What are good Strength Baselines?

[cjjanik]

Hello all! Thanks to Animalpak for providing a forum to share the wealth of information that it out there amongst us all. I am trying to set realistic goals for the big three, Bench, deadlift, and squats. Obviously, a lot of things such as training experience, body composition etc have to be taken into account, but I have been told some things. 300 for bench, 400 for squat, and 500 for deadlift is a good bechmark for strength in these movements. Those poundages seem pretty high even for an intermedeate lifter with some experience.

Thanks!

[GrizzlyLB]

They seem high but they're all very attainable with hard work and dedication. I hit 300 bench my senior year in HS with a 405 parallel squat and I didn't do deads back then.

Those were goals I had set for myself 4 years in advance as a freshman though and I kept a steady focus and unwavering determination to get them by the time I graduated. I ended up being the first person at my school to weigh under 200lbs and hit 300 bench. I just want to show it can be done... as long as you're willing to sacrifice and pursue it.

[cjjanik]

True that Grizzly,

I am looking to enter a few local powerlifting events and after some further research, to be truly competetive, I think that I need to be around 1500 total. I am at 1200 right now and I don't think that is going to cut it in the 242 class. Those guys are putting up some impressive numbers even in the novice classes. I don't know if the numbers I have found are raw or Single-ply, but I am looking to go clean and tear it up!

Later

CJ

[Folly]

I think that for a Bodybuilder, 1RM isn't as much an issue. But if you want to look at the numbers, I generally start with 1.25-1.5xBW bench, 1.5-2.0xBW squat and dead.

[cjjanik]

Thanks man,

Doing the math 260 x 1.5 = 390 for bench

260 x 1.7 = 442 for DL and Squat

I'm in range on the squat and DL (465 and 440) and but the bench is way off. I'm only at 300 now so I definitely have some work to do. Those all total around 1300 and that puts me closer to my 1500 goal.

Later

CJ

[Buck Nasty]

man you wanna put on some serious leg strength i gotta "little" workout for ya...
first get a good 4-6week base of lifts then find your 10 rep max for both DL and squat.

ok this shit seems impossible and until you just bust your balls and do it, it willl be.
Here she is

Squat 2x20 using your ten rep max, 2-4 min break between sets (adjust as needed) thing is you CAN NOT rack it or quit, trust me youll want to but you can do it

take a short break and bring a trashcan close to your workout station

DL 3x10 with ten rep max. knock them out without bouncing or takin a long pause between reps.

by now you should be puking. finish up with BB walking lunges. Down and back for about 30-40 ft. i started out with 185 but it became unsafe so i dropped to 155. good luck and go for it. this will help you get to that 1500 mark and blast straight through it.

[Pokoritel]

I just do a rep range from 20-1 reps and it works for me and makes all my lifts go up slowly. You could do 5 sets of 20, 10, 5, 3, 1, but remember once you can do a certain weight for that amount of reps dont do that same weight again, you wanna move forward. Good Luck

[speedster00]

I like the rule about body weight percentages.

I friend of mine who competes, weighs 220lbs....DL's 670, squats 640, but can only bench about 320. I think its all up to you man. Set some strong attainable goals. Remember, short term goals IE 60 days out, make them allot more reasonable.

[Steve7m]

Hello all! Thanks to Animalpak for providing a forum to share the wealth of information that it out there amongst us all. I am trying to set realistic goals for the big three, Bench, deadlift, and squats. Obviously, a lot of things such as training experience, body composition etc have to be taken into account, but I have been told some things. 300 for bench, 400 for squat, and 500 for deadlift is a good bechmark for strength in these movements. Those poundages seem pretty high even for an intermedeate lifter with some experience.

Thanks!

http://www.criticalbench.com/strengthchart.htm

[cjjanik]

Thanks Man

The numbers from that site are pretty close to Folly's percentages.

CJ

[Folly]

Thanks Man

The numbers from that site are pretty close to Folly's percentages.

CJ

Yeah, I guess they are. And I am pretty on for my weight, except for my deadlift. I was pretty proud of that, until I saw that I needed to pull over 600. Damn. Back to work!