RightWingConspirator said:
My 1RM for squat is 275
My 1RM for bench is 275
My 1RM for deadlift is, I'm not sure, but I do sets of five of 350 for about four sets
I'm 50. 6'1 185lbs.
Feeling decent about myself these days.
Fully acknowledge the weakness in my legs. A squat of 275 is not impressive at all, but I do not have big legs.
Strength Goals: Intermediate- Bench press: body weight x 1.2
- Chin-ups or pull-ups: body weight x 1.2 or 8 reps with body weight.
- Squat: body weight x 1.6
- Deadlift: body weight x 2
Strength Goals: Advanced Under the exact same conditions as the previous example, 3 out of 4 of the following goals should be reached within five years, along with all of the strength goals listed under "intermediate":
- Bench press: body weight x 1.5
- Chin-ups or pull-ups: body weight x 1.5 or 15 reps with body weight.
- Squat: body weight x 2
- Deadlift: body weight x 2.5
Strength Goals: Highly Advanced Under the exact same conditions, all of the following goals should be reached within ten years. Alternatively, 3 out of 4 should be reached, and one should be "Elite":
- Bench press: body weight x 1.5, or x 1.8 (elite)
- Chin-ups or pull-ups: body weight x 1.5 or 15 reps with body weight, or x 1.8 / 20 reps (elite)
- Squat: body weight x 2, or x 2.4 (elite)
- Deadlift: body weight x 2.5, or x 3 (elite)
"Elite" denotes one lift that is often ahead of the others. For example, people who are natural pullers (long arms) may very well hit a 3 x body weight deadlift before a 1.5 x body weight bench, and vice versa for the presser (short arms, stocky and barrel-chested) benching 1.8 x body weight but not being able to pull 2.5 x body weight in the deadlift.
The highly advanced strength goals falls in line with what could be considered the pinnacle of physique and strength development
for most average and natural trainers. At this point, progress is very slow.