Everyone's numbers/routine
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first post in bb group. hi everyone
my routine while i bulked was upper lower . ran it 4 times a week .
bench to 225 1 max
squat 315 for reps
dead 365 for reps
just hurt my knee doing cardio so ive stopped squats and dead while i cut about 30-40 pounds for the summer. hoping to maintain strength.
currently i am running chest/shoulders tri abs +rear delts then my other day back bi traps . and i do these about 4-5 times a week. trying to maintain strength best as possible. switched over to db's for this cut. putting up 85's for reps atm on press. i'll throw in light leg days once a week if i feel my knee is up for it.
What do you weigh? I'd like to try the 85s ( I do 75s for reps of 8-10). But the Y doesn't have any heavier than 75s haha0 -
yea my gym stops at 85s lol can't realyl do any more.. as for my weight.. before i started my cut i was at 193.. weighed in at 184.5 today. im 5'70
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I'm about the same hight. At my heaviest I was almost 190lbs. got down to 180lbs and then joined here. At 180lbs, I'm was around 19% bodyfat. Trying to get down to 170lbs and measure again. Would also like to note my max lifts at that weight also
Currently, I run about 175lbs.0 -
I weigh in at 185lbs, I've been doing 5.3.1. Taking gold standard Whey and a multivitamin.
Bench= 340lbs
Dead lift= 550lbs
Squat=420lbs
will be changing to Hellraiser routine after a power lifting competition on the 24th0 -
New to MFP.
Routine? IDK, I lift, and lift hard lol.
Currently 182lbs ~6' tall (my default pic was taken ~4 days ago)
Bench: best was bb 315x2. Last chest day flat db presses with 120's for 6 (inclines only 100's for 6)
Deadlift: best was 315x5...before the knee injury (currently still waiting to fix my right knee's meniscus injury, MRI's tmr, 3 months after the injury lol)
Squat: 315x6, again before the knee went out. Was doing legpresses for sets of 10 @ 900lbs
After ~3 months not training legs I'm losing my mind lol0 -
New to MFP.
Routine? IDK, I lift, and lift hard lol.
Currently 182lbs ~6' tall (my default pic was taken ~4 days ago)
Bench: best was bb 315x2. Last chest day flat db presses with 120's for 6 (inclines only 100's for 6)
Deadlift: best was 315x5...before the knee injury (currently still waiting to fix my right knee's meniscus injury, MRI's tmr, 3 months after the injury lol)
Squat: 315x6, again before the knee went out. Was doing legpresses for sets of 10 @ 900lbs
After ~3 months not training legs I'm losing my mind lol
welcome to the boards. nice lifts!
i did the same thing to my knee when i was 17. my right leg is still slightly smaller than my left 17 years later. good luck with your recovery. hope it goes quickly for you.0 -
May as well post again here with updates...
Bench now: 100kg x 1 (225lbs)
Squat now : 125kg x 1 (275lbs)
Deadlift now: 192.5kg (423.5lbs)
Almost up to the magical 1000lbstotal ha.
Gunning for a 500kg goal this year. (1100lbs).0 -
May as well post again here with updates...
Bench now: 100kg x 1 (225lbs)
Squat now : 125kg x 1 (275lbs)
Deadlift now: 192.5kg (423.5lbs)
Almost up to the magical 1000lbstotal ha.
Gunning for a 500kg goal this year. (1100lbs).
isn't the 1000 lb mark usually bench, squat, power clean?
either way nice lifts!0 -
not for me
big three: Squat, Bench, Deadlift.
though my power clean max is 82.5kg. Not quick enough to get any more than that yet.0 -
bench: 108kg
squat: 155kg
DL: 185kg
That is 986lbs. I'm pretty sure I can get a 157.5 squat & 190 DL. That'd equal 1002lbs.
Injury recovery then hit that!!!0 -
My numbers are sadface. I don't even think I could perform a legal depth squat yet. I've never done 1RM (yet), so these are all for reps.
Squat: 75lb
Bench: 140lb.
Deadlift: 145lb.
I currently am doing a 3-day split of the main lifts (squat day, bench day, deadlift day) which is on a 3-week cycle (mesocycle the right word?). I then drop the reps after each cycle until I get to doubles, then restart the cycle from sets of 4.0 -
I'm cutting my routine down to 3 days of lifting compared to my winter 5 days a week but I am adding in a day of cardio with it being nice out side
Monday Chest / Back
Wed Bias / Trias
FRI Shoulders / legs0 -
ive spent around a year weight training, and around 9 months of that cutting :-( only spent around 2 months bulking and the rest was just doing nothing. also never lifted weights untill 1 year ago so very out of shape at the time. currently my routine is.
stronglift 5x5 started this week.
my pb's in kg's but i will post up lbs as well
bench: 85kg 5x5 187.5lbs
squat: 85kg 5x5 187.5lbs
deadlift, never really done but did one yesterday to get ready for the 5x5 training. managed 3 reps at 150kg 330lbs
overhead press: 60kg 5 reps 155lbs
im focusing this year on gaining strength. my personal aims are
bench 100kg 5x5
squat 170kg 5x5
deadlift: 250kg 1x5. hoping to hit these by xmas 20120 -
Just got done with some max attempts..
Squat 212.5 x 11 ... calculated 1RM =290
OHP 87.5 x 11 ... calculated 1RM = 107.5
Bench 152.5 x 10 ... calculated 1RM = 202.5
Deadlift 267.5 x 10 ... calculated 1RM = 355
Starting Wendler's 5/3/1 on Tuesday. Per the program, I'm going to take 90% of these "1RM" numbers to use a my "training 1RM". Looking forward to it!
ETA: These numbers are in lbs, not kg
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I weight around 70kg
I'm currently doing 5x5 strong lifts.
My 5RMs are:
Bench: 80kg
Squat: 120kg
DL: 150kg
I'm on a cut at the moment but going to start bulking again in September. After that, I wanna hit:
Bench: 100kg
Squat: 160kg
DL: 200kg0 -
back lifting big since January slow getting back to numbers ,routine is old school 4 sets 8 reps adding weight each set
day 1 back,traps and bi's
day 2 chest ,tri's and abbs/core
day 3 legs and shoulders
if i can get an extra day i do super sets bi,s and tris
dead lift 330lb
bench 260;b
squat 290lb
can rep these for 3 or 4 before fail,have not done a one rep max in about 6 months0 -
I go hard once I get into the gym sometimes I dont want to stop but work calls me...lol
Tues. Bench Press-305x8, 295x6, 285x4, 270x4, 225x15
Hammer strength wide-275x10, 275x8, 260x6, 250x4
Hammer strength incline-225x10, 225x8, 220x6, 200x4
Dumb bell-100x10, 100x6, 100x3
Wed. Traps face pulls 80x12, 85x12, 90x10, 95x10, 100x10
Upright rows 120x10, 120x10, 120x10, 120x10
Dumb bell shoulder shruggs 125x12, 125x12, 125x12
Thurs. Shoulders Hammer strength-185x12, 195x12, 200x10, 210x10, 215x8, 225x8, 195x12, 185x12
Dumb bell presses-95x10 x5 sets
straight arm raises-40x10 x3 sets
standing flys-40x10 x3 sets
Fri. Tricepts-rope 80x12 x 8 sets
Tricepts straight bar-80x10 x 5 sets
Reverse-35x10 x 5 sets
Skull crushers-125x10 x 5 sets
Rest till next Tues. then start with Bicepts work, at the end of each workout I run(jog more like it) basketball court and hit some ab work then sauna0 -
I warm up with 10 minutes of cardio each day, end with 20 minutes (if I can). Rest over the weekend...
Monday: Chest & Back - 8 exercises, usually 3 sets of 6 reps
Tuesday: Shoulders and Triceps
Wednesday: Cardio
Thursday: Quads, hamstrings, calves
Friday: Triceps and forearms.
If you're a JEFit member, you can see my stats and workout at
http://www.jefit.com/members/?xid=2196200 -
Goal is 3 days on and 1 day off, but it usually doesn't work out like that....just try to lift as much as possible. I try to mix up reps and sets every cycle of lifts. I'll also mix up the lifts I do outside of bench, squat, deadlift, etc. I just really try to beat myself on the big lifts.
1 - Chest and Biceps
2 - Shoulders and Legs
3 - Back and Triceps
Bench - 225 X 5, 5 sets....anyone know their 1RM when they were at this point?
Squat - 335 X 5
Dead - 365 X 2
OH Press - 135 X 8
Haven't been cleaning because my wrist is screwed up.0 -
Weight: 202
Routine
I perform an alternating strength training routine 3 days/week where I superset on the Big 3 exercises (Bench, Squat, Dead).
Upper Body:
Bench Press 5x5
barbell bent-over row 5x5
shoulder press 5x5
pull-ups 5x5
crunch twist 3x8
ab crunch machine 3x8
Lower Body:
Back Squats 5x5
swiss-ball leg curls 4x6
dead lift 5x3
weighted leg curls 6x5
crunch twist 3x8
ab crunch machine 3x8
Stats:
Bench - 215
Squats - 265
Deads - 240 (probably higher, just don't want to screw up my back)
Stats are meh, but I've only been back in the weight room for four months following a year-long cut I lost a significant amount of strength. I've gone up in my lifts regardless of the fact that I'm on a cut right now, which is good.0 -
Wanted to edit my previous stats (as of 4/18/12):
Bench: 215
Squat: 300
Deads: 2500 -
if your form is right mate, you wont screw up your back. 0
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Height: 5'10"
Weight: 207
Current supplements: GNC Ultra Mega Green Vegetarian Vitapak, Rival-Us Promasil, and about to add Rival-US Anabolic Prescription
Current Workout:
Monday: Back, Biceps, Abs
Tuesday: Shoulders, Abs
Wednesday: Legs, Abs
Thursday: Chest, Abs
Friday: Arms, Abs
I do 30 minutes of cardio after every lifting session.
I have been lifting on and off for years. I just finished my bulking stage, now I'm going into my cutting phase.
Bench: 385
Squat: 500
Deadlift: 450
Powerclean: 2500 -
I was lifting a lot but I have bad knees (one nearly bone on bone, arthritis and a couple tears) and 2 rotator cuff tears, I just finished physical therapy a month ago and went into SL 5x5 3 weeks ago, starting from beginning. My stats so far are:
Squats.. 135
Bench... 80
Pendlay Row.. 100
Deadlift... 125
OH Press.... 65
Not happy with any of it, Hard because I lift alone so no one to check my form. I think I'm ok with squats, the OH Press and Chest Press are giving me twinges in my cuff although I'm pretty positive I can lift more in bench. Really need a form check in case I'm over extending down and thats whats causing the twinge.
I really need to figure out some extra exercises to strengthen my upper body/shoulders.. (smaller muscles) and possibly some hamstring specific exercises to help stabalize my knees as I go up in weight.. My goals are simple..
minimum goals:
Squat:... 225... Love to... 315
Bench... 135... Love to... 225
OH Press.. 135... Love to... 200
Row.... 200... Love to.... 225
Dead... 225.... Love to... 315
anything above would be bonus.. My ULTIMATE goal though is to be able to do pull ups, at least 10 in a row and full push ups.. I'm at 290 and that's just not possible right now... Also to enter into and win the strongman/strongwoman competition at my old gym that my trainer refused to train me for because she said I would never be able to do heavy weight because of my knees..0 -
Supps: My staples are creatine mono, fish oil, and a good multi. shroom tech, xenadrine, Protein synergy 5 powder, glucosamine
Routine: 3x8 or 5x5
Monday: Squats, bench deadlifts, rows
Tuesday:
Wed: squats, bench, deadlifts, weighted chins
Thursday:
Friday: (as above if i can make it)
Saturday: .
Sunday:
Goals: Strength and body composition
Height 5ft 6
Totals:
Bench: 176
Squat: 264
Dead: 330
chins : 490 -
ive spent around a year weight training, and around 9 months of that cutting :-( only spent around 2 months bulking and the rest was just doing nothing. also never lifted weights untill 1 year ago so very out of shape at the time. currently my routine is.
stronglift 5x5 started this week.
my pb's in kg's but i will post up lbs as well
bench: 85kg 5x5 187.5lbs
squat: 85kg 5x5 187.5lbs
deadlift, never really done but did one yesterday to get ready for the 5x5 training. managed 3 reps at 150kg 330lbs
overhead press: 60kg 5 reps 155lbs
im focusing this year on gaining strength. my personal aims are
bench 100kg 5x5
squat 170kg 5x5
deadlift: 250kg 1x5. hoping to hit these by xmas 2012
you want to hit 250kg for 5 reps? by xmas?
thats an epic goal of which i dont think you know how big!!
I can rep 170 for 5, and i can safely say that I wont make 250 x 5 by xmas!!! I dont think i'll make 1 rep! (be happy with 225kg x 1 this year.0 -
squat: 95 lbs 7x5
bench: 95 lbs 7x5
deadlift: 135 lbs 3x5
overhead: 90 lbs 7x5
row 95 lbs 7x5
M/W/F: stronglifts, chin ups, one leg pushups
T/Th/F: snatch, clean and jerk
T/Th/Sa: interval sprints
The weight is still light right now but I see this schedule having problems in a few months.0 -
All I do is squat
Nah, injured shoulder still so can't do any heavy pressing at all.
Ran smolov for the last 4 weeks. Also, working on weighted chins.
Current 1rm's
squat: 375lbs
deadlift: 407lbs (going for new 1rm on Saturday, want 440!)
bench: 238lbs (prior to injury)
Fark yeah, just realised that's 1020lb total :happy:
SOHP: 143lbs (prior to injury)
chin up: +132lbs @ 171lbs BW0 -
As of the last 2 weeks:
Bench 190 - 2 x 5
Deadlift 240 - 2 x 5
Squat 220 - 2 x 5
Been solidy lifting for 3 months (after a year off due to a neck injury)
Gaining real strength in the last month now ive really concentrated on my diet/nutrition!
Current supps: whey, fish oil, thermobol
stats:
height 5" 11
weight 188lb as of 27/04/12
bodyfat 13%0
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