Just curious if there's any general consensus on this type of thing. How much should the average strength trainer be able to squat in comparison to bench press, overhead press, deadlift, etc.
Wondering how out of whack my body is.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Just curious if there's any general consensus on this type of thing. How much should the average strength trainer be able to squat in comparison to bench press, overhead press, deadlift, etc.
Wondering how out of whack my body is.
A week? 2011 maybe
Poindexter
Member
I'd say you're probably overdue for a rest week. At least take a week where you only lift 50-60% of your max.
Rice-Eater
Member
Don't be, I lifted that amount when I was a much stronger, but much fatter person. Your is actually much higher than mine despite me weighing more right now. Actually yours is damn impressive as you're lifting over 50% more than your body weight. As for me, a long time ago when I decided to lose weight but I went about it completely the wrong way. I had no clue what I was doing and pretty much crash dieted. I lost tons of muscle along with fat. I haven't tried a max bench in years, but just yesterday I did 6 reps of 155. I guess that would put me in the 175-185 range(I weigh 155lb/70kg right now). Pretty pathetic compared to my High School years when I did 265(although I carried 60 more pounds of weight on me).
asuming no bad injuries, isn't a week, like, a lot? If and when muscles are truly sore or feeling weird, a day off or two should be enough, I always thought at least.
You're just asking for injuries.
No. Your body needs time to rest and recover from being pushed to places it isn't used to. Different people have different standards, but at the very least you should take a week to deload a few times a year, and just let things recover.
I was shopping around for a new pair of jeans today. Went to my usual store (H&M) and wasn't surprised that I couldn't anymore wear any of the jeans they sell. 99% of them are slim fit and the couple that aren't are still way too tight around my thighs and ass.
I went through the entire shopping mall and couldn't find any decent looking jeans in my price range that would fit me well. In the end I bought some pretty good looking ones that were super cheap but they are the same size as my current ones.
So I can't find any bigger jeans and my legs keep getting bigger. Wat do? Maybe I just need to start wearing only cargo pants..
I went through the entire shopping mall and couldn't find any decent looking jeans in my price range that would fit me well. In the end I bought some pretty good looking ones that were super cheap but they are the same size as my current ones.
So I can't find any bigger jeans and my legs keep getting bigger. Wat do? Maybe I just need to start wearing only cargo pants..
Fuck, suddenly I exchanged kgs and lbs... 93 lbs, not 93kg.
agreed on principle.
still, I'd get a bit nervous taking seven complete days off, I'd fear that my body would go back to feeling that soreness typical when you start working out.
I'm starting to think that I might need to eat more but I'm going to give it another week or two before making any changes. Slow bulking is harder than I thought.
That's not too bad. I'm currently only at 185lbsx5x3 on my bench. Just saw your edit and yeah thats a bit low but you'll get it up there eventually.
That's not too bad. I'm currently only at 185lbsx5x3 on my bench. Just saw your edit and yeah thats a bit low but you'll get it up there eventually.
Poindexter
Member
I never experienced that. It takes more than a week for your body to reset. Even if it does, DOMS feels good
TheDarkStark
Member
This is complete and utter guesswork but through the years I've known it to work pretty much like this:
For the average man in decent shape with about 4-6 weeks of training you should be able to lift roughly:
Bench: Your body weight
Squat: Body weight + 5%
OHP: Half your body weight +5%
Deadlift: Body weight + 25%
But of course everybody is different, age and activity level will obviously play a huge roll.
Same. I'm by no means one of the strongest guys around, but I feel like I'm busting my balls every time I go in there. When I see average looking guys go in, do some curls and pull downs on a cable machine, bench 65 for 3 sets, and then walk out, all without even breaking a sweat, I wonder why they even bother.
RumblingRosco
Member
I think your bench press estimate is too high and your squat too low... or, at the least, the two should be farther apart than just a mere 5%. Personally, I think this website and the associated charts are a bit more inline with the average, but I could be wrong of course.
TheDarkStark
Member
You're probably right, but everyone (especially beginners) does squats wrong so..... It's hard to say
Thanks for the link though, this will definitely come in handy when I start training people.
Rice-Eater
Member
Yeah, I think that description fits me a little better
FallingEdge
Member
It is worth it. Trust me. I took two week off in July and came back and am on track to break through some PRs. Already broke one for OHP and am ready to do the same for deadlift, squat, and bench. Breaking PRs for cleans every week due to never doing them before lol.
Brolic Gaoler
formerly Alienshogun
Leg day? Leg day.
Allow me to share, today was intense. Now to eat the kitchen.
Barbell Squat:
45 lb x 5 reps (+36 pts)
135 lb x 5 reps (+66 pts)
175 lb x 5 reps (+86 pts)
225 lb x 3 reps (+97 pts)
230 lb x 5 reps (+125 pts)
265 lb x 5 reps (+158 pts)
300 lb x 7 reps (+221 pts)
Working back up my squats.
Barbell Deadlift:
135 lb x 5 reps (+66 pts)
225 lb x 5 reps (+121 pts)
315 lb x 10 reps (+261 pts)
315 lb x 10 reps (+261 pts)
315 lb x 10 reps (+261 pts)
315 lb x 10 reps (+261 pts)
315 lb x 10 reps (+261 pts)
BBB Deadlift assistance
Stiff Leg Barbell Good Morning:
165 lb x 10 reps (+47 pts)
165 lb x 10 reps (+47 pts)
165 lb x 10 reps (+47 pts)
165 lb x 10 reps (+47 pts)
165 lb x 10 reps (+47 pts)
Front Barbell Squat:
45 lb x 5 reps (+36 pts)
95 lb x 5 reps (+50 pts)
115 lb x 5 reps (+57 pts)
135 lb x 5 reps (+66 pts)
135 lb x 5 reps (+66 pts)
135 lb x 5 reps (+66 pts)
Never did these before. I like them a lot.
Pendlay Row:
145 lb x 10 reps (+62 pts)
145 lb x 10 reps (+62 pts)
145 lb x 10 reps (+62 pts)
145 lb x 10 reps (+62 pts)
Barbell Bench Press:
135 lb x 20 reps (+86 pts)
recovery
Allow me to share, today was intense. Now to eat the kitchen.
Barbell Squat:
45 lb x 5 reps (+36 pts)
135 lb x 5 reps (+66 pts)
175 lb x 5 reps (+86 pts)
225 lb x 3 reps (+97 pts)
230 lb x 5 reps (+125 pts)
265 lb x 5 reps (+158 pts)
300 lb x 7 reps (+221 pts)
Working back up my squats.
Barbell Deadlift:
135 lb x 5 reps (+66 pts)
225 lb x 5 reps (+121 pts)
315 lb x 10 reps (+261 pts)
315 lb x 10 reps (+261 pts)
315 lb x 10 reps (+261 pts)
315 lb x 10 reps (+261 pts)
315 lb x 10 reps (+261 pts)
BBB Deadlift assistance
Stiff Leg Barbell Good Morning:
165 lb x 10 reps (+47 pts)
165 lb x 10 reps (+47 pts)
165 lb x 10 reps (+47 pts)
165 lb x 10 reps (+47 pts)
165 lb x 10 reps (+47 pts)
Front Barbell Squat:
45 lb x 5 reps (+36 pts)
95 lb x 5 reps (+50 pts)
115 lb x 5 reps (+57 pts)
135 lb x 5 reps (+66 pts)
135 lb x 5 reps (+66 pts)
135 lb x 5 reps (+66 pts)
Never did these before. I like them a lot.
Pendlay Row:
145 lb x 10 reps (+62 pts)
145 lb x 10 reps (+62 pts)
145 lb x 10 reps (+62 pts)
145 lb x 10 reps (+62 pts)
Barbell Bench Press:
135 lb x 20 reps (+86 pts)
recovery
That page gave me a nice confidence boost. Im a solid novice, exactly where I should be.
It's so hard to improve for me especially on a cut. Been cutting for 11 months, during that time my deadlift, bench, squat all keep going up. Deadlift approaching 500 lbs bench approaching 300. Well my OHP takes 1 step forward and 2 back. It sucks seriously. Even my bench progresses easy compared to it.
Sucks man. I'm only on 170 for my 5/3/1 on OHP, I can press 185x1 but I can't do the 5 or 3 days lol, soi dropped back down again. It's the only thing I've had to deloaded in like the last 6 months.
/blog
A week off now, or months off because of injury later. You decide.
TheDarkStark
Member
So how often does everyone take a week break? I'm going on 2 months straight of 1 hour per days, 5 days per week.
I just use the deload week in 531. I haven't missed a week of working out all together in...a very long time.
Once every 3 months or so. Generally I just wait until i have something going on where working out would be a huge hassle anyways (away at camp, visiting family, etc) and just don't worry about it.
lastflowers
Banned
That's good to read. I'm at pretty much this exact level after 4 weeks.
I usually take the last Friday of the month off. Gives me a nice 4 day weekend to recover (I work out M,W,F).
As as I said before I need to improve my grip strength, and what I've been doing the past week is at the end of each day of workout (3x a week) I grab a 100lb dumbbell in one hand and hold it as long as I can, then the other hand, and then twice more each side. I'm at about 25 seconds for each hold. Is this the best way to do it? Should I be using more weight, or less? Should I aim for increasing the weight each week or the length of time I hold it?
FallingEdge
Member
BEAST!
This just motivates me. If you are deadlifting 500 and benching 300 on a cut, I can get that on a bulk.
FUCK YOU. I'M EATING.
shopping for jeans right now in normal stores at the mall totally sucks now. i usually buy bullhead at pac sun because they are pretty comfortable and durable (and relatively cheap) and the style i had before was 'loose boot cut'. when i went in this past week to buy some new jeans, all they had were 80% skinny leg, and then some normal boot cuts but nothing 'loose' fitting. similar situation at buckle and gap and then i gave up. you could go down the road of cargo pants and cargo shorts... but you then you look like someone who gave up on fashion!
TheDarkStark
Member
I suggest the EXTRA BIG-ASS FRIES!
I'm having this same problem. I'm just going up in the waist size with a belt to have my thigh room.
FallingEdge
Member
The worst though is the 'bacon waist' that you get with the jeans. I really hate that =/
Is there any other choice?
ok fitgaf. this is a bit different post, but you guys know this shit. my mother is in a weight loss contest at work, and has done really well, but is neck and neck with another woman and final weight is monday. she is looking to drop whatever she can, even if it is temp/water weight/whatever, before that time. whats the best advice I can give her?
You mean like the jeans are too big and the belt makes them all wrinkly! Yeah it's annoying.
Crap, thanks guys. I'm nowhere near where I should be.
Of course, I haven't actually maxed out my lifts to see what I can do for just one rep. Instead, I just know what I can do for the 5x reps according to SS, so maybe I'm selling myself short. Still, it's depressing.FallingEdge
Member
Exactly. I like wearing slim fits and sometimes, I like to tuck in my button downs/ups or whatever they are called. I end up looking dumb and have to untuck them.
TheDarkStark
Member
EXTRA BIG-ASS TACO! Now with more MOLECULES!
TheDarkStark
Member
The best way to cut serious weight is by severely dehydrating yourself. It's how MMA fights drop 20 lbs the day before a fight. It's obviously unhealthy and dangerous, so I'd advise against it however.
If she's really intent on it tough, just don't drink anything the day of the weigh in and it's pretty much a guaranteed 2-3 lbs difference. Also eating very little carbs or sodium the night before should help a bit as well.
Poindexter
Member
low carb/sodium + drinks tons of water Thursday, Friday, Saturday and Sunday and then only a little the day of the weigh in. Do some cardio that morning too or sit in a sauna if she wants to get extreme.
blahblah...blah
Member
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blahblah...blah
Member
accidental single / double post
D
Deleted member 12837
Unconfirmed Member
This seems way off. Are these work weights or 1RMs?
If someone follows one of the programs in the OP, there's no way they'll be at that point in their training after only 4-6 weeks. Starting with the bar as prescribed, lifts would go from 45 lbs to 75-90 lbs assuming a 5 lb increase each time.
Unless you're only talking about people with prior lifting experience who aren't starting from scratch.
BruceLeeRoy
Banned
Front Barbell Squats are mans game. This is a pretty awesome set you got going here. I especially like that you threw bench press at the end just in case your bodies desire to vomit wasn't strong enough yet.
Brolic Gaoler
formerly Alienshogun
Thanks, my squat used to be a lot stronger, but a cut and a hip injury set me back.
I took it easy on front squats today to get the form correct. I felt really strong with it, so I'll bump up more next time (in two weeks). As for the bench work, it's just recovery work/work capacity increasing work and nothing more. P-rows are simply there to offset the bench work.
BruceLeeRoy
Banned
When your doing front squats have you ever been able to keep your arms / elbow parallel to the floor? My bicep has always made it impossible. I have to rely on the ole cross wrist to get the job done.
Brolic Gaoler
formerly Alienshogun
That's how I did them today, elbows forward weight on my chest/shoulders.
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