bench, squat and deadlift averages?

javarushed
javarushed Posts: 218 Member
edited September 27 in Fitness and Exercise
I'm trying to set goals for my "future self" to strive towards and I wanted those goals to be above average, but with in reach. For a 190 lb man at 12% to 15% BF, what are decent above average goals for bench pressing, squatting and deadlifting?

Replies

  • bmontgomery87
    bmontgomery87 Posts: 1,260 Member
    grrr double post sorry
  • bmontgomery87
    bmontgomery87 Posts: 1,260 Member
    Depends on how long you've been lifting.
    The first goal to get is benching your bodyweight. Ideally I wanna be able to bench 1.5-2 times my bodyweight. Squat 2-3 times my bodyweight.

    I haven't done deadlifts so I can't help you.


    I'm 150 pounds. Bench 200. Haven't maxed on squats but I can do 250 or so x8.

    I just set mini goals. I won't set a long term one and then stop once I hit that. I'm gonna keep working on improving, so even if my bench hits 300 at some point, I'm not gonna be happy with that and stop.
  • shumatet1982
    shumatet1982 Posts: 93
    I used to dead lift a lot, and I read several articles about how important heavy dead lifts are (equally to squats, bench press, dips and pull ups).
    I can only talk in kg. I used to weigh 76kg and dead lifted about 110kg about 10 times, always quality over quantity.
    But for the rest, I think bmontgomery87's goals are okay. I would choose similar goals.
  • spiritmachine
    spiritmachine Posts: 56
    How tall are you? I think 225 is a good bench goal. At that point you have two big plates on each side. Very doable if you are in the gym a few times a week. Prob in the high 200s or low 300s for squat and deadlift. A lot depends on your physiology and fast/slow twitch muscle. I can not workout for years and still put up 225 but my younger brother probably couldn't put up 160. The reverse is true with running. He could not run for a year and put his shoes on and run 6 miles at 7 min/mile whereas I will be sucking wind after a mile.

    So what type of build are you? Are you the sprinter type or the long distance type? That will help determine more realistic goals.
  • javarushed
    javarushed Posts: 218 Member
    Thanks for the advice. Im 5'10" large frame, sprinter type. I just wanted to set goals to stride towards and build on.
  • myofibril
    myofibril Posts: 4,500 Member
    I'm trying to set goals for my "future self" to strive towards and I wanted those goals to be above average, but with in reach. For a 190 lb man at 12% to 15% BF, what are decent above average goals for bench pressing, squatting and deadlifting?

    We have similar stats although I am a little taller than you.

    As a guide:

    Squat: 1.5 x bodyweight in lbs (so 285)
    Deads: 2.0 x (so 380)
    Bench: 1.5 x (so 285)

    Reach those goals and you will be plenty strong. They are ambitious but doable. Even if you fall a bit short you will still be way ahead of most people.

    Go kill it.
  • hroush
    hroush Posts: 2,073 Member
    Pretty much what every one else said. If you've never done these workouts before, check out www.stronglifts.com for how to do them correctly and for a good program.
  • Vipecap
    Vipecap Posts: 166 Member
    It will kind of very depending on who exactly you ask but the general rules I have gone by are:

    Bench: 1-1.25xBW is Average, 1.5xBW is Good, and 2xBW is considered great
    Squats: 1.5xBW is Average, 2xBW is Good, and 2.5xBW is Great
    Deadlift: Same as Squat
  • javarushed
    javarushed Posts: 218 Member
    Thanks again for all the advice its appreciated! I'm going to adjust my self goals accordingly on my blog post http://www.myfitnesspal.com/blog/javarushed/view/my-personal-spartacus-achievement-defined-99782
  • javarushed
    javarushed Posts: 218 Member
    Thanks for the stronglifts link, I'm currently reading a decent book called starting strength.
  • decu68
    decu68 Posts: 78
    This standard sheet will help tell you where you should be.

    http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm

    (edit: Not sure why link isn't working but if you copy and paste it will take you there)


    These standards will show (1) Un-trained, (2) Novice, (3) Intermediate, (4) Advanced and (5) Elite. Understand that less then 1% of the population will every be in this category. You will need to "read between the lines" for some weights as it doesn't list for all weights.

    For you at 190 lbs this shows: (and I averaged)

    BENCH PRESS:

    Untrained = 130 lbs
    Novice = 168 lbs
    Intermediate = 208 lbs
    Advanced = 280 lbs

    SQUAT:

    Untrained = 122 lbs
    Novice = 228 lbs
    Intermediate = 278 lbs
    Advanced = 375 lbs

    DEADLIFT:

    Untrained = 152 lbs
    Novice = 280 lbs
    Intermediate = 325 lbs
    Advanced = 448 lbs

    Also take into consideration your age and any injuries you have or have had that could impede your advancement in these exercises. For myself at 5'8" and 200 lbs with 13+ years lifting experience; plus being in my 40's, and have had elbow and knee surgery, plus have some crush discs in my neck ... for Bench Press I am in between Advanced and Elite, for Squats I am in Advanced and Deadlifts I'm in Intermediate.

    Good luck to you.
  • koosdel
    koosdel Posts: 3,317 Member
    I'm 165, bench and squat 220 deadlift 360 ( sometimes; been stalling at 315 lately )

    Neat chart, decu.
  • bmontgomery87
    bmontgomery87 Posts: 1,260 Member
    ^^thanks for posting the chart. i knew it was out there somehwere, I remember reading it before.
  • javarushed
    javarushed Posts: 218 Member
    Decu thank you for your advice and this layout. It's very helpful. Id be very happy and satisfied to make it to that advanced category one day.
  • decu68
    decu68 Posts: 78
    I have no doubt with hard work, intensity and motivation that you can achieve that goal.

    I don't have the great genetics that some have and I have to work for every little bit I get, especially since aging however I feel that I'm still on track and am in better shape then most 20 and 30 years olds; and most certainly the majority in their 40's. It isn't easy but then if it was then everybody would be in good shape and lifting big.

    Positive thinking and setting goals. Good luck to you.
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