What Weight Do Start Seeing the 405 Squat

Training Powerlifting
1

Excluding the highly trained lifter but considering the general practitioner.

I don’t want to commit to the goal if its rare for someone 210 to 220 to reach it.

Is there a typical body weight where you can start to expect someone to squat 405?
I was up to 375 at 235 pounds body weight LBM@180ish. Lost strength and body weight cutting down and taking time off. Now i’m just under 220 and 315 was hard for me today. ( LBM 170ISh)

I know my program is bad. I’m shot gunning it. Training once a week. I"ll squat and dead lift or focus on one or the other as i been trying to gauge my strength so i can do a deload and start growing lost strength. A dilemma is how big will i limit myself to getting and what strength will come with that. Then dealing with my limitations or choosing to focus on the strength irregardless of my body weight and composition.

My diet is back to a starter diet. 2500 cals 220 protein, fat is at 110 and carbs are 170ish but fat and carbs i haven’t began measuring or tracking. They just post as i input data to calorie king.

As i get what i’m calling my base line strength at these macros i added creatine and protein shakes again. My squat had little fluctuation staying at about 315 which rep 4 and 5 can be a grinder or i get though with little slowing of bar speed.
My dead lift in the past 3 weeks went from 315 for 2 to 360 for 4 for my top set.

While i think the dead lift strength was from creatine and neural re-adaption, i think the squat is too mechanical to re adapt with such infrequent training.

Guilty of providing too little information online in the past i tried to give what i could to make advising me easier.

Perhaps a victim of metabolic syndrome it appears with out stims i don’t train at all i have no energy and with stims i feel like i used to just feel after a good night sleep. Haven’t seen a dr about this. Last known test level as 222.

Once i get base line strength my lifting schedule should look like this

M. Squat bench deadlift. 1 top set of 5 for the squat and dead lift, 3x5 on the bench.
W. Light squat, Then presses. 3x5 or 5x5. I might a week 3x5 and b week 5x5. +curls?
F. Squat bench deadlift. 1 top set of 5 for the squat and dead lift, 3x5 on the bench.

I’d like to run this as an advanced novice for 4-12 weeks then switch back to an intermediate program. I was on TM when i quite training.

2

I’m at 365 at 195 lbs and 7 months training, total. I’ll be at 385 by end of year (easily) and 405 by March.

In my younger years (I’m 46) I hit 405 at 165 lb bodyweight.

I think you have to train harder, smarter and aim far higher.

3

I would not worry about any of these things. Just eat, sleep and squat your way to 405. It is not rare at all to squat 405 at 220 lbs.

4

A double body weight squat is not that hard to achieve, but your bigger concern should be the fact that in losing 15 lbs, 10 of it was LBM.

5

As the others have said, it’s really not rare, my squat is currently 429 at around 215, and I would definitely not consider myself either a good squatter or someone with the best physique for squatting (I’m around 6’1" - 6’2" and lanky legged). Also I’ve actually put 110lbs onto my squat in 9 months (helped by changing from high bar to low bar), so I really wouldn’t say that it’s that hard to get there, with some hard work and dedication of course.

Regardless of all that, even if it was a rare thing, why would you not want to commit to it? If you have that attitude then you’re going to really struggle to do well at powerlifting, give a shit what others can do, concentrate on yourself and become the best that you can be.

6

I have no idea how some people think and come up with these questions. You weigh 220 so weigh more than enough to be squatting 4 plates by now. There are guys I train with around 180 squatting in the 400s. So… Just get stronger and stop over thinking it.

7

[quote]Reed wrote:
I have no idea how some people think and come up with these questions. You weigh 220 so weigh more than enough to be squatting 4 plates by now. There are guys I train with around 180 squatting in the 400s. So… Just get stronger and stop over thinking it.[/quote]

I agree I am at 390 at 205 pounds training hard to for three years. It takes time, good programming and all the other stuff. I guarantee I will get to 500 before I am done. (33 years old right now). I understand what you are saying you don’t want to make a goal that only three people in the world can achieve. For your weight 500 plus can happen. But you are going to have to improve in some areas.

8

the biggest thing I think anyone can do on this site that is not getting gains is to start lifting with people a lot stronger than you are. Find out what they do and get serious about it. I eat sleep and think powerlifting all day long. If you have that kind of mindset you will get the gains you want with all the other stuff in place. If your gym plays lady gaga or maroon 5, get a new gym. If you are one of the strongest people there, get a new gym .

9

[quote]Max8950 wrote:
I guarantee I will get to 500 before I am done. (33 years old right now). I understand what you are saying you don’t want to make a goal that only three people in the world can achieve. For your weight 500 plus can happen. But you are going to have to improve in some areas. [/quote]

Me too. 500 lbs is my ultimate goal.

10

[quote]ScreenWatcha wrote:

I don’t want to commit to the goal if its rare for someone 210 to 220 to reach it.

[/quote]

What the hell kind of shitty attitude is that?

11

I’ve done 405 HBBS at 187 ass to grass in less than 3 years of squatting (maybe 1.5 were beneficial) at 6’ tall with shitty long femurs so if you can’t hit 405+ at 200 you are literally a fucking crybaby bitch. Shit, I’ve done a 365 front squat at about 188. The natural limit is without a doubt over 2xBW FS and 2.25x BW HBBS.

Squat more, train longer, and grow a pair.

12

[quote]knobby22 wrote:

[quote]Max8950 wrote:
I guarantee I will get to 500 before I am done. (33 years old right now). I understand what you are saying you don’t want to make a goal that only three people in the world can achieve. For your weight 500 plus can happen. But you are going to have to improve in some areas. [/quote]

Me too. 500 lbs is my ultimate goal.[/quote]

knobby22, lets do this man! Squat is hard there is no way around it. I am 24 weeks out from a contest trying to gain a pound per week. I am looking forward to some bigger squat numbers.

13

I’m in!

My first meet will be in March so I have plenty of time to break 400 and start moving toward 500. I’m also on the sweet side of the 400s to hit a 500 lb dead in competition. Couldn’t be happier.

14

[quote]amayakyrol wrote:
I’ve done 405 HBBS at 187 ass to grass in less than 3 years of squatting (maybe 1.5 were beneficial) at 6’ tall with shitty long femurs so if you can’t hit 405+ at 200 you are literally a fucking crybaby bitch. Shit, I’ve done a 365 front squat at about 188. The natural limit is without a doubt over 2xBW FS and 2.25x BW HBBS.

Squat more, train longer, and grow a pair.[/quote]

Because someone can’t squat what you can, they’re a “fucking crybaby bitch”? Get out of here with that nonsense.

OP, many people will first squat 405 at many different bodyweights. Just keep squatting.

15

I would not consider a 405 squat at 210-20 rare at all. I wouldnt even consider that good. This is the powerlifting forum if anyone forgot, so unless you are an absolute beginner a 405 squat is well within reach with a year of training.

16

“I know my program is bad. I’m shot gunning it. Training once a week.”

Im sure people have had success with once per week training but most us need more than an hour or so per week. You have more fundamental issues than what’s possible or not. I think forget about the number, your goal needs to be along the lines of:

  • Hit the gym 3/4 times per week
  • Finish the prescribed work each time (give yourself a minimum, optimal and feeling awesome amount of work, try hitting optimal more often than not)
  • Eat properly 80% of the time.

Then see where your potential takes you. Maybe it’s 400, maybe it’s 600, maybe it’s 300.

17

[quote]goochadamg wrote:

[quote]amayakyrol wrote:
I’ve done 405 HBBS at 187 ass to grass in less than 3 years of squatting (maybe 1.5 were beneficial) at 6’ tall with shitty long femurs so if you can’t hit 405+ at 200 you are literally a fucking crybaby bitch. Shit, I’ve done a 365 front squat at about 188. The natural limit is without a doubt over 2xBW FS and 2.25x BW HBBS.

Squat more, train longer, and grow a pair.[/quote]

Because someone can’t squat what you can, they’re a “fucking crybaby bitch”? Get out of here with that nonsense.

OP, many people will first squat 405 at many different bodyweights. Just keep squatting.[/quote]

This guy joined and hopefully started lifting several months before I did and he’s still hasn’t hit 405? Obviously he’s not trying hard enough/training smart enough and know he’s whining about it.

18

[quote]cparker wrote:
I would not consider a 405 squat at 210-20 rare at all. I wouldnt even consider that good. This is the powerlifting forum if anyone forgot, so unless you are an absolute beginner a 405 squat is well within reach with a year of training.[/quote]

I’m in my first year and agree with this.

I would consider 405 at 195 to be competent but not strong among the powerlifting crowd, based on squat numbers I’ve seen as published by various federations, especially in the open class.

19

I’m surprised no one has mentioned height here. When talking about what can/should be accomplished at a particular bodyweight, height certainly comes into play. Assuming similar bodyfat, at a bodyweight of 220, a 5’5 lifter should be squatting much more than a 6’5 lifter.

All that being said, I’m 5’10 and I’ve squatted 405 at a bodyweight of 180. At 190, I’ve squatted 435. So at an average height, I would suggest that a 405 squat is more than reasonable at 220 bodyweight. I would expect to be well into the 500’s, if not over 600, if I ever push my bodyweight up that high.

20

[quote]amayakyrol wrote:

[quote]goochadamg wrote:

[quote]amayakyrol wrote:
I’ve done 405 HBBS at 187 ass to grass in less than 3 years of squatting (maybe 1.5 were beneficial) at 6’ tall with shitty long femurs so if you can’t hit 405+ at 200 you are literally a fucking crybaby bitch. Shit, I’ve done a 365 front squat at about 188. The natural limit is without a doubt over 2xBW FS and 2.25x BW HBBS.

Squat more, train longer, and grow a pair.[/quote]

Because someone can’t squat what you can, they’re a “fucking crybaby bitch”? Get out of here with that nonsense.

OP, many people will first squat 405 at many different bodyweights. Just keep squatting.[/quote]

This guy joined and hopefully started lifting several months before I did and he’s still hasn’t hit 405? Obviously he’s not trying hard enough/training smart enough and know he’s whining about it.
[/quote]

Again, just because someone hasn’t done what you have, does not make them a “fucking crybaby bitch”. There are many reasons that can hold people back from strength gains: illness, life issues interfering, injury, or just shit genetics (that’s right, I said it). I’ve seen someone hit a 315 squat in a month of training, and I’ve seen it take someone a year of hard work, only to be set back by injury/illness (a car accident at one point, and surgery at a later one), and another many months to even get back to that number. I myself have experienced major set backs numerous times.

Your comment was not productive, absurdly presumptuous, and was ultimately mean spirited. Why don’t you “grow a pair”, act like a man, and demonstrate some maturity and respect in your posts?