Best 3 lifts?
Replies
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VERY NICE!0
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Not sure about 1RM, but in 5x5 I worked my way up to 180lbs Squat, 150lbs Deadlift (never did it before, so started at 65), and 160 bench, then caught the flu, didn't work out for a few weeks...worked my way back up to 195lbs squat, 160lbs deadlift, 170lbs bench - now broke some ribs and can't work out again. So frustrating. I weigh about 181 lbs currently (lost 7 lbs by just not eating like a maniac anymore since I hurt my ribs).0
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CWShultz27105 wrote: »billkansas wrote: »Age 48. Don't do 1RM's but here's my best lifts this year:
Squat 300 lbs for 3 sets of 5 reps (also did 320 for 3 sets of 3 reps)
Deadlift 340 lbs for 5 reps (also did 355 lbs for 3 reps).
Bench 125lbs for 5 reps (1 count pause) - coming back from 2016 shoulder injury (not a weightlifting injury).
Goal is 1000 lb club... hopefully by age 50.
Dang! Nice work on the dead lifts and squats. I have been doing those two exercises for almost a year - with three extended "vacations" (due to horrible form | injuries). Now my form is really good - in part due to the "stupid" that I put myself through. But great progress. I hear from lots and lots of folks that "you should not lift heavy - you are too old!". Well, I disagree. And, apparently, so do you! I consider that "advice" just like "chicks should not lift heavy because they will get bulky"! Not allowed to write what I think of that!
Do you do accessory work for squats? For dead lifts? I do adductors for squats (because when I am going heavy my knees do cave in a little bit....and my adductors are indeed the weak link in my body - funny story there....later time) and I do a few accessory work for dead lifts (hip thrusters - yep, a dude that does them - and good mornings and GHR).
Hey, thanks! I had a young guy beat my deadlifts today so needed a boost. Honestly, I know I should be deadlift more given my squat but can't seem to get better.
My squat routine is:
Wed: Squat 5 rep sets heavy (3 to 5 sets)
Fri: Squat with 2 count pause at bottom for 4 reps (3 to 5 sets)
Sun: 3-0-3 tempo squat for 8 reps (3 to 5 sets)
This is detailed if you do an internet search for Barbbell Medicine the their free program "The Bridge". I'm a proponent of Starting Strength and the low bar squat and came across this from that avenue.
I'm enjoying these assistance exercises very much- feel they are building lots of "stability" in my knees and back. I had a back scare recently after squatting heavy so had to back off the weekly attempts at beating PR's... think this gets dangerous as an intermediate.... long story.
I do rack pulls mid shin, 7 reps for sets once per week in addition to deadlifting once per week.
My opinion on the biggest benefit of lifting heavy for older guys is- hormonal. You want to keep your T levels... what you gonna do... run?
Best wishes in your strength training.0 -
44 yo female. 100kg back squat and 100kg deadlift, now working on bench press.0
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squat - 265 lbs.
DL - 225 lbs.
bench - 105 lbs.
@ 110 BW1 -
44 yo female. 100kg back squat and 100kg deadlift, now working on bench press.
Very nice. Lifting heavy is a good thing for women. I just don't understand the thought process about "chicks lifting heavy and looking like a dude". Just not gonna happen! Keep up with the awesome work!
What program - if any - are you doing?0 -
peaceout_aly wrote: »squat - 265 lbs.
DL - 225 lbs.
bench - 105 lbs.
@ 110 BW
Very very very solid numbers, Peaceout! Very solid! What program are you following? How many times a week do you dead lift vs. squat?0 -
billkansas wrote: »CWShultz27105 wrote: »billkansas wrote: »Age 48. Don't do 1RM's but here's my best lifts this year:
Squat 300 lbs for 3 sets of 5 reps (also did 320 for 3 sets of 3 reps)
Deadlift 340 lbs for 5 reps (also did 355 lbs for 3 reps).
Bench 125lbs for 5 reps (1 count pause) - coming back from 2016 shoulder injury (not a weightlifting injury).
Goal is 1000 lb club... hopefully by age 50.
Dang! Nice work on the dead lifts and squats. I have been doing those two exercises for almost a year - with three extended "vacations" (due to horrible form | injuries). Now my form is really good - in part due to the "stupid" that I put myself through. But great progress. I hear from lots and lots of folks that "you should not lift heavy - you are too old!". Well, I disagree. And, apparently, so do you! I consider that "advice" just like "chicks should not lift heavy because they will get bulky"! Not allowed to write what I think of that!
Do you do accessory work for squats? For dead lifts? I do adductors for squats (because when I am going heavy my knees do cave in a little bit....and my adductors are indeed the weak link in my body - funny story there....later time) and I do a few accessory work for dead lifts (hip thrusters - yep, a dude that does them - and good mornings and GHR).
Hey, thanks! I had a young guy beat my deadlifts today so needed a boost. Honestly, I know I should be deadlift more given my squat but can't seem to get better.
My squat routine is:
Wed: Squat 5 rep sets heavy (3 to 5 sets)
Fri: Squat with 2 count pause at bottom for 4 reps (3 to 5 sets)
Sun: 3-0-3 tempo squat for 8 reps (3 to 5 sets)
This is detailed if you do an internet search for Barbbell Medicine the their free program "The Bridge". I'm a proponent of Starting Strength and the low bar squat and came across this from that avenue.
I'm enjoying these assistance exercises very much- feel they are building lots of "stability" in my knees and back. I had a back scare recently after squatting heavy so had to back off the weekly attempts at beating PR's... think this gets dangerous as an intermediate.... long story.
I do rack pulls mid shin, 7 reps for sets once per week in addition to deadlifting once per week.
My opinion on the biggest benefit of lifting heavy for older guys is- hormonal. You want to keep your T levels... what you gonna do... run?
Best wishes in your strength training.
Ha! Exactly! Now, the funny thing is about five years ago I was running 13 miles (at a pretty good pace - did it in 75 minutes, which was about 10 minutes slower than the 25yo dudes....so, not bad) and - is this TMI Tuesday? No, it's not? Okay - let's just say that there was no issue! LOL! Well, I was also in the gym and could bench a truck (and the kitchen sink). I was a little bit of a hybrid there.
I am working back to strength. I - as everyone in the entire World knows now - was out for three months. It is funny what happens in three months! But, getting back in the saddle. Funny....saddle is still made of leather and still chaps my, er, um, how do I say this?, bum! So, that has not changed. My strength will come back. I am betting that it comes back before the competition! Now, that would be good timing!
Thanks, man! I am gonna check out "The Bridge". I have heard a little bit about it. Gonna follow my three programs (just for the experience) and will then look for a program tailored to meet my needs (which, hopefully, will be power lifting).1 -
NEVER let the young guys beat you! EVER! It happens, though. Where is your sticking point in the Dead Lift? Check out a dude from Maryland named Brian Alsruhe. He is a Strong Man but has an amazing youtube channel. Dude is just killing it in life....good dude, good human being. Anyway, he has a three-part "How to" series for Bench Press, Dead Lift and Squats. Very useful info. He goes over form and then he goes over "issue is <here>? this is what you do to improve there" for each of the sticking points in each of the three skills. Good stuff....0
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Haven't maxed out in forever, and I'm currently in week 7 of 5/3/1, but my last maxes were:
Bench: 320
Squat: 455
Dead: 500
Bodyweight: ~230lbs
I'm very confident that my current numbers are above that. Just last week I was able to get 310x3 on bench, 435x5 squat, and 480x6 on deads1 -
Knees shot so all I have left is bench.
Age 51 6'3 155 lbs
Flat bench - 410 lbs
Incline bench - 360 lbs
Flat bench reps 315X12, 225X350 -
Knees shot so all I have left is bench.
Age 51 6'3 155 lbs
Flat bench - 410 lbs
Incline bench - 360 lbs
Flat bench reps 315X12, 225X35
That's some serious upper body strength dude! Nice job.
I'm the same age and fighting hard to break 250 for a single flat bench. My shoulders get angry with biceps tendonitis if I press more than once a week so breaking the plateau is a real struggle.0 -
Woohoo! Raw bench PR is 265 effective today with lots of witnesses.3
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Finally not eating at a deficit after losing 50 lbs in the last year. Never tested 1rm but here's where I'm at after just 2 months
Squat 135 3 sets of 5 reps (I feel like this should be higher)
Deadlift 225 for 3 reps
Bench 95 for 3 reps is the best I've done
32 yo female 130 lbs0 -
Shaylaurkoski wrote: »Finally not eating at a deficit after losing 50 lbs in the last year. Never tested 1rm but here's where I'm at after just 2 months
Squat 135 3 sets of 5 reps (I feel like this should be higher)
Deadlift 225 for 3 reps
Bench 95 for 3 reps is the best I've done
32 yo female 130 lbs
Very nice! The squats will come. Oh, my, they will come. Are you following a program?0 -
jamesakrobinson wrote: »Woohoo! Raw bench PR is 265 effective today with lots of witnesses.
Awesome, dude! 265 is a lot more than what people think.2 -
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piperdown44 wrote: »
Typo I assume, seeing his profile pic. 155 @ 6’3 would be a stick unless the “knees shot” means missing legs.
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LiftHeavyThings27105 wrote: »Shaylaurkoski wrote: »Finally not eating at a deficit after losing 50 lbs in the last year. Never tested 1rm but here's where I'm at after just 2 months
Squat 135 3 sets of 5 reps (I feel like this should be higher)
Deadlift 225 for 3 reps
Bench 95 for 3 reps is the best I've done
32 yo female 130 lbs
Very nice! The squats will come. Oh, my, they will come. Are you following a program?
Currently doing strong curves gluteal goddess program. Increased squat again today to 145 for 5 reps. Also benched 95 lbs for 5 reps today! I was stoked about that! Tomorrow will be deadlift!0 -
Shaylaurkoski wrote: »LiftHeavyThings27105 wrote: »Shaylaurkoski wrote: »Finally not eating at a deficit after losing 50 lbs in the last year. Never tested 1rm but here's where I'm at after just 2 months
Squat 135 3 sets of 5 reps (I feel like this should be higher)
Deadlift 225 for 3 reps
Bench 95 for 3 reps is the best I've done
32 yo female 130 lbs
Very nice! The squats will come. Oh, my, they will come. Are you following a program?
Currently doing strong curves gluteal goddess program. Increased squat again today to 145 for 5 reps. Also benched 95 lbs for 5 reps today! I was stoked about that! Tomorrow will be deadlift!
Very cool, girl! Anything from Bret and Kellie will kick "*kitten*"! Ha! Ha! See how I did that? LOL! And great job on the squat increase. That will go up, too. Now, the bench is what impresses me most. Chicks just never do chest. And, I sorta get that, but don't entirely. So, continue with the chest work. Your boobs will not go away! Do you also do dumbbell bench? That will give you a really good stretch. Anyway, ENJOY!0 -
piperdown44 wrote: »
I am guessing 255. I mean, look at the pic! LOL! That ain't 155lbs.0 -
Just as a PSA, for everyone doing "the big three" (and for those who are not quite sure what that is - Bench Press, Dead Lifts and Back Squats) please please please consider a hip mobility | hip flexibility routine as well as a shoulder flexibility routine.
It might not seem like a big deal now, but get one year into this and just let the weight on the bar start to climb a little bit.....you can thank me now! My 50yo VERY DAMAGED body (from high school and college sports) thanks me each time I do my routine.
Taylor Chamberlain has a really nice hip flexibility routine on her YouTube channel. Find one that works for you.....I like her's (but I will admit - I do kinda 'fanboy' on her videos....).
My secret is out! LOL!
Hope that everyone had an amazing and blessed Thanksgiving!0 -
Squat - 450lbs
Deadlift - 500lbs
Bench - 270lbs
Shoulder Press - 200lbs
I love doing heavies, wouldn't be able to bench that much now, tore my rotator cuff in the most stupidest way.........opening a door......not my proudest moment.0 -
not_a_runner wrote: »Skwat- 295 lbs
Binch- 165 lbs
Dead- 345 lbs
Currently 185 lbs, maxes are recent and for this body weight. Been struggling to get them back up after losing about 30 lbs, and starting another cut now. Dreaming of the day when I will be satisfied with my body weight and can just focus on building haha.
your quads appreciate your maxes ;-)0 -
Viking_Batman wrote: »not_a_runner wrote: »Skwat- 295 lbs
Binch- 165 lbs
Dead- 345 lbs
Currently 185 lbs, maxes are recent and for this body weight. Been struggling to get them back up after losing about 30 lbs, and starting another cut now. Dreaming of the day when I will be satisfied with my body weight and can just focus on building haha.
your quads appreciate your maxes ;-)
I am a pretty confident guy.....but dang! I so need to go get my powerlifting on. Amazing numbers.0 -
Currently at the following. Numbers are 1RMs.
Squat 190 lbs
Bench 145 lbs
Deadlift 230 lbs
33 year old male. 5'7" @ 135 lbs. I'm a runner, not a powerlifter!0 -
LiftHeavyThings27105 wrote: »Viking_Batman wrote: »not_a_runner wrote: »Skwat- 295 lbs
Binch- 165 lbs
Dead- 345 lbs
Currently 185 lbs, maxes are recent and for this body weight. Been struggling to get them back up after losing about 30 lbs, and starting another cut now. Dreaming of the day when I will be satisfied with my body weight and can just focus on building haha.
your quads appreciate your maxes ;-)
I am a pretty confident guy.....but dang! I so need to go get my powerlifting on. Amazing numbers.
she is beasting it, her physique shows that, you'll smash it pal, I am no power lifter, I don't fall into a category haha.
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Haven't maxed out in forever, and I'm currently in week 7 of 5/3/1, but my last maxes were:
Bench: 320
Squat: 455
Dead: 500
Bodyweight: ~230lbs
I'm very confident that my current numbers are above that. Just last week I was able to get 310x3 on bench, 435x5 squat, and 480x6 on deads
you are very similar to me, I am 240lbs going downwards, similar numbers, keep at it
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Viking_Batman wrote: »LiftHeavyThings27105 wrote: »Viking_Batman wrote: »not_a_runner wrote: »Skwat- 295 lbs
Binch- 165 lbs
Dead- 345 lbs
Currently 185 lbs, maxes are recent and for this body weight. Been struggling to get them back up after losing about 30 lbs, and starting another cut now. Dreaming of the day when I will be satisfied with my body weight and can just focus on building haha.
your quads appreciate your maxes ;-)
I am a pretty confident guy.....but dang! I so need to go get my powerlifting on. Amazing numbers.
she is beasting it, her physique shows that, you'll smash it pal, I am no power lifter, I don't fall into a category haha.
Thanks, man! I am normally not the type to be in a category, either! But, I decided a few weeks ago to throw my hat in the Power Lifting ring so gonna do that for a bit. I plan on competing a few times (I do not feel that one should do anything just once.....too many potential variables to really have a solid understanding of something if you do it just once) and will see what's up then. I mean, starting at 50 might seem like a silly thing, but ask me how much I care about what others say or think! LOL!
And, yes - she is absolutely killing it. Much respect!0 -
LiftHeavyThings27105 wrote: »Viking_Batman wrote: »LiftHeavyThings27105 wrote: »Viking_Batman wrote: »not_a_runner wrote: »Skwat- 295 lbs
Binch- 165 lbs
Dead- 345 lbs
Currently 185 lbs, maxes are recent and for this body weight. Been struggling to get them back up after losing about 30 lbs, and starting another cut now. Dreaming of the day when I will be satisfied with my body weight and can just focus on building haha.
your quads appreciate your maxes ;-)
I am a pretty confident guy.....but dang! I so need to go get my powerlifting on. Amazing numbers.
she is beasting it, her physique shows that, you'll smash it pal, I am no power lifter, I don't fall into a category haha.
Thanks, man! I am normally not the type to be in a category, either! But, I decided a few weeks ago to throw my hat in the Power Lifting ring so gonna do that for a bit. I plan on competing a few times (I do not feel that one should do anything just once.....too many potential variables to really have a solid understanding of something if you do it just once) and will see what's up then. I mean, starting at 50 might seem like a silly thing, but ask me how much I care about what others say or think! LOL!
And, yes - she is absolutely killing it. Much respect!
50 isn't silly, its inspirational, a lot of fellas who are in their 20s lack the motivation to try something physically challenging, you will own it my friend, I am 30 and I intend to apply for a pro boxing licence next year, its only ever to late if ya decide not to do it at all, good luck!0
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