strength

[warren]

hey guys i train for strength once per week, it consists of squats, deadlifts, bench and shoulder press, i always think im weak thouh and was wondering what good aims for strength ie bench own body weight, double bodyweight for squat etc etc etc

im 5'10.5''
70.4kg ( 155lbs )

and my lifts are ( for 5x5 )

bench - 65kg
deadlifts - 100kg
squat - 90kg
shoulder press - 35kg


are these lifts poor?? no need to lie to me lol honest truth so i can work on weak points. also like i mentioned what are good aims?
thanks

[Gorilla]

sounds alright, although I am 5ft 6, 66kg and bench about the same as you.

Depends on how long you have been following this routine - what should happen is as you train these sets over time, the weights become less of a struggle and more easy. When that happens then you know it's time to either increase the sets/reps or the weight - depends on what you aim to get out of it.

All the best.

[Wiegieboard]

Everyone lifts different dude.

Stick to your lifting and remember that the most important thing is progress, not so much the weight on the bar.

What I tended to do when training for strength was train with a partner for safety and do this.

3 sets of 6 for four weeks.
3 sets of 4 for four weeks
4 sets of doubles for four weeks. After that I'd find my single and repeat.

Many people would say that this is too little but a tended to just let my progress chart do the talking.
I'd do Monday : Squats
Sometimes did a Wednesday:Back and Shoulders (benching is gay)
Friday: Deadlifts (reason that it's on Friday is to allow me a weekend to recover properly.

That was pretty much it for me when I was serious about getting stronger.

[Malcontent]

They're nothing special, but they're far from poor.

Do you have a proper structured training regime, where you take note of your lifts and try to improve them each week?

How long have you been lifting?

Is your lifting part of an overall training regime based on fighting, or are you a recreational lifter?

If you want to improve your lifts, I'd go for two weights sessions a week and try to up your lifts by at least two kilos a week.

[kungfukris]

depends on how long you have been lifting for.
im 68kg and 5'6"and i have been lifting on and off for years. my lifts are a fair bit more but nothing record breaking. iv recently reached 140kg squat for one and do 5x120kg, wich i was quite pleased with.
i think aiming for 1.5 x bodyweight bench, 2 x bodyweight squat and 2.5 x deadlift is always a good goal to keep in mind.

[Ryom85]

As posted earlier, everyone lift differently. If its something you have a lot of focus on changing, use a strength program.

If you wanna raise your stats in the 3 big ones, the program I had the most success with is the Sheiko training program.

[Gary Davison]

corse it aint poor bud every1 starts sumwhere try doing 4 sets of 8 on the most u can lift making sure when u get to last two reps of set u need a spotter 2 give u tht lil bit umphhh and if by the end of it it gets two hard jus stop there and av a lil rest before next set best two finish a set with good form rather than forcing it out

[mitchjkd1000]

you need to train more than once a week if you want to see improvements anytime soon. i started about a year ago and my lifts werent to far from being the same as yours, i go 3 times a week and now bench 110kg and squat 150. train hard to improve mate.

[mitchjkd1000]

but your lifts are by no means poor.

[Atlasmma]

Forget how they look compared with everyone else, just try and improve your PB. If you can improve, then surely that's all that matters?

I reckon I do about the same, but I never ever train weights and I am a couple of inches lankier.

[DanCrase]

A friend of mine gave me this advice

Aim for

Bench: 1.5 x bodyweight
Squat: 2 x bodyweight
Deadlift: 2.5 x bodyweight
Overhead (shoulder) Press: bodyweight

I got them all down except my squat is lagging a bit

[Jamie Taylor]

3 sets of 6 for four weeks.
3 sets of 4 for four weeks
4 sets of doubles for four weeks. After that I'd find my single and repeat.

Many people would say that this is too little but a tended to just let my progress chart do the talking.

Exactly mate, I keep my strength training very low volume and the numbers are going up all the time atm. I find the lower reps 4 x 3 etc...tend to cause the least amount of doms for me. I'm guessing it's the same for everyone as it's stressing the nervous system to a greater degree than the muscles so this allows me to train anything the next day without any discomfort and get the added bonus of gaining strength quicker. If I'm on in a cycle where I'm doing say sets of 5-8 I tend to be sore as hell the next day and can smetimes get in the way of other training.

[MikeyL]

Maybe try Wendlers 5/3/1?

great for strength only stuff

[Jamie Taylor]

Maybe try Wendlers 5/3/1?

great for strength only stuff

Is it ? I'm assuming you tried it and it worked great for you. Can you explain why its better than other methods ?

[MikeyL]

I havent tried it mate (as you well know, as you are being a cock).

Plenty of people have though and they rave about it.

I would happily try it though if I was after strength.

[Justin Devonshire]

I can also vouch for 5/3/1. Its a tried and tested method, and I've seen great results with many clients using it. Its so simple its hard not to progress and get stronger with it!


EDIT: Here's some more info on it, from Jim Wendler himself: http://www.tmuscle.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

[Wiegieboard]

5/3/1 Fair dos in my opinion.

I've never trained it but there's more than one way to skin a cat.

P.S. A week or two of de loading has worked VERY well for me in the past.

[hurricane]

tried 5 3 1 to an extent myself. Was quite pleased with the gains i got from it

[mcgovern]

hey guys i train for strength once per week, it consists of squats, deadlifts, bench and shoulder press, i always think im weak thouh and was wondering what good aims for strength ie bench own body weight, double bodyweight for squat etc etc etc

im 5'10.5''
70.4kg ( 155lbs )

and my lifts are ( for 5x5 )

bench - 65kg
deadlifts - 100kg
squat - 90kg
shoulder press - 35kg


are these lifts poor?? no need to lie to me lol honest truth so i can work on weak points. also like i mentioned what are good aims?
thanks

A important question is how old are you? if you are in your early teens I would say that is good.

If you are in your late twenties, then not so good


your shoulder press is that with dumbells/ barbell