To be honest I have no idea about the ratios between the lifts and why the bench seems close to the squat. The only theory I have is that maybe bench is trained a little more or is relatively easier than bench so people improve quicker. My bench is stronger compared to my squat and in my case it’s just cause I trained it harder as a young bloke. @MarkKO May have a better reason ?!
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Are those records all set by the same person? Bench is probably the slowest of the three to progress.
No Mark, just the individual records.
Ok, well then the ratios mean very little. I would suspect that the person with the 211 kilo bench would have a relatively low deadlift. They might also have a relatively low squat, but they may not. They are also probably very short with short arms.
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At a scrawny 78kg this is the first time I can tick off two out of three. Just need to add 20 kilos to my deadlift.
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Work to do for me then.
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Where are you at?
I’m 85kg, give or take, 185cm tall. Expect to hit 1-2-3-4 plates by end of year. Very comfortably for upper body, less confidently on lower.
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We’re very similar in size and strength then, I’m 180cm tall at about 88kg. I’m 40kg off Marks Squat standard, and 25kgs off the bench. Only 10kgs away from the Deadlift though. I think a 4 plate Squat is some way off!
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For sure. My squat has always been piss weak. Even when I was sleeping properly, training daily and fairly stress free, my best was around 150kg.
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Ah same I’m 185 85 kgs. Sure I had surgeries on both knees but come on I had to specialize so much to break my plateau. Meanwhile I never train bench and it’s better than my squat comparatively
Your 85kg looks a fuck of a lot better than mine though.
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11.10.19
I’m not sure if I mentioned this, but my physical therapist wants me to back off on the upper body training a bit. I’ve basically been doing four tough sessions for my shoulder with two on my own and two at physical therapy. She wants me to focus more on my physical therapy weaknesses and do that three times a week. I decided to drop my high volume day back to normal volume. I will just do 3x8 twice a week instead of one day with three sets and one day with five sets. I’m struggling to do a ton of PT on my own but I am managing to hammer the two movements that need the most Improvement - external rotation and abduction.
I also think I’m going to drop my high-volume leg day. I’m not really building anything right now. I’m rebuilding and that just takes time under the bar. I’m going to stick with 3x5 and do that twice a week. I will still increase the weight as long as I don’t have any doubts after hitting it twice in the previous week. I thought about increasing the reps to eight but I’d rather add a fourth set if I feel the need to increase volume.
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Isn’t rebuilding faster than building? Why don’t you go crazy on the lower body works if you reduce the upper body?
Yes, which is why I’m not going to crush myself. I’m hoping it’ll come back even with reduced volume.
- they’re not fun
- I don’t care anymore. I’m good with my leg size.
When I gained weight last year, I outgrew my pants.
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Legs
Decided to see where I’m at and it was disappointing. I worked up to a 1RM on squats and deads.
SSB SQUAT
305 x 1
DEADLIFT
425 x 1
485 x nope
485 x still nope
Didn’t think I should jump to 485 but it was an even four plates (55 lbs each). I’m sure 450 was there (which is my guestimated max after a layoff) but there was no reason to do any more sets. This was just to see where I’m at these days.
CLEAN PULLES
265 x 5 x 3 sets
Good news about the deadlift attempt is that it made these feel light and awesome.
RFESS (DBs)
65s x 5 ea x 3 sets
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I just looked back at my weights for SGSS from last year and my deadlift is right where it needs to be. This is week three of my 5s phase (today should’ve been the last day) and I hit 315 x 5. It’s the exact same weight I used last year on my way to a 500 pull. I’m going to follow the progression through the 3s phase. I’ll use 335 in week one, 345 in week two, and 355 in week three. I’ll have to make a decision after that - run the realization phase of 5/4/3/2/1 or reset and run the 8s phase (as much as I hate it). I could just run the actual program year round…
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This is all looking real promising man, I can see you making some big gains over the next year or so.
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That pull looked smooth mate. Deff more in the tank. Wise to just build it slowly.
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Could you shoot a video a little bit more from the side?