What can one deadlift, squat and bench after two years of consistent lifting on average measured by BW?
I was able to hit 2/3/4 and some change at 160-170 pounds. That's pretty average I'd say.
>>34936548
Im sorry but what does 1/2/3/4 mean? I keep seeing it referenced... is 1 OHP... then they can do that weight + a third on bench... then double their OHP on squats?
>>34936573
1 plate OHP
2 plate bench
3 plate squat
4 plate deadlift
1/2/3/4
>>34936489
1x OHP
1.5x Bench
2x Squat
2.5x Deadlift
1.5 plate ohp
approaching 280+ bench
3 plate squats for reps
approaching a 4.5-5 plate deadlift
i'd say this is possible around 180-200lb bodyweight maybe less, depends on genetics
>inb4 this isn't possible
keep in mind, this is assuming you aren't doing idiotic training like a bad brosplit and are actually consistent with training/diet. if not, expect little more than 1/2/3/4
>>34936573
1/2/3/4 stone
>>34936641
I'm pretty sure that's not average. holy shit 1x ohp. Ive never seen anyone do that live, homeboyanaon
>>34936655
It's average for turbo manlets or genetically gifted skellies in the 150lb range
>>34936489
I'd say something in >>34936548
to >>34936641 range
Keep in mind that by saying "lifting", this means actual strength training. Structured programs/routines with some form of guidance by a more experienced lifter/trainer/coach. Assuming a decent diet of course.
>tfw my deadlift the first day at the gym was 1pl8
>6 months later it's still 1pl8
what am i doing wrong. all my other lifts are progressing fine. i can bench more than i can deadlift now
>>34936779
I know a dude who benches 130kg while he deadlifts like 60kgx3. Meanwhile I'm deadlifting more than 3 times that and struggling with 2 plates. world is a ;':;:::;;;;crasy plase::::;;;''''}['\_+*+++$%^7#@$ Captcha: fish. Ew, disgusting.
whether 1/2/3/4 is about plates or bodyweight, having a The Press that's 50% of your bench is terrible
>>34936655
it's not that special
here is a more notable The Press, done strictly
https://www.youtube.com/watch?v=qHDSwSJ-4kw
>>34936864
>doing 100lb paused The Press (strict)
>dyel manlet does push press in the squat rack
>loads 1pl8
>unracks and does 1/8 reps
>bar travels the length of his face only
>does sanic reps
>racks it
>looks smugly at me
>implying the only similarities we have is not that were both manlets
>>34936839
Did you have a seizure or something?
>>34936548
After two years lifting?
Thats a shit ton of time m8
>>34936548
I was able to 1/2/3/4 after a year or so, at 175 lbs
You people are so depressing...
liftan for 5 months and hit 135 ohp max, 225 bench max, 315 squat for 6 reps. did I have awesome gains or average?
>>34936864
>tfw my 1RM is 1/3 of that
>>34938268
at 170 lbs btw
>>34938291
thats too good, you had previous training or you are a natural chad.
>>34937001
If he wasn't using hip and leg drive, he has some pretty insane lockout strength. His tricep development is bound to be excellent for his size. Prove me wrong.
Most people are weak in the lockout.
>>34936864
1 plate is not half of 2 plate, it's roughly 0.6 of it. I agree though, the strict overhead press should be more like 2/3 to 3/4 of your bench press.
I know you're fedoraposting though.
Is this good progress? Hit 6 months of lifting today
>As of May/20/15 (I could lift more but started the progression here)
>Weight: 160 lb skinnyfat DYEL
Squat 140 lb x 5
Bench 130 x 5
Deadlift 155 x 5
OHP 90 x 5
>Now Nov/15/15 (~6 months)
>Weight: 170 lb skinnyfat DYEL
Squat 250 x 5
Bench 190 x 7 (idk my 5rm, hit this huge PR last workout)
Deadlift 295 x 5
OHP 135 x 5
So how is this for 6 months progress? Started on SL, switched to something a bit more intermediate with volume days and ramping PR days (will post on request)
>>34938682
I'd certainly say it's good, but I had a higher deadlift and squat but while weighing 25 lbs less in the same time frame.
Your bench and overhead press are outstanding though. I'm assuming that you had prior muscle from calisthenics and bodyweight shit, or else you must have incredible upper body genetics.
I started out benching 80 lbs for a 5x5 and made it to 130 5x5 in 6 months. So in that regard, our progress was about the same, but your absolute strength was much higher.
>>34938682
fuck it i'll just post the routine
>Monday: Volume
Back Squat – 5x5 (sets across with 90% of 5rm)
BP/OHP alternate – 5x5 (90% of 5rm)
Strict Pull-ups – Max Reps x3 with 3 mins rest
Reverse Hypers – 10x5 with 50% of heaviest squat load (performed in between sets of pull-ups)
>Wednesday: Press PR
BP/OHP Alternate- 5x5 – Ramping. Attempt new PR if feeling “good,” “fast,” “strong,” etc. If new PR is set, drop down 10% for an additional set of five. No PR, no back-off.
Front Squat 5 x 3 – Ramping, but go on feel.
DB Row – 3x8
Strict Chin-ups – Two sets max reps with 3 mins rest
Strict Knees-to-Elbows or Toes-to-Bar – 3 sets for max reps.
>Friday: Back Squat PR
Back Squat – 5x5 – Ramping. Attempt new PR if feeling “good,” “fast,” “strong,” etc. If new PR is set, drop down 10% for an additional set of five. No PR, no back-off.
BP/OHP Alternate: 5x5 sets across Volume at 90% 5RM
DB Row – 3x8
Reverse Hypers – 3x10 with 50% of heaviest squat load
>Saturday: Deadlift PR
DL – 5x5 – Ramping. Attempt new PR if feeling “good,” “fast,” “strong,” etc.
Strict Chin-ups – Two sets max reps with 3 mins rest
Ab Wheels – 50 (max reps in first set)
Reverse Hypers – 3x10 (same weight as Friday)
>>34938799
That's basically texas method.You know this though
>>34938827
i was not aware, i'll look into the differences and specifics right now. thanks mate.
My gymbro made me this after gains became harder. He's much stronger than me, and I've learned to trust people stronger, so I deffered to him.
I really like the volume/PR divison, and if I'm injured or feeling shitty I skip the PR and do the volume.
>>34938928
not that anyone cares, but I made my own changes.
before wednesday was "light" or "active recovery" and friday had both squat and press PRs. Squat PRs killed me so much I decided to move the Press PRs to wednesday, and have been making really good gains since then.
>>34936489
Well...
Pushups = 60% bodyweight
Squats = 80% bodyweight
Chinups = 95% bodyweight.
Handstand pushps = 95% bodyweight
So...
If you do basic bodyweight with strict form with lots of reps...
Yeah, you'll be hella strong pound for pound.
tfw I know a guy who can OHP 115 for reps but is squatting like 90
>>34939035
Tell him he's a pussy and I can beat his fucking ass with my 400 lb plus deadlift and 11 second 100m speed
Nah don't tell him that, he's working on it.
>>34939013
The only of those exercises that you could get ridiculously strong on (not counting variations such as pistols, one armed pushups, one armed chin ups, etc) are handstand push ups.
You have to up the reps and THEN switch to a harder variation to make progress in bodyweight. And at some point on all the lifts you would have to add weight to get stronger. For example once you can do 10 controlled handstand push ups, you would be better off wearing ankle weights and increasing the weight by 5 lbs each session.
>>34939090
Or adding a deficit to the handstand pushups. You don't want to overdo it, but extending the ROM to be more or less that of an OHP is a good way of gradually making the movement more difficult.
>>34938313
sarcasm? I never squatted in my life before I started lifting, and its my best lift
after 7 months my 1-2 rep max are
0,75 OHP
1,5 Bench
2,5 squat
3,25 deadlift
so i think in 1 year it is easily achievable to get 1/2/3/4 and in two years you should have added 0,5 plate too that amount
>>34939090
>4plate deadlift compared to a
>fucking 115kg ohp
>thinking you're hot shit
>>34936644
I can OHP 150 tops, bench 255, squat 4 plates and deadlift around 5 plates after 18 months@185. What the fuck is wrong with my bench and ohp?
>>34938313
tfw 150lb OHP and 180lb bench, what the fuck is wrong with me.
>>34936655
Im less than 10kg away from 1 rep BW OHP. A few days ago I did 1 rep with 70kg accidentally when it should have been 60kg because my friend was working in with me.
>>34942322
i've only been at it for 3 months and i'm at a 45 kg OHP on my work sets, seems weird that your max would be so low after 7 months
>>34938268
how much do you deadlift?
I did crappy made up bro splits for about a year to year and a half and skipped a lot of legs which got me to 1/2/2.5/3....now I've been actually doing decent programming for strength and I got to 2/3.5/5.5/6.5 after about 2 to 2.5 years
>>34943399
you're approaching those numbers m8, you should be there within the next 6months
I would say repping 1/2/3/4 if you lift with decent consistency after 2 years.
It's been almost exactly 2 years for me and in that time I've had 2 month-long breaks and 3 or 4 week-long breaks and I can almost do them all for a 3x5.
I always lift off on my toes when I OHP, is that cheating guys? Should I only press from a static lower body?
>>34936489
6'1 163lb lifting on and off for 1.5 years
80 OHP
140 bench press
215 squat
360 deadlift
My stats after one year of lifting right now are;
75 kg strict OHP (prolly best lift lmao)
110 kg bench
180 kg diddly
150 kg skwaat
>>34945027
Those better be kilos anon
