Best 3 lifts?
Replies
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6ft 229lbs 32 yrs old. On my last week of a 7 month bulk up from 195lbs. Going to start cutting soon. Hopefully be closer to 200lbs around 10 to 12% bodyfat.
Finishing up a 7 month 531 cycle. Final results are..
Squat 405 up from 340
Bench 330 up from 290
Military press 205 up from 175
Deadlift 460 up from 4202 -
Hawaiian_Iceberg wrote: »These are my current lifts rather than PBs which are pretty irrelevant at this point as they'd be years old.
Weight: 89KG (196lbs) I've cut 5.5KG since February
Age: 43 (for another week at least LoL)
So as of the weekend:
Deadlift: 190KG (419lbs) x 5
Bench: 100KG (220lbs) x 4
Squat: 130KG (287lbs) x 5 (I know this is low but I'm coming back from knee issues)
I try and give weights and running equal focus so also run 5-7 times per week for 5-10K.
I'd be interested to hear from other older lifters but at this point me biggest issue really is injuries. I'm constantly dealing with one thing or another juggling tendinitis or soft tissue damage to Achilles, Knees or shoulders (multiple tendons...)
Have tried foam rolling daily and Epson salt baths? I know for me it tends to help alleviate my knee pain. My knees tend to very inflamed and cause very sharp pains when bending 90 degrees or more. I found foam rolling, stretching and Epson salt baths to help allot! Also some KT tape on certain joints can help.0 -
On a 3.5 inch bar seated shoulder press behind neck 175 5x5 on bench press bar 3.5 inch 225 5x5 squat full 205 5x5 i have a tore bicep in my left arm that was fixed 3 years ago I tore it on the dead lift with 335 on the 47 rep - it's been a long road back ...0
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Hawaiian_Iceberg wrote: »These are my current lifts rather than PBs which are pretty irrelevant at this point as they'd be years old.
Weight: 89KG (196lbs) I've cut 5.5KG since February
Age: 43 (for another week at least LoL)
So as of the weekend:
Deadlift: 190KG (419lbs) x 5
Bench: 100KG (220lbs) x 4
Squat: 130KG (287lbs) x 5 (I know this is low but I'm coming back from knee issues)
I try and give weights and running equal focus so also run 5-7 times per week for 5-10K.
I'd be interested to hear from other older lifters but at this point me biggest issue really is injuries. I'm constantly dealing with one thing or another juggling tendinitis or soft tissue damage to Achilles, Knees or shoulders (multiple tendons...)
Have tried foam rolling daily and Epson salt baths? I know for me it tends to help alleviate my knee pain. My knees tend to very inflamed and cause very sharp pains when bending 90 degrees or more. I found foam rolling, stretching and Epson salt baths to help allot! Also some KT tape on certain joints can help.
This.
Foam rolling (and the entire DeFranco Agile 8 routine) has helped my lower body in many ways. If nothing else, buying 5/3/1 was worth it to me, just for it informing me of that.
Here's a short list of what's improved since I started doing it:
Foot cramps at night are gone.
Knee cracking in squats is gone.
Squat depth improved tremendously.
Glute cramping in conventional deads is gone.
Knees pulling in on squats is gone.
Back flexibility has improved.
I used to look at foam rollers and think "dumb"..then I tried one on my legs for about five minutes one day, and thought I would cry like a little *kitten*. It took about two weeks of hitting everything 3x per week before it finally stopped hurting. Years of being a truck driver and no mobility work had given me more tightness and trigger points than I care to count.1 -
Hawaiian_Iceberg wrote: »These are my current lifts rather than PBs which are pretty irrelevant at this point as they'd be years old.
Weight: 89KG (196lbs) I've cut 5.5KG since February
Age: 43 (for another week at least LoL)
So as of the weekend:
Deadlift: 190KG (419lbs) x 5
Bench: 100KG (220lbs) x 4
Squat: 130KG (287lbs) x 5 (I know this is low but I'm coming back from knee issues)
I try and give weights and running equal focus so also run 5-7 times per week for 5-10K.
I'd be interested to hear from other older lifters but at this point me biggest issue really is injuries. I'm constantly dealing with one thing or another juggling tendinitis or soft tissue damage to Achilles, Knees or shoulders (multiple tendons...)
I'm 47 & been lifting for most of 35 years. Beat up bodis can do that. I have a autoimmune joint disease that attack tendons as well
.
I also use to run minimum 10-25k every day for years on top of lifting until last year when the disease made it impossible to run.
A couple things that have been proven to help with tendonitis is working the essentrics of a lift and improving your form. Of couse anybody who has tendonitis also know the old bogus advice of icing is useless as it is with just about any injury other than a full belly muscle tear.
Some people swear by foam rolling although there is no data that proves it helps on a permanent basis. But you might find some relieve with it even if it's possibly a placebo effect might be worth a try.
Feel free to PM with any questions on how to work around specific areas of tendonitis with lifting.0 -
Calculators can swing 10 lbs either way.0
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220kg x1 Deadlift
180kg x1 Squat
130kg x2 Bench1 -
220 lbs Deadlift, 180 lbs squat, 140 lbs bench0
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210 pound bodyweight.
1 Rep max:
Squat 365 pounds
Bench Press 175 Pounds
Deadlift 365 pounds0 -
50 y/o female:
Squat: 275 lb
Bench: 150 lb
Deadlift: 315 lb6 -
58 y/o female, 5'0", 137 lbs
Squat: 210 lbs
Bench: 115 lbs
DL: 285 lbs.
I'll be working up to a heavy Squat and DL tomorrow and will repost again if my lifts are heavier lol. Will post vids if you anyone is interested
5 -
mmhmmmrasalmihir wrote: »Damn, this thread makes me feel so weak. Great numbers y'all! I have never tried 1RMs, but these are my highest numbers during regular sets.
Squat - 172lbs/ 68kg (x15)
Bench - 140lbs/ 56kg (x10)
Deadlift - 185lbs/ 74kg (x10)
I'm 138pounds and 6'0" tall. I know, skinny AF and I need to up my game. Been working out for 2 years with a lot of gaps.
If you want to feel strong, stop doing crazy amount of reps. Work closer to the 4-6 rep range and the increases in strength will occur much faster.
Also, why are we bothering with really weird tiny plates? Haha, I'm sure there's some method to the madness but considering your volume, I don't think it's worth to time to scrouge up 1kg or 2.5lb discs in the gym.
what's wrong with the cookies?
I have to convince the guys that fail weights when they start jumping up in plates that there are OTHER weights available to them besides 45's and even 35's.
I use 2.5lb biscuits
cookies or biscuits- I mean- I prefer cookies- but I'd take either.
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mmhmmmrasalmihir wrote: »Damn, this thread makes me feel so weak. Great numbers y'all! I have never tried 1RMs, but these are my highest numbers during regular sets.
Squat - 172lbs/ 68kg (x15)
Bench - 140lbs/ 56kg (x10)
Deadlift - 185lbs/ 74kg (x10)
I'm 138pounds and 6'0" tall. I know, skinny AF and I need to up my game. Been working out for 2 years with a lot of gaps.
If you want to feel strong, stop doing crazy amount of reps. Work closer to the 4-6 rep range and the increases in strength will occur much faster.
Also, why are we bothering with really weird tiny plates? Haha, I'm sure there's some method to the madness but considering your volume, I don't think it's worth to time to scrouge up 1kg or 2.5lb discs in the gym.
what's wrong with the cookies?
I have to convince the guys that fail weights when they start jumping up in plates that there are OTHER weights available to them besides 45's and even 35's.
I use 2.5lb biscuits
cookies or biscuits- I mean- I prefer cookies- but I'd take either.
Now using 1.25 lb donuts too
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PowerliftingMom wrote: »58 y/o female, 5'0", 137 lbs
Squat: 210 lbs
Bench: 115 lbs
DL: 285 lbs.
I'll be working up to a heavy Squat and DL tomorrow and will repost again if my lifts are heavier lol. Will post vids if you anyone is interested
Good luck. Hope you smashed it1 -
Squat 415
Bench 325
Deadzzz 5251 -
210 bodyweight0
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MrHillman22 wrote: »PowerliftingMom wrote: »58 y/o female, 5'0", 137 lbs
Squat: 210 lbs
Bench: 115 lbs
DL: 285 lbs.
I'll be working up to a heavy Squat and DL tomorrow and will repost again if my lifts are heavier lol. Will post vids if you anyone is interested
Good luck. Hope you smashed it
Thank you!0 -
Hawaiian_Iceberg wrote: »These are my current lifts rather than PBs which are pretty irrelevant at this point as they'd be years old.
Weight: 89KG (196lbs) I've cut 5.5KG since February
Age: 43 (for another week at least LoL)
So as of the weekend:
Deadlift: 190KG (419lbs) x 5
Bench: 100KG (220lbs) x 4
Squat: 130KG (287lbs) x 5 (I know this is low but I'm coming back from knee issues)
I try and give weights and running equal focus so also run 5-7 times per week for 5-10K.
I'd be interested to hear from other older lifters but at this point me biggest issue really is injuries. I'm constantly dealing with one thing or another juggling tendinitis or soft tissue damage to Achilles, Knees or shoulders (multiple tendons...)
I had a nagging shoulder injury that just wouldn't go away even after I stopped benching for 2 months. Come to find out it was the horrible diet a diet coach put me on. I was only eating 1200 calories and I wasn't getting the proper nutrition for my shoulder to heal. I eat healthy, clean and currently consuming 1800 calories and haven't had any issues since. I'm 58 years old1 -
richardpkennedy1 wrote: »220 lbs Deadlift, 180 lbs squat, 140 lbs bench
33 year old male @ 143lbs0 -
37 y/o female:
185 (s)/135 (b)/260 (dl) @ 135lbs
Tested 195 on squat...got it 4 inches out of the hole...then dumped.
Tested 270 on dl...pulled to knees...then dropped.
Work in progress...3 -
Squat: estimated 370lbs (300 x 6)
Bench: 245lbs
Deadlift: estimated 335lbs (300 x 4)
Weight: 179
Bar came with 300lbs, haven't gotten around to buying more plates yet
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Bar came with 300lbs, haven't gotten around to buying more plates yet
Amazon has the Cap 45's for USD 55.29 each, free delivery.0 -
quiksylver296 wrote: »Less than a month out from my first powerlifting meet. I'm 5'9", 175 lbs.
SQ - 205 lb (Yeah, they suck. Working on some mobility issues.)
BP - 160 lb
DL - 315 lb
This last post was Jan 31, 2017.
Currently
SQ - 225 (Still working!)
BP - 170
DL - 355
Next competition is August. Hoping for good #s!5 -
Current lifts-
Squat: 415
Bench: 345
Deadlift: 445 x 3-- don't deadlift much, do more RDL's but that was the most recent0 -
quiksylver296 wrote: »quiksylver296 wrote: »Less than a month out from my first powerlifting meet. I'm 5'9", 175 lbs.
SQ - 205 lb (Yeah, they suck. Working on some mobility issues.)
BP - 160 lb
DL - 315 lb
This last post was Jan 31, 2017.
Currently
SQ - 225 (Still working!)
BP - 170
DL - 355
Next competition is August. Hoping for good #s!
Wow you'll crush the competition!0 -
Age 51, knees are gone
Flat bench 395 lbs
Incline bench 350 lbs
Military press 275 lbs0 -
Weight: 147
Deadlift: 275 lbs
Bench: 135 lbs
Squat: 225 lbs
Damn knees...0 -
42yr old female, 104lbs.
My lifts have been stagnating.
Deadlift: 195lbs
Bench: 85lbs
Squat: 160lbs (haven't tested 1RM on squats in some time)3 -
S 410lbs
B 290lbs
D 475lbs
BW 140-145lbs
1
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