Good lifts for the average guy

[Adone]

Disclaimer: If you think this thread is useless or you are just uninterested, stay out of it and don't flame, please.

I'd like to know what you think are good weights to lift (good as in better than average) in the following exercises, for a regular 20-yr-old guy (regular as in non-bodybuilder, with an average frame, say 5'10 and 155lbs):


Barbell Standing Military Press:
Barbell Flat Bench Press:
Barbell Squats:
Barbell Deadlift:
Barbell Curl:
Barbell Bent-Over Rows:

 

[Adone]

bump

 

[djbr]

http://www.sosuave.net/forum/showthread.php?t=98203

too effective for a simple routine.

now get to work! start tomorrow.

 

[[S]alvatore]

Are you asking for an opinion on the lifts you posted?

Barbell Standing Military Press: Yes
Barbell Flat Bench Press: Yes
Barbell Squats: YES
Barbell Deadlift: YES
Barbell Curl: Get rid off
Barbell Bent-Over Rows: Yes

Add in some parellel bar dips and wide grip chins. With any routine you don't really want to skip out on any of the above exercises (only exception being BB Curls). I think you should only include isolation exercises in a routine when you have been training for a couple of years and have built a solid base and/or if any parts are lagging.

 

[Adone]

I didn't make myself clear enough, what I meant was "what are good weights to lift in such movements?" for a 155 lbs 5'10 20-yr-old guy?

 

[Brian20o2]

I didn't make myself clear enough, what I meant was "what are good weights to lift in such movements?" for a 155 lbs 5'10 20-yr-old guy?

As in: How much should you be able to lift?

 

[Skilla_Staz]

Don't worry about what other people are lifting. You get too caught up in the numbers, and lose focus on form, and whether YOUR weights are increasing each week, and that's when you begin to screw yourself over.

I weigh 152lbs, 5'10, 17 and here are my best numbers...

Barbell Standing Military Press: 70lbsx10reps
Barbell Flat Bench Press: 185x1
Barbell Squats: 340x3
Barbell Deadlift: 363x3
Barbell Curl: Not sure.
Barbell Bent-Over Rows: Not sure.

 

[MrS]

That 70lbs looks out of place, Skilla!

Also, I have a friend who is 128lbs, he can bench 215lbs, so I don't think you can look for an "average". Do it around bodyweight. Squat/deadlift as much, bp/mp about 60-70%, something like that?

 

[Adone]

Don't worry about what other people are lifting. You get too caught up in the numbers, and lose focus on form, and whether YOUR weights are increasing each week, and that's when you begin to screw yourself over.

I weigh 152lbs, 5'10, 17 and here are my best numbers...

Barbell Standing Military Press: 70lbsx10reps
Barbell Flat Bench Press: 185x1
Barbell Squats: 340x3
Barbell Deadlift: 363x3
Barbell Curl: Not sure.
Barbell Bent-Over Rows: Not sure.

It's not to make comparisons, I just want to know what is average. I'm not comparing myself to others, it's just out of curiosity.

You got huge squats and deads (mine don't even get to half of it), but your military press looks pretty bad, man... Even a weakling like me can almost double that

 

[[S]alvatore]

Don't worry about what other people are lifting. You get too caught up in the numbers, and lose focus on form, and whether YOUR weights are increasing each week, and that's when you begin to screw yourself over.

Listen to your friend here. Some Asian b!tch in the Commonwealth games can clean 100kg's I think it was, and she was only about 5'6" and 120lbs maybe. That's more than half the cvnts I know that go to gym can lift, so yes don't worry about what you're pushing.

 

[Warboss Alex]

there's no such thing as average - unless you're a mathematician.

Adone, you say you're not trying to compare yourself to other guys, I'm calling bollox, of course you are. Otherwise what's the point of knowing an average? So you can say that you're below average and need to catch up, or you're above average so you can feel good about yourself?

Look at it this way - the average lift for Adone is what he lifted last workout. If he lifts under that, he's blow average, if he lifts at that, he's around average, if he lifts more than that, he's higher than average.

now please let this thread die a peaceful death.

 

[Skilla_Staz]

Well that 70 is my standing shoulder press. Might as well be a military press. I boosted that number to 85x10 today. My chest/arms/shoulders lag way behind in terms of strength compared to my legs/back. Those 10 rep deals are killing me though. I'm so used to busting out sets of 4-6, but new school, new football coach. Right now we're on sets of 10. Supposedly we're going to start adding weight and dropping the reps for more strength gains as we progress.

Also, if you aren't asking about the numbers, to COMPARE, then what is the significance of this thread? Seems like you want to know the numbers so you can either beat yourself up over them, or get an ego boost. Just get your ass in the weight room and put up numbers. As long as you're making steady gains in both mass and strength, then you're fine.

 

[Warboss Alex]

Right now we're on sets of 10. Supposedly we're going to start adding weight and dropping the reps for more strength gains as we progress.

shoulders respond well to that rep range (8-12) in my experience.

 

[Skilla_Staz]

Well, let's hope so. I just want my squats, RDLs, Deadlifts and Bench/Incline bench reps to drop into the 4-6 range. I feel the best when I'm down there, most strength gains.

 

[Warboss Alex]

Well, let's hope so. I just want my squats, RDLs, Deadlifts and Bench/Incline bench reps to drop into the 4-6 range. I feel the best when I'm down there, most strength gains.

why are you waiting to drop into that range? put some more weight on the bar and go for 5 reps!

 

[Skilla_Staz]

It's a football workout. You have to follow the routine or get an earful from the coach. It's one of those deals. If you can't bust out a full 10 reps, then he chews you out for not following the routine and working on your form. It's quick, and intense. Very organized too, considering how many people are in that weight room at 6AM every morning.

 

[reyalp]

I found this, it may be helpful:
http://www.bodybuilding.com/fun/weis1.htm