Strength Testing, Bench Press.
redfisher1974
Posts: 614 Member
So After looking at a bunch of online info I see a common goal for Men is to bench 1.5 times body weight for one rep and I like to think 10 reps at your body weight is also a great goal.
They say only 1 in 100 men can do 1.5 times body weight.
Seems like a cool challenge to see where you sit with your strength(Not that it matters a whole lot as weight is a means to no ends)
Not sure what it should be for Women, Maybe 1x body weight and 10 reps at 50% of BW?
I am going to give it a try today, At 189lbs now so I will try 10 reps at that weight then next week I will try the 1.5 BW which is 283.5
interested to see how others do with this. Give it a try and post your efforts. Cheers.
They say only 1 in 100 men can do 1.5 times body weight.
Seems like a cool challenge to see where you sit with your strength(Not that it matters a whole lot as weight is a means to no ends)
Not sure what it should be for Women, Maybe 1x body weight and 10 reps at 50% of BW?
I am going to give it a try today, At 189lbs now so I will try 10 reps at that weight then next week I will try the 1.5 BW which is 283.5
interested to see how others do with this. Give it a try and post your efforts. Cheers.
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Replies
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Just hit 190lbs for 10 reps with maybe 1 in the tank but no spotter so I stopped at 10. Next Sunday will go for 283.5 and see how it goes.0
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impressive numbers man0
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Thanks, Dude. Always good to push your limits!0
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charlesmauch wrote: »
Seen this before. Good link.0 -
You should hop into the bigger bench press "challenge" related thread. You'll rep well there.0
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redfisher1974 wrote: »charlesmauch wrote: »
Seen this before. Good link.
I won't be depressed about this chart because I've only been lifting for six weeks. I won't be depressed about this chart because I've only been lifting for six weeks. I won't be depressed about this chart because I've only been lifting for six weeks.
lol
*edit:
Lifting for six weeks while cutting.0 -
For those interested this is a good routine to increase your bench, But you need to find your "True" 1 rep max. Not what you did once in high school. When you figure that out then you can fill in the chart.
Week One 5 sets of 10 reps at 60% of 1RM
Week Two 5 sets of 8 reps at 65% of 1RM
Week Three Five sets of 5 reps at 70% of 1RM
Week Four 5 sets of 3 reps at 75% of 1RM
Week Five 5 sets of 10 reps at 60% of 1RM
Week Six 5 sets of 8 reps at 70% of 1RM
Week Seven 5 sets of 5 reps at 75% of 1RM
Week Eight 5 sets of 3 reps at 80% of 1RM
Week Nine 5 sets of 10 reps at 60% of 1RM
Week Ten 4 sets of 8 reps at 75% of 1RM
Week Eleven 4 sets of 5 reps at 80% of 1RM
Week Twelve 4 sets of 3 reps at 85% of 1RM
Week Thirteen 5 sets of 10 reps at 60% of 1RM
Week Fourteen 3 sets of 8 reps at 80% of 1RM
Week Fifteen 3 sets of 5 reps at 85% of 1RM
Week Sixteen 3 sets of 3 reps at 90% of 1RM0 -
peachyfuzzle wrote: »redfisher1974 wrote: »charlesmauch wrote: »
Seen this before. Good link.
I won't be depressed about this chart because I've only been lifting for six weeks. I won't be depressed about this chart because I've only been lifting for six weeks. I won't be depressed about this chart because I've only been lifting for six weeks.
http://www.muscleandstrength.com/articles/strong-strength-standards-raw-natural-lifters
Above link is also interesting in that the numbers assume that your not using gear or drugs to get there.0 -
I'm still 20kg away from a body weight bench but working my way up. Could probably easily do 10 reps at half body weight, I regularly do 6 or 7 easily as I warm up. Hmm might try in warm up at some point this week0
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Iron_Miss_Canada wrote: »I'm still 20kg away from a body weight bench but working my way up. Could probably easily do 10 reps at half body weight, I regularly do 6 or 7 easily as I warm up. Hmm might try in warm up at some point this week
I was just guessing for the womens goals, Think I was close or do you think its to far fetched? take into account they say only one in a 100 men can do the 1.5 x bW.
On a side note you look strong as all get out! nice work!
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Extremely Strong - You will be one of the top lifters at most local, natural powerlifting meets. Your strength levels land you in the top 1% of humanity.
sounds good to me... Thats from the above link, Me at 189lbs with a 275lb bench.0 -
Hmm...I always wondered where individuals *should* be at when bench pressing. I do 3 sets/12 reps of 50% BW. I guess that's decent??0
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sweetdixie92 wrote: »Hmm...I always wondered where individuals *should* be at when bench pressing. I do 3 sets/12 reps of 50% BW. I guess that's decent??
Unless someone says otherwise I think its great! how close are you to 1 rep at body weight?0 -
Just hitting my body weight at 5×5. ....sad I know....0
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redfisher1974 wrote: »Iron_Miss_Canada wrote: »I'm still 20kg away from a body weight bench but working my way up. Could probably easily do 10 reps at half body weight, I regularly do 6 or 7 easily as I warm up. Hmm might try in warm up at some point this week
I was just guessing for the womens goals, Think I was close or do you think its to far fetched? take into account they say only one in a 100 men can do the 1.5 x bW.
On a side note you look strong as all get out! nice work!
For your average woman, I think you are pretty close. I'm a powerlifter on a very bench focused team, and my three teammates knocked it out of the park today with benches above body weight, and all provincial records!
And thank you! I'm more a puller then a bencher, my long monkey arms work against me in bench.
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970Mikaela1 wrote: »Just hitting my body weight at 5×5. ....sad I know....
Nothing wrong with that! most men on the planet can't even do body weight once.0 -
redfisher1974 wrote: »970Mikaela1 wrote: »Just hitting my body weight at 5×5. ....sad I know....
Nothing wrong with that! most men on the planet can't even do body weight once.
Slow and steady..I guess.
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Kid at my gym weighs 165 and popped 345 at a meet last spring. I think he is only 20-21. He is a beast in the weight room.
I'm more than twice his age and I just barely get over 300.
I think he said though that after his weigh in he was near 185 after eating and drinking water.0 -
redfisher1974 wrote: »So After looking at a bunch of online info I see a common goal for Men is to bench 1.5 times body weight for one rep and I like to think 10 reps at your body weight is also a great goal.
They say only 1 in 100 men can do 1.5 times body weight.
Seems like a cool challenge to see where you sit with your strength(Not that it matters a whole lot as weight is a means to no ends)
Not sure what it should be for Women, Maybe 1x body weight and 10 reps at 50% of BW?
I am going to give it a try today, At 189lbs now so I will try 10 reps at that weight then next week I will try the 1.5 BW which is 283.5
interested to see how others do with this. Give it a try and post your efforts. Cheers.
1.5BW definitely favors the lean and/or short. 1 in 100 seems pretty far fetched, it seems 1 in 100 even bench at all in the first place. 1.5BW can be very, very difficult for a bigger, natural lifter so I'd put it at a way lower percentage than that.
For example, I attended a powerlifting competition this weekend (push/pull) and the winner benched only 1.33xBW. 400lb bench and 635 deadlift to take home the trophy. He is 6'5" 300lbs and a beast.0 -
redfisher1974 wrote: »sweetdixie92 wrote: »Hmm...I always wondered where individuals *should* be at when bench pressing. I do 3 sets/12 reps of 50% BW. I guess that's decent??
Unless someone says otherwise I think its great! how close are you to 1 rep at body weight?
Never tried it, I'll have to give that a shot and see how I do!0 -
That's why we have the wilkes.redfisher1974 wrote: »So After looking at a bunch of online info I see a common goal for Men is to bench 1.5 times body weight for one rep and I like to think 10 reps at your body weight is also a great goal.
They say only 1 in 100 men can do 1.5 times body weight.
Seems like a cool challenge to see where you sit with your strength(Not that it matters a whole lot as weight is a means to no ends)
Not sure what it should be for Women, Maybe 1x body weight and 10 reps at 50% of BW?
I am going to give it a try today, At 189lbs now so I will try 10 reps at that weight then next week I will try the 1.5 BW which is 283.5
interested to see how others do with this. Give it a try and post your efforts. Cheers.
1.5BW definitely favors the lean and/or short. 1 in 100 seems pretty far fetched, it seems 1 in 100 even bench at all in the first place. 1.5BW can be very, very difficult for a bigger, natural lifter so I'd put it at a way lower percentage than that.
For example, I attended a powerlifting competition this weekend (push/pull) and the winner benched only 1.33xBW. 400lb bench and 635 deadlift to take home the trophy. He is 6'5" 300lbs and a beast.
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redfisher1974 wrote: »So After looking at a bunch of online info I see a common goal for Men is to bench 1.5 times body weight for one rep and I like to think 10 reps at your body weight is also a great goal.
They say only 1 in 100 men can do 1.5 times body weight.
Seems like a cool challenge to see where you sit with your strength(Not that it matters a whole lot as weight is a means to no ends)
Not sure what it should be for Women, Maybe 1x body weight and 10 reps at 50% of BW?
I am going to give it a try today, At 189lbs now so I will try 10 reps at that weight then next week I will try the 1.5 BW which is 283.5
interested to see how others do with this. Give it a try and post your efforts. Cheers.
1.5BW definitely favors the lean and/or short. 1 in 100 seems pretty far fetched, it seems 1 in 100 even bench at all in the first place. 1.5BW can be very, very difficult for a bigger, natural lifter so I'd put it at a way lower percentage than that.
For example, I attended a powerlifting competition this weekend (push/pull) and the winner benched only 1.33xBW. 400lb bench and 635 deadlift to take home the trophy. He is 6'5" 300lbs and a beast.
I concur, I'm 6'3" and I'm hoping to hit the 1.5x in 6-7 months. My arm span is crazy long and makes it tough.
That's a stud bench there Dope...
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Kid at my gym weighs 165 and popped 345 at a meet last spring. I think he is only 20-21. He is a beast in the weight room.
I'm more than twice his age and I just barely get over 300.
I think he said though that after his weigh in he was near 185 after eating and drinking water.
Thats a great bench for his weight.0 -
redfisher1974 wrote: »So After looking at a bunch of online info I see a common goal for Men is to bench 1.5 times body weight for one rep and I like to think 10 reps at your body weight is also a great goal.
They say only 1 in 100 men can do 1.5 times body weight.
Seems like a cool challenge to see where you sit with your strength(Not that it matters a whole lot as weight is a means to no ends)
Not sure what it should be for Women, Maybe 1x body weight and 10 reps at 50% of BW?
I am going to give it a try today, At 189lbs now so I will try 10 reps at that weight then next week I will try the 1.5 BW which is 283.5
interested to see how others do with this. Give it a try and post your efforts. Cheers.
1.5BW definitely favors the lean and/or short. 1 in 100 seems pretty far fetched, it seems 1 in 100 even bench at all in the first place. 1.5BW can be very, very difficult for a bigger, natural lifter so I'd put it at a way lower percentage than that.
For example, I attended a powerlifting competition this weekend (push/pull) and the winner benched only 1.33xBW. 400lb bench and 635 deadlift to take home the trophy. He is 6'5" 300lbs and a beast.
Maybe true, 1 in 100 was just something I read, So would you say maybe 1% then?
I agree I can do 1.5bw at 190lbs bw but when I was 230 and much stronger I could only hit 300lbs...
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sweetdixie92 wrote: »redfisher1974 wrote: »sweetdixie92 wrote: »Hmm...I always wondered where individuals *should* be at when bench pressing. I do 3 sets/12 reps of 50% BW. I guess that's decent??
Unless someone says otherwise I think its great! how close are you to 1 rep at body weight?
Never tried it, I'll have to give that a shot and see how I do!
Try it and let us know!0 -
That's why we have the wilkes.redfisher1974 wrote: »So After looking at a bunch of online info I see a common goal for Men is to bench 1.5 times body weight for one rep and I like to think 10 reps at your body weight is also a great goal.
They say only 1 in 100 men can do 1.5 times body weight.
Seems like a cool challenge to see where you sit with your strength(Not that it matters a whole lot as weight is a means to no ends)
Not sure what it should be for Women, Maybe 1x body weight and 10 reps at 50% of BW?
I am going to give it a try today, At 189lbs now so I will try 10 reps at that weight then next week I will try the 1.5 BW which is 283.5
interested to see how others do with this. Give it a try and post your efforts. Cheers.
1.5BW definitely favors the lean and/or short. 1 in 100 seems pretty far fetched, it seems 1 in 100 even bench at all in the first place. 1.5BW can be very, very difficult for a bigger, natural lifter so I'd put it at a way lower percentage than that.
For example, I attended a powerlifting competition this weekend (push/pull) and the winner benched only 1.33xBW. 400lb bench and 635 deadlift to take home the trophy. He is 6'5" 300lbs and a beast.
Whats this?0 -
redfisher1974 wrote: »So After looking at a bunch of online info I see a common goal for Men is to bench 1.5 times body weight for one rep and I like to think 10 reps at your body weight is also a great goal.
They say only 1 in 100 men can do 1.5 times body weight.
Seems like a cool challenge to see where you sit with your strength(Not that it matters a whole lot as weight is a means to no ends)
Not sure what it should be for Women, Maybe 1x body weight and 10 reps at 50% of BW?
I am going to give it a try today, At 189lbs now so I will try 10 reps at that weight then next week I will try the 1.5 BW which is 283.5
interested to see how others do with this. Give it a try and post your efforts. Cheers.
1.5BW definitely favors the lean and/or short. 1 in 100 seems pretty far fetched, it seems 1 in 100 even bench at all in the first place. 1.5BW can be very, very difficult for a bigger, natural lifter so I'd put it at a way lower percentage than that.
For example, I attended a powerlifting competition this weekend (push/pull) and the winner benched only 1.33xBW. 400lb bench and 635 deadlift to take home the trophy. He is 6'5" 300lbs and a beast.
I concur, I'm 6'3" and I'm hoping to hit the 1.5x in 6-7 months. My arm span is crazy long and makes it tough.
That's a stud bench there Dope...
Whats your body weight?0 -
redfisher1974 wrote: »Iron_Miss_Canada wrote: »I'm still 20kg away from a body weight bench but working my way up. Could probably easily do 10 reps at half body weight, I regularly do 6 or 7 easily as I warm up. Hmm might try in warm up at some point this week
I was just guessing for the womens goals, Think I was close or do you think its to far fetched? take into account they say only one in a 100 men can do the 1.5 x bW.
On a side note you look strong as all get out! nice work!
Just one small point, those numbers you see are for lifts going by powerlifting standards. If you are doing a touch-and-go bench you will be substantially lower on a one to two second pause, which is what those bench numbers are based on. When you pause you lose the strench response strength.
Try a pause next time you do your max and see what you can do. You'll be surprised but at the same time it will give you an idea of what you could really do in a raw competition.
Note, I think Iron_Miss_Canada is probably using her weight based on regulation benching here.0 -
Wheelhouse15 wrote: »redfisher1974 wrote: »Iron_Miss_Canada wrote: »I'm still 20kg away from a body weight bench but working my way up. Could probably easily do 10 reps at half body weight, I regularly do 6 or 7 easily as I warm up. Hmm might try in warm up at some point this week
I was just guessing for the womens goals, Think I was close or do you think its to far fetched? take into account they say only one in a 100 men can do the 1.5 x bW.
On a side note you look strong as all get out! nice work!
Just one small point, those numbers you see are for lifts going by powerlifting standards. If you are doing a touch-and-go bench you will be substantially lower on a one to two second pause, which is what those bench numbers are based on. When you pause you lose the strench response strength.
Try a pause next time you do your max and see what you can do. You'll be surprised but at the same time it will give you an idea of what you could really do in a raw competition.
Note, I think Iron_Miss_Canada is probably using her weight based on regulation benching here.
I will try a pause next time.0
This discussion has been closed.
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