Bench Press

[r2473]

Originally Posted by FastFreddy

Plus I weigh 209 so 285 isn't really that heavy for my weight.

That's being pretty modest, considering you are tossing that weight for 15 reps (and apparently not even struggling with the 15th rep).

I still think you are a bad***** (and so do the charts below). I bet you are probably in the "elite" range in all of the core exercises listed!!

http://exrx.net/Testing/WeightLiftin...Standards.html

http://exrx.net/Testing/WeightLiftin...Standards.html

[FastFreddy]

I checked out the chart you posted I was elite in benching 365 and pressing with 245 at 185. I have only done deadlifts to 365 when my weight was 185 with no belt and no knee wraps. I was too scared to go past that weight since I don't want to wreck my lower back since I was playing Junior hockey at the time. Plus I was building strength so I kept the reps at 5-8 range and the weight at 85 percent of my max.

I am not built for squats so I never done them. I instead do leg press instead I gone as heavy as 3 reps at 900 and one rep for 1000lbs. Most of the time I keep the reps at 25 and the weight at 450 max on a cybex leg press machine to burn up the legs. Sounds heavy and it is but I seen bodybuilders do like 2500 on the sled on utube Ronnie Coleman. Plus at that weight you feel it more in your joints than on your muscle.

It's hard to gauge most lifts like bench, squats, leg press since most guys do short reps. Most of the time you have to see the lift to believe it unless you know that person and know they use good form. I use to clean 245 then press it and put it behind my neck then do my step ups for hockey. To make elite In all I would have to squat 480, clean 310, deadlift 548 never going to happen to me.

I was told I am good at benching because I have strong lats and rear delts, traps and lower back for support. I got good at it with years of training that lift and alot of it is to train your muscles for that movement and your mental training to lift for a one rep max.

[r2473]

Originally Posted by FastFreddy

I am not built for squats so I never done them.


Most of the time I keep the reps at 25 and the weight at 450 max on a cybex leg press machine to burn up the legs.

Can you explain what you mean by "not built for squats"? I have an idea maybe, but would like to understand what you mean.

Your cybex routine reminds me of the "death squat" routine I do once in a while. I think Tom Platz made if famous.

[r2473]

Originally Posted by FastFreddy

I have only done deadlifts to 365 when my weight was 185 with no belt and no knee wraps.

I understand the benefits of weight belts when doing exercises like deadlifts, squats, and standing military presses for reducing stress on the lower back. I tend to not use a weight belt, even though I do lift heavy. I do feel stress on my lower back, but always assumed that it was better to let my spinal erector muscles get used to the load and build strength.

What is your opinion?



Anyone can chime in if they have an opinion. Thanks.

[heycal]

Well if anyone can chime in, then I will: If we're talking about back-stressing amounts of weight, perhaps it's a sign that it it's too much weight or is otherwise not a healthy exercise for us?

[FastFreddy]

As you know some guys like me are built for benching. Short arms large chest.
Other guys are deadlift guys short legs long arms. And squat guys like my friends are shorter( short thick legs ) between 5'3 to 5'9 at about 225lbs. Plus I have like zero flexibility in my hamstrings and my hockey ankles only like going side to side not foward and back. I tired the piece of wood under my feet and some plates. Also that dam bar digs into my neck does not feel good. I tried the black foam pad the blue bat wing.
Also my hips are also super tight like the rest of my body. I was born super tight aleast as I age I wont lose any flex since I strarted with zero.


I never used a weight belt or knee wraps other guys swear by them.
Just be careful adding weight to your lower back movements so not to tweak your back. I have wrecked my lower back from getting to crazy with power cleans back in the day. So bad it took me 5 mins to get into the car in the passanger side I couldn't even drive. Just remember you have to be able to tell the difference between a sore lower back from working it and wrecking it. Its a fine line which most of us who lift heavy will cross now and then and pay the price. By walking bend over for a week or 2. If you are doing squats the right way you should feel it in your legs not your lower back. If you feel it more in your back you are doing a good morning movement. Tom Platz is the man for legs and super low squats hams kissin the calfs.

[r2473]

Originally Posted by FastFreddy

If you are doing squats the right way you should feel it in your legs not your lower back. If you feel it more in your back you are doing a good morning movement.

True.

The only exercise that really makes my lower back sore anymore (and worries me a little) are deadlifts.

I used to feel it in my back on squats, but I was just doing them wrong. With the standing military press, it just took a little time for my back to adjust and get used to it. I used to do seated military presses or dumbbell presses.

[srv vlly]

i can only do 75lbs for 4 sets of 10 i weigh 148

[r2473]

Originally Posted by FastFreddy

I checked out the chart you posted I was elite in benching 365 and pressing with 245 at 185. I have only done deadlifts to 365 when my weight was 185 with no belt and no knee wraps. I was too scared to go past that weight since I don't want to wreck my lower back since I was playing Junior hockey at the time. Plus I was building strength so I kept the reps at 5-8 range and the weight at 85 percent of my max.

I am not built for squats so I never done them. I instead do leg press instead I gone as heavy as 3 reps at 900 and one rep for 1000lbs. Most of the time I keep the reps at 25 and the weight at 450 max on a cybex leg press machine to burn up the legs. Sounds heavy and it is but I seen bodybuilders do like 2500 on the sled on utube Ronnie Coleman. Plus at that weight you feel it more in your joints than on your muscle.

It's hard to gauge most lifts like bench, squats, leg press since most guys do short reps. Most of the time you have to see the lift to believe it unless you know that person and know they use good form. I use to clean 245 then press it and put it behind my neck then do my step ups for hockey. To make elite In all I would have to squat 480, clean 310, deadlift 548 never going to happen to me.

I was told I am good at benching because I have strong lats and rear delts, traps and lower back for support. I got good at it with years of training that lift and alot of it is to train your muscles for that movement and your mental training to lift for a one rep max.

For the past week I have been thinking about the weight you have pulled / pushed as I set my own strength goals.

I am 6' 2". 210 lbs. 35 years old.

My goals on 4 "benchmark" exercises:

Standing Military Press: Body weight

Bench Press: Body weight * 1.5

Squat: Body weight * 2

Deadlift: Body weight * 2.5 (this might be slightly too high)

I am estimating 18 - 24 months to achieve these goals.

Thanks "FastFreddy" for your help.

[FastFreddy]

It's almost been a year since my last shoulder surgery which was my fourth one. I had two on the left and 2 on the right. One open style and scope job on each shoulder for a tear in my cuff and remove bone spurs. I started benching free weights again 3 months ago. I have not benched free weights since 1992 because that was the year I wrecked my right shoulder in hockey. Best bench on the smith machine in the past 20 years was 285 for 20 reps. This past Friday I put up 255 for 15 reps. My goal by summer is to get to 285 and reach 305 for 15 reps by 2014. Going to try 260 and 265 tomorrow hope my cuff holds up?

[T1000]

At my best last summer at 190lbs
Bench: 275
Squat: 385, missed 405 by a little
Deadlift: 455

Mono and injuries got me, down to 225/315/405 right now. Hoping to get a 315/500/800 before I'm 25 (20 now, 21 beg of may)

[Itagaki]

Originally Posted by T1000

At my best last summer at 190lbs
Bench: 275
Squat: 385, missed 405 by a little
Deadlift: 455

Mono and injuries got me, down to 225/315/405 right now. Hoping to get a 315/500/800 before I'm 25 (20 now, 21 beg of may)

800lb deadlift?

Jesus, that'd give you the drug tested world record in your weight class....by a long shot.

My numbers at around 170lbs.

Bench: 230
Squat: 408
Deadlift: 401

I neither deadlift nor bench very much. Bench tends to make my shoulders tighten up a bit too much for the class lifts

[FastFreddy]

Originally Posted by T1000

At my best last summer at 190lbs
Bench: 275
Squat: 385, missed 405 by a little
Deadlift: 455

Mono and injuries got me, down to 225/315/405 right now. Hoping to get a 315/500/800 before I'm 25 (20 now, 21 beg of may)

Killer deadlift I never gone past 365 since I was worried about wrecking my lower back nice lift!! 385 is a sweet squat almost 4 plates!!

[T1000]

Originally Posted by Itagaki

800lb deadlift?

Jesus, that'd give you the drug tested world record in your weight class....by a long shot.

My numbers at around 170lbs.

Bench: 230
Squat: 408
Deadlift: 401

I neither deadlift nor bench very much. Bench tends to make my shoulders tighten up a bit too much for the class lifts

Those goal weights would be around 220-225 BW. I'm 170 now and we have the same lifts except squat, idk how you got a 408 when I missed 405 20lbs heavier. Being 6'1 doesn't help me either aha. And to get that deadlift I'd probably have to use if I want to stay around 225 at 10% and I probably will. Another long shot goal is to get a 845 squat and break the 225 weight class record.

Originally Posted by FastFreddy

Killer deadlift I never gone past 365 since I was worried about wrecking my lower back nice lift!! 385 is a sweet squat almost 4 plates!!

Deadlift is my strongest by far. Long arms make it easier to pull. I was so ****ed when I missed that 405 squat, would've been awesome to hit 4 plates. I can do a 4 plate box squat but can't back squat it yet. Hoping to hit that by May.

You're bench is sick for having 4 shoulder surgeries. I've had 2 and I can't imagine going above 225 right now. Got my standing press to 135 and am not going above that any time soon. Did you have any surgeries before 20? I'm 21 in May and had 2 in high school and it's so frustrating having my lifts stalled and regressing a little in my physical prime. Yours were spread out right, not all within 4-5 years?

EDIT: http://www.youtube.com/watch?v=WlMCIhdMSg4 825 squat at 220 bw
http://www.youtube.com/watch?v=9nZ-F7MHpbA 800 dead at 240
http://www.youtube.com/watch?v=VVhvy6T8dIA 875x4 dead at I think 280
couple inspirations to watch before squat and deadlift day

[heycal]

Originally Posted by Gmedlo

ATG = "AS*S to Grass", as in going as low as possible.

Did someone say *** to ass??

[v-verb]

5'7" and 160 lbs. I can do 235 lbs for reps. Not a lot but enough for me

[Itagaki]

Originally Posted by T1000

Those goal weights would be around 220-225 BW. I'm 170 now and we have the same lifts except squat, idk how you got a 408 when I missed 405 20lbs heavier. Being 6'1 doesn't help me either aha. And to get that deadlift I'd probably have to use if I want to stay around 225 at 10% and I probably will. Another long shot goal is to get a 845 squat and break the 225 weight class record.



Deadlift is my strongest by far. Long arms make it easier to pull. I was so ****ed when I missed that 405 squat, would've been awesome to hit 4 plates. I can do a 4 plate box squat but can't back squat it yet. Hoping to hit that by May.

You're bench is sick for having 4 shoulder surgeries. I've had 2 and I can't imagine going above 225 right now. Got my standing press to 135 and am not going above that any time soon. Did you have any surgeries before 20? I'm 21 in May and had 2 in high school and it's so frustrating having my lifts stalled and regressing a little in my physical prime. Yours were spread out right, not all within 4-5 years?

EDIT: http://www.youtube.com/watch?v=WlMCIhdMSg4 825 squat at 220 bw
http://www.youtube.com/watch?v=9nZ-F7MHpbA 800 dead at 240
http://www.youtube.com/watch?v=VVhvy6T8dIA 875x4 dead at I think 280
couple inspirations to watch before squat and deadlift day

Realistically speaking, you're maximum potential is going to be at a much heavier bodyweight than 225 at that height.

And you'd DEFINITELY have to use to reach those number (maybe not definitely, but i'm like 99.9% confident). However 6'1 225lbs and 10% should be achievable natural

Also worth remembering is unless the records were set in the IPF or USAPL, they were set with 24 hour weigh-ins, so the record holders are likely walking around 20-30+ pounds over their competition weight class

Here's a good drug free squat though
https://www.youtube.com/watch?v=hIv2miT9NJc

I think his best squat without wraps is 302kg/666lbs and he's pulled 290kg

It was done in an untested federation (but I know he's clean), it's the american record in the 220 class for the SPF, and despite the typical squat depth in the SPF, that's pretty damn legit.


Regarding my squat...it's about the only thing I'm really decent at, my snatch and clean and jerk suck in relation. Makes me think I should switch to powerlifting....except olympic lifting is way more fun

[FastFreddy]

Originally Posted by T1000

Those goal weights would be around 220-225 BW. I'm 170 now and we have the same lifts except squat, idk how you got a 408 when I missed 405 20lbs heavier. Being 6'1 doesn't help me either aha. And to get that deadlift I'd probably have to use if I want to stay around 225 at 10% and I probably will. Another long shot goal is to get a 845 squat and break the 225 weight class record.



Deadlift is my strongest by far. Long arms make it easier to pull. I was so ****ed when I missed that 405 squat, would've been awesome to hit 4 plates. I can do a 4 plate box squat but can't back squat it yet. Hoping to hit that by May.

You're bench is sick for having 4 shoulder surgeries. I've had 2 and I can't imagine going above 225 right now. Got my standing press to 135 and am not going above that any time soon. Did you have any surgeries before 20? I'm 21 in May and had 2 in high school and it's so frustrating having my lifts stalled and regressing a little in my physical prime. Yours were spread out right, not all within 4-5 years?

EDIT: http://www.youtube.com/watch?v=WlMCIhdMSg4 825 squat at 220 bw
http://www.youtube.com/watch?v=9nZ-F7MHpbA 800 dead at 240
http://www.youtube.com/watch?v=VVhvy6T8dIA 875x4 dead at I think 280
couple inspirations to watch before squat and deadlift day

No, 24 years old, had 4 surgeries done over the past 16 years. My best clean and press was 245 @ 185 pounds in my best hockey shape.

[maggmaster]

10% 225 is 55 lbs of lean muscle gain? That would be tough as a natural.

[Itagaki]

Originally Posted by v-verb

5'7" and 160 lbs. I can do 235 lbs for reps. Not a lot but enough for me

That's pretty impressive I'd say. ~1.5xBW for reps?

Originally Posted by maggmaster

10% 225 is 55 lbs of lean muscle gain? That would be tough as a natural.

If we accept something like the FFMI (which is certainly not perfect but a good starting point) you're right.

I was thinking of Donny Shankle when I made that statement, he's about 6'0 and competes as a 105kg/231lbs. He's certainly not fat, but he's clearly not 10%. I was estimating him around 15% visually, but it could certainly be off. I firmly believe he is steroid free due to the amount of testing weightlifters get in the USA. However the FFMI would say he's on steroids if he's anything under 21% bf so I don't quite believe it's always applicable.

Another example would be Jon North who's around 5'9-10 and competes as a 94kg/206lb lifter, FFMI would also suggest he's on something. So I believe it's possible, but certainly not easy.

Also some motivation for T1000
http://www.allthingsgym.com/2013/01/...l-90kg-age-19/

Drug tested meet? Check
2-hour Weigh in? Check
WR total in all tested or untested meets at that class? Check

In fact in all drug tested meets, his total exceeds that of the two weight classes above him (no wraps, exceeds the weight class above with wraps even)

Just an idea of what can be achieved naturally (or by beating the tests if your pessimistic)