerds in a classroom. Your weight plus a hundred pounds would be ideal. I have a 145 pound cousin who power lifts for the Purdue University Club that can bench 367. He is a freak. He loses his weight class to men in their 40's at summer competitions. It takes all types and if you weigh 220 pounds, 300 is do able unless you are a morbid fat ass and are 5' 8" 220. Maybe even then. Well, I played for an ACC school, Strength in the weight room doesn't always translate to the field. What you mean is that 70% is normal strength, and like Cmore said, there are variables to lifting weights and how much you can lift. Over in the ACC strength in the weight room may not have translated to the field. As for the Big Ten though, it was completely liquid from one to the other. If you couldn't bench press shit, then you had that tight end in your face all game. If you had a good bench total, you had some room most plays. It all depends, because I don't remember ever laying on my back on a bench while on the field anyway. Technique beats strength most days no matter what conference we played in. So...in the Big 10 , all 22 starters were the strongest benchers at their position? Except when you factor in the last sentence of my reply that stated "Technique beats strength most days no matter what conference we played in." So no, not every strongbacked person started at that position, but the majority of 1st teamers were the gifted ones. Did the ACC teach reading? J/K No I read it, just like how you contradicted yourself, so I wanted to see you type it again. This is why the NFL combine doesn't test what the Max bench you can do.
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As someone who's been lifting for 25 or so years, here's some friendly advice. Do what it takes to stay in shape and you can do without pain and screw the #'s. Two elbow surgeries, two bad shoulders and some sensitive knees tell me the heavy crap isn't worth it.
If you're competing or a pro athlete it may be different story but most of us aren't. Some people are just mutants and can lift heavy weight with no problems the rest of us will have joint problems. I enjoy lifting and just shake my head at guys stacking up 4 plates on a bench...just so they can. Good luck |
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As someone who's been lifting for 25 or so years, here's some friendly advice. Do what it takes to stay in shape and you can do without pain and screw the #'s. Two elbow surgeries, two bad shoulders and some sensitive knees tell me the heavy crap isn't worth it. If you're competing or a pro athlete it may be different story but most of us aren't. Some people are just mutants and can lift heavy weight with no problems the rest of us will have joint problems. I enjoy lifting and just shake my head at guys stacking up 4 plates on a bench...just so they can. Good luck I like this post. Im not out to prove anything just like to stay in shape and enjoy working out. |
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Quoted: I'm 5'11 and 175-185. I bench 190, deadlift 250. Squat 205 but hate them and have horrible technique so I need to work on technique first. Can do between 10-15 dips, 34 pushups, 28 situps. Run a mile in 9 mins. So overall its decent. 6'1", 200-205. Bench 235, don't know my DL (probably 300ish) or squat (also probably 300ish). Can do like 10 dips, 50-55 push-ups, at least 110(!) sit-ups, and run a 6:15 mile. My triceps are fucking weak. That's what kills me on the pushups, too. My upper back is even worse, though. I used to be able to bust out 13-15 wide grip, dead hang pull-ups. Now I can only do like 5.  |