I am 5’9, 150lbs, 22 years old. I have been physically active fairly consistantly since I was 17 or 18. From 17-19 I was weight lifting, then 19-21 boxing and grappling more… now weight lifting.
I’m on Starr’s 5x5. So I’m doing squats 3x a week, deads once, flat bench twice, incline once, and bent over rows twice. Plus the accessory exercises. I’m on week 6.
Right now in the program I’m up to benching 210lbs for 5 reps. I imagine I could bench 230lbs for a 1RM.
My max deadlift is a little over 300lbs.
My squat is pathetic. Right now I do about 160lbs for 5. I still have some left, but it would not be anywhere near my deadlift. I never skip my squats though. I’ve read that a good body for squats is shorter limbs, and thick torso… a more compact figure. I have long, thin legs, and a small waiste.
So I am just wondering what would be considered flat bb bench 1RM, deadlift 1RM, and squat 1RM while I weigh between 150-160lbs.
Compared to what I see in the gym, my bench and deadlift seem to be pretty decent for my size and length of time training. My squat is seriously lagging… although many of the people I see do not do a squat that is deep enough to pass in competition (that’s how I judge my squat depth). That all being said… I go the YMCA haha so what I see may not be a good representation of what is actually good.
[quote]lordstorm88 wrote:
for 2-3 years of weightlifting sorry but no
the squat is only 10 lbs above your weight and you probably have a very low body fat %
im willing to guess the mistake you are making is not eating enough.[/quote]
I haven’t been weight lifting for 2-3 years. I lifted for a little over a year as a teenager. Then I was boxing and grappling up until a few months ago. I was as low as 135lbs when boxing.
And I wouldn’t say that I am impressed by my numbers. The original title of this thread was “What are good #'s for my size?” I want to know, being a lighter person, what are some good numbers on the big lifts to aim for?
Are there some good videos of guys who are under 170lbs lifting? Whenever I look for powerlifters they are giants. They are of a size I don’t think I could ever be, and don’t even want to be.
Also… just an observation… I don’t think eating alone can explain why I squat so much less than I deadlift. Not eating enough should have an impact on all of my lifts no? And I work my squats… I don’t neglect them. I am not happy with this… just simply stating my squat lags behind my deadlift even though I work more often. In time it will become respectable I’m sure.
Excellent response. You clearly possess an abundance of knowledge. I’m willing to guess that you took a quick glimpse at my post, read the short response from someone who misread my post, and then thought you’d be smart ass and add a dumb ass remark.
Read what I actually wrote, and you’ll see that I simply want to know what are some good numbers on the big lifts for a guy who is between 150-160. Maybe even under 170lbs would be fine. I’m not saying, “look at me I bench 230lbs”. I want something to aim for.
I’ll make this easier for those who struggle in reading comprehension.
What are some good numbers on the 3 big lifts for someone under 170lbs? I’d be interested in knowing what the pros do at this weight… but lets face it I don’t have an aspiration to be a pro lifter so I won’t get those numbers. But what is pretty impressive for someone like me?
You might want to look/repost in the Strength Sports forum or in the Beginners forum.
From my experience, your numbers are low.
Number to aim for. I use these for myself.
Relative:
Body weight
1.5x bw
2x bw
&
bw+100
bw+200
Numbers (each size):
one plate
one and quarter
two plate
two and quarter
three plate
etc.
Standard ‘football’ benchmark: 300(bench)/ 400(squat)/ 500(deadlift)
There is always someone stronger than you at your size. Just keep getting stronger and you will be fine.
People say to eat more because most of us need to eat more. It fuels your workouts and your muscle growth.
If you can get a workout partner, especially if experienced and stronger, that can be a real benefit. Having a trustworthy spot can help overcome the fear of trying a new weight. That may be what is partially slowing your progression on your squat.
[quote]Tex Ag wrote:
You might want to look/repost in the Strength Sports forum or in the Beginners forum.
From my experience, your numbers are low.
Number to aim for. I use these for myself.
Relative:
Body weight
1.5x bw
2x bw
&
bw+100
bw+200
Numbers (each size):
one plate
one and quarter
two plate
two and quarter
three plate
etc.
Standard ‘football’ benchmark: 300(bench)/ 400(squat)/ 500(deadlift)
There is always someone stronger than you at your size. Just keep getting stronger and you will be fine.
People say to eat more because most of us need to eat more. It fuels your workouts and your muscle growth.
If you can get a workout partner, especially if experienced and stronger, that can be a real benefit. Having a trustworthy spot can help overcome the fear of trying a new weight. That may be what is partially slowing your progression on your squat.[/quote]
Thank you for the response. Is that standard football benchmark for people regardless of weight? Or is that the benchmark for someone closer to my size?
And I can definitely see from my diet that more food would be good. I am short on funds for another month or so (I’m a student). I do want to get bigger… but I don’t have aspirations to be like 200lbs. I think 170lbs of solid and lean muscle with impressive #'s for the big three lifts would be perfect for me.
As for a spot… now that I think about it you are right. Bench press I have no problem asking someone for a spot. Deadlift I don’t need one. Squat… I feel weird asking a stranger to spot me when squating. However, the rack has some safety attachments so that I can bail if I’m over my head. Perhaps I’ll put that to good use.
I’ll take your suggestion and repost in the other forum.
Thank you for the response. Is that standard football benchmark for people regardless of weight? Or is that the benchmark for someone closer to my size? [/quote]
I do not know, never played football, but that is what I have seen it associated with.
Just keep lifting and aim for improvements. I was your size once and thought 170 would be great. Well, its not.
No problem. Now go lift. Then eat something (then eat some more)