Max lifts ... does this make sense?

[IHateMyJob2004]

I need a sanity check. In part because some of my lifts seem low to me. Here are my approximate 1 rep maxes

Bench 215 (known)
Squat 235 (guessing)
dead 320 (known)

I know some things I can do to improve my bench. I've only had a cage for a month or so, so I haven't had much time with actual squats. Today I could tell my form was getting better and the lift was easier even though 5 pounds higher (using the stronglifts approach)

As a goof I did a barbell curl today. I laughed, I could do a 100 pound barbell curl with no back arc cheating. All arm.

 

[pauldun170]

Age, height weight?

Focus more on squats. Bench will magically improve in the process.
Otherwise with no other info can't offer anything else

 

[IHateMyJob2004]

35, male, 200 pounds

It is the ratios for the lifts that have me scratching my head.

 

[surfsatwerk]

Age, height weight?

Focus more on squats. Bench will magically improve in the process.
Otherwise with no other info can't offer anything else

This doesn't jive with me, bench improves when you bench a lot. Increase frequency, volume, and weight.

 

[surfsatwerk]

35, male, 200 pounds

It is the ratios for the lifts that have me scratching my head.

You're upset about your squat?

 

[Deeko]

Your bench is proportionally quite a bit ahead of your other lifts. This could be due to genetics or an imbalance in your training.

 

[IHateMyJob2004]

You're upset about your squat?

Find it odd that my bench and squat are so close to eachother.

I think I have abit of work to do on Squat form. I wouldn't doubt it if I get to 250 pounbds in 1-2 months. There are times I squat with 220 on my back and I laugh at how easy it was. Typcially that happens when I remember to lift with my ass (as Rippetoe states it).

 

[pauldun170]

Find it odd that my bench and squat are so close to eachother.

I think I have abit of work to do on Squat form. I wouldn't doubt it if I get to 250 pounbds in 1-2 months. There are times I squat with 220 on my back and I laugh at how easy it was. Typcially that happens when I remember to lift with my ass (as Rippetoe states it).

The strength and stability you will develop working on your squats will help you in other exercises like your bench. At the levels you are at, you should have a lot of potential unless you have pre-existing conditions\injuries.

In other words if you have hit a wall on bench and you have been slacking on squats, hit squats hard (meaning stick to schedule and EAT appropriately during that schedule). You just might find yourself overcoming that wall on bench.

If you are not sure about your form, make it a top priority to get an experienced person\trainer give a coach session.

Finally...what are your eating habits?
That will have a huge impact on your progress.

If this has already been covered then disregard my post.

 

[Malfeas]

I wouldn't worry about 1rm maxes for basing your strength on, they vary too much from day to day to be a good indication. I'd focus more on what your current work sets were, whether they be sets of 3s,5s,8s or whatever.

 

[IHateMyJob2004]

I am trying to loose weight so strength gain is tough. I am trying to gain a little strength as I drop fat. And once I hit my target weight I will work more owards strength gains.

FWIW: 15 months ago 230-235 pounds. Today: 200 pounds.

I am not worried aobut loosing weight quickly. But I am concerned that I loose it.

 

[spamsk8r]

Are you doing a standard linear progression (e.g. 3x5 or 5x5, increasing weight each workout)? If so, just keep doing it until you stall, then reset and continue again. If not, you need to be. You mentioned Rippetoe so I'm assuming you're doing SS, so just keep doing that. Eventually your bench will stall out as your squat and deadlift catch up. It's just how it works.

 

[Zivic]

I need a sanity check. In part because some of my lifts seem low to me. Here are my approximate 1 rep maxes

Bench 215 (known)
Squat 235 (guessing)
dead 320 (known)

I know some things I can do to improve my bench. I've only had a cage for a month or so, so I haven't had much time with actual squats. Today I could tell my form was getting better and the lift was easier even though 5 pounds higher (using the stronglifts approach)

As a goof I did a barbell curl today. I laughed, I could do a 100 pound barbell curl with no back arc cheating. All arm.

for a 200 lb bodyweight, your lifts are all very low IMHO..

I would expect AT LEAST 1.5x BW bench, 2 x bodyweight for squat and bench.

I agree that squating more will help your bench. You need to make your entire body stronger to get the bigger bench presses.... that said, you could still gain a lot on your bench by just benching

 

[IHateMyJob2004]

Zivic, I hope to keep loosing weight. That should help ;-)

Some day I'd like to get to a 300 bench regardless of my weight. Long term, I'd like to be about 180 pounds (down from the current 200). As for squats and deads? I could see myself dead lifting 400 some day. Squatting has me confused though.

Spam,
Ya, I was doing strong lifts (not SS). I did it for a long time but had no cage so substituted hack squats. I'm doing a "program" with a friend that is designed to improve bench. But whatever I miss out on lifting with him, I tend to do on my own on the same day. So it's kinda like a SL program with a bunch of other stuff tossed on top.

 

[Zivic]

Zivic, I hope to keep loosing weight. That should help ;-)

Some day I'd like to get to a 300 bench regardless of my weight. Long term, I'd like to be about 180 pounds (down from the current 200). As for squats and deads? I could see myself dead lifting 400 some day. Squatting has me confused though.

Spam,
Ya, I was doing strong lifts (not SS). I did it for a long time but had no cage so substituted hack squats. I'm doing a "program" with a friend that is designed to improve bench. But whatever I miss out on lifting with him, I tend to do on my own on the same day. So it's kinda like a SL program with a bunch of other stuff tossed on top.

losing weight will definitely help your percentage of BW... assuming you can maintain your current maxes.

If you are serious about lifting and stick to it, IMHO you could easily be repping 300 on bench, 400 on squats, and 400+ deads.

I would aim for a 400 bench, 500 squat, and 550 dead. I had a goal in mind when I started lifting some bigger weights. It took about a year to get there, and I kind of felt like now what??? I lost motivation for a while.... now I set my goals higher

 

[IHateMyJob2004]

I started about 15 months ago at 230-235 pounds. I've come a long way. During my weight loss (half a pound a week on average) I have gained strength (bench from 185 maybe to 215) and learned to run 3+ miles (did 3.5 miles last night).

I think I can keep making gains in strength and drop the pounds.

Once I hit my goals I will probably adjust. I'm 36 now so I have to be rational about my goals though.

 

[pauldun170]

Whatever your goals are I think your numbers are fine for your age.
If you are training to be monster then you have a long way to go. If you are just trying to be in shape your numbers are ok. You just need to work on your squats.

Squats and deadlifts are probably the best time spent in the gym.

 

[Zivic]

I started about 15 months ago at 230-235 pounds. I've come a long way. During my weight loss (half a pound a week on average) I have gained strength (bench from 185 maybe to 215) and learned to run 3+ miles (did 3.5 miles last night).

I think I can keep making gains in strength and drop the pounds.

Once I hit my goals I will probably adjust. I'm 36 now so I have to be rational about my goals though.

You have plenty of good lifting years ahead of you. a trainer friend at my gym is in his fifties and lifting heavy... I expect to be lifting into my 50's.

 

[IHateMyJob2004]

I fgigure strength gains (good ones) can keep coming till I am 45. But I wouldn't doubt it if I was benching 300+ at age 60.

 

[purbeast0]

I fgigure strength gains (good ones) can keep coming till I am 45. But I wouldn't doubt it if I was benching 300+ at age 60.

i work out with a guy who is 43 and he benches 315lbs 3-4 reps.

last winter he was 225lbs (about 5'7 probably) and was maxing at 365 and repping 315 6-8 times i believe. he's down to around 190'ish right now so he hasn't lost too much strength but lost a lot of weight.

so yea you can definitely lift pretty heavy into your later years.

 

[KIAman]

Your stats are so close to mine.

I'm 34, ~200 lbs
Squat: 285 3x5
Bench: 190 3x5
Dead: 315 1x5

My weakest lift remains my overhead press, which is stuck at 135lbs.

 

[RbSX]

That squat is fucking weak bro, if you're benching 215 and deadlifting 300, but can only squat 234.. you're clearly focusing on upper body/back and not enough on your legs or have some sort of genetic predisposition.

 

[Sid59]

5'5 147 lbs - last week 5x5 i did was at 235. Maybe it's time to superset leg press and aux leg work.

 

[Deeko]

5'5 147 lbs - last week 5x5 i did was at 235. Maybe it's time to superset leg press and aux leg work.

5'7" 147.8 lbs - two weeks ago I did 315x5 and 365x1, maybe you need to get to work.

This isn't a competition. Yea, his squat is disproportional to his other lifts, but what YOU can lift has nothing to do with it.

 

[mchammer187]

My estimated 1RM squat is 350ish and DL is 420ish so your numbers are off but you are not too far off ratio wise
Bench is about 230.

are you sure you are doing a low bar squat

see

 

[IHateMyJob2004]

Your stats are so close to mine.

I'm 34, ~200 lbs
Squat: 285 3x5
Bench: 190 3x5
Dead: 315 1x5

My weakest lift remains my overhead press, which is stuck at 135lbs.

Ya, very close. For a laugh, last night I did 185x3x5 on the bench so tommorrow or Saturday i am going after 190x3x5.


I forget where I am with OHP. 125 I think.