The "Big 3" Lifts

TommyKnocker

Hi All

Looking for some feedback from some of the more experienced folk on here please.

My Stats

Sex: Male
Age: 46yrs old
Height: 5' 6"
Weight: 75.5kg

I am currently 2.5 months into the Strong Lifts (modified) program and my numbers for the so called "Big 3" for reps are as follows,

Bench Press: 70kg (this was really tough)
Dead Lift: 100kg (this is really tough. Have done a 1 x 110kg)
Squat: 80kg (hard but manageable. Reckon I could go 90kg for reps with a struggle)

I have seen some of the experienced folk on here mention that if you can squat "X", then you should be able to DL "Y" and Bench "Z" and was just wondering what my numbers should look like.

For completeness, my standing press is 50kg and my power cleans are currently 45kg-47.5kg


Best Regards,

M

discombobulate

Heres mine as a comparrison as i'm approximately the same length through stronglifts as you. Mine are:
Age: 25
Weight: 72kg
Height: 5'10

Bench 60kg - 5/5/4
Squat 67.5kg - 5/5/8
Deadlift 110kg - Did 2 sets of 4 at this and nearly murdered me. Was afraid to go for the fifth as my head seemed close to exploding.
Press 32kg - 5/5/5 -

Squats aren't really where they should be as I only recently got a rack.

Would be interested to know if there are set proportions that should be aimed for too.

BossArky

discombobulate wrote: »

Would be interested to know if there are set proportions that should be aimed for too.

Something like this.... (where bench = bodyweight)

bench: squat: deadlift = 1 : 1.333 : 1.666

Transform

B-Builder wrote: »

Hi All

Looking for some feedback from some of the more experienced folk on here please.

My Stats

Sex: Male
Age: 46yrs old
Height: 5' 6"
Weight: 75.5kg

I am currently 2.5 months into the Strong Lifts (modified) program and my number for the so called "Big 3" for reps are as follows,

Bench Press: 70kg (this was really tough)
Dead Lift: 100kg (this is really tough. Have done a 1 x 110kg)
Squat: 80kg (hard but manageable. Reckon I could go 90kg for reps with a struggle)

I have seen some of the experienced folk on here mention that if you can squat "X", then you should be able to DL "Y" and Bench "Z" and was just wondering what my numbers should look like.


Best Regards,

M

very respectable numbers just keep working them up and me thinks you could work harder on the deadlift and squat as due to your height you have a good frame for lifting really well on those exercises.

BrianD3

Here is one person's take on lifting standards. The table is for 1 rep maxes
http://www.ironsports.tv/hwgdami.htm

When I started lifting it took me many months before I could deadlift 100 kg, now I can deadlift 255 kg. So stick with it. It's not a race and everyone progresses at a different rate.

TommyKnocker

BossArky wrote: »

Something like this.... (where bench = bodyweight)

bench: squat: deadlift = 1 : 1.333 : 1.666

Hi BossArky

Cheers for that. So when I get my bench to bodyweight (75kg at present)

Then I should be aiming for

Bench : 75kg
Squat: 100kg
D/Lift: 125kg-130kg

Cool, Something to aim for.


Best Regards,

M

TommyKnocker

Transform wrote: »

very respectable numbers just keep working them up and me thinks you could work harder on the deadlift and squat as due to your height you have a good frame for lifting really well on those exercises.

Hi Transform

Cheers, thanks for the input.

My aim is to hopefully keep adding a little each gym visit, but I also think that I am currently getting near to the limits of my current strength on the Bench and DL and it's probably not too far away on the squat or standing press either.

I do have a set of fractional plates, so when I get to the point where I can no longer add 1.25 kg to each side of the bar I will start using the fractionals. Once I continue to fail I will deload a little and start building up again.

There is one small drawback however and that is I was born with a clubbed left foot. Thankfully this was mostly sorted out as a child. However I am left with very very little flexability in my left ankle (due I suppose to having a cast of my leg from knees to toes for long periods of my childhood). The result of this is that I need to put small plates under my heels to squat. With this method I can get well below parallel (butt to calves). Always a little weary though, walking back with the weight on my back, just in case I trip.

100kg Deadlift for reps is pretty hard to be honest. One major problem is grip strength. I am still using the overhand grip with both hands, so I find myself having to do a series of 5 single reps in quick succession for each set. I need to take a second or 2 to reset my grip between each lift. I tried on set with mixed grip last week and this did make a difference so I may try this for a bit.

I have also started doing farmers walks with 35kg DB's in each hand to hopefully help strengthen my grip, which are so much fun :eek: Not

Again, thanks for the input.


Best Regards,

M

TommyKnocker

BrianD3 wrote: »

Here is one person's take on lifting standards. The table is for 1 rep maxes
http://www.ironsports.tv/hwgdami.htm

When I started lifting it took me many months before I could deadlift 100 kg, now I can deadlift 255 kg. So stick with it. It's not a race and everyone progresses at a different rate.

Hi BrianD3

Cheers for that. Useful table to use as a guide.


Best Regards,

M

discombobulate

Just curious to know why you use a full overhand grip on deadlift instead of an over-under. I find my grip much better this way. Will it result in uneven growth if I always use this grip?

d'Oracle

discombobulate wrote: »

Just curious to know why you use a full overhand grip on deadlift instead of an over-under. I find my grip much better this way. Will it result in uneven growth if I always use this grip?

You could switch your over and under hands around from session to session.
That would probably eliminate any uneven growth, if it does actually exist.

TommyKnocker

discombobulate wrote: »

Just curious to know why you use a full overhand grip on deadlift instead of an over-under. I find my grip much better this way. Will it result in uneven growth if I always use this grip?

Hi There

My thinking was that

1. It would improve my grip strength and hopefully build my forearms evenly.
2. I favour my right hand under, left hand over. It does not feel as good (kind of awkward) when I switch the grip.

I also tried with straps, but i don't like the feeling these give, also it kind of feels like cheating. Plus the fact it' a pain in the but trying to get the sceond strap wrapped around the bar

Hopefully the Farmers Walks will help with grip strength.


Best Regards,

M

BrianD3

B-Builder wrote: »

Hi BrianD3

Cheers for that. Useful table to use as a guide.

Yeah, and the line

Use this a guide and help, not as a diabolical tool to beat yourself up over.

makes me smile whenever I read it

Re: your grip for the deadlift, the placement of the bar in your hands is critical for an overhand grip. Think of the bar resting in your fingers with your fingers acting as "hooks". You don't need to squeeze the sh1t out of the bar and in fact doing so may result in a weaker grip.

bigstar

B-Builder wrote: »

There is one small drawback however and that is I was born with a clubbed left foot. Thankfully this was mostly sorted out as a child. However I am left with very very little flexability in my left ankle (due I suppose to having a cast of my leg from knees to toes for long periods of my childhood). The result of this is that I need to put small plates under my heels to squat. With this method I can get well below parallel (butt to calves). Always a little weary though, walking back with the weight on my back, just in case I trip.

i dont think its a great idea putting plates under your heels, your whole foot should be supported especially if your lifting fairly heavy. you might want to look into getting some oly wieghtlifting shoes if your serious enough about lifting. they have a raised heel so it should help a little with you r flexibility. you could try a wider stance first see if that helps, i wouldnt be using plates though, seems like a really good way to get injured.

good numbers man they seem to be flying up. and try the mixed grip on the DL on your top set, itll make it a lot easier.

Transform

bigstar wrote: »

i dont think its a great idea putting plates under your heels, your whole foot should be supported especially if your lifting fairly heavy. you might want to look into getting some oly wieghtlifting shoes if your serious enough about lifting. they have a raised heel so it should help a little with you r flexibility. you could try a wider stance first see if that helps, i wouldnt be using plates though, seems like a really good way to get injured.

good numbers man they seem to be flying up. and try the mixed grip on the DL on your top set, itll make it a lot easier.

agreed

TommyKnocker

bigstar wrote: »

i dont think its a great idea putting plates under your heels, your whole foot should be supported especially if your lifting fairly heavy. you might want to look into getting some oly wieghtlifting shoes if your serious enough about lifting. they have a raised heel so it should help a little with you r flexibility. you could try a wider stance first see if that helps, i wouldnt be using plates though, seems like a really good way to get injured.

Hi Bigstar

Haven't heard you on the forum in a while.

Initally they used to have wooden "Wedges" about 3' long which were used for squatting and on which you could put you whole foot. These have however vanished over the last while, so I do pretty much the same thing only using 4 x 1.25kg plates. I have two on the ground as a base and then the other two at a angle. So my toes are probably on the ground but my sole and heel will be supported on the plates.

Buying shoes would be an idea if there were somewhere in Dublin that I knew of that sold them. Another hangover from my clubbed foot is that my left foot is 2-2.5 shoe sizes smaller than my right. So this necessitates buying two pairs of shoes (size 8 & size 10) and basically throwing one pair straight in the trash. I would be prepared to pay the expense, but it would most likely be too problematic to try and purchase these shoes online. I would need to be able to go somewhere and try them on properly before buying them.

With day to day dress shoes I usually just wear a extra pair of socks on my left foot to make up the difference, and can get away with buying and wearing the same size shoe.

good numbers man they seem to be flying up. and try the mixed grip on the DL on your top set, itll make it a lot easier.

Thanks. Doing ok, but as I mentioned lifts are starting be be a fair struggle now. Did the the mixed grip on one set last week. Right hand under, left hand over felt ok. However the other way around felt awkward. So I reverted back to overhand in case using the same mixed grip all the time caused any imbalances in my arms.


Best Regards,

M

rubadub

B-Builder wrote: »

Right hand under, left hand over felt ok. However the other way around felt awkward. So I reverted back to overhand in case using the same mixed grip all the time caused any imbalances in my arms.

I am the same, I am not sure if it would cause much imbalance, but I just prefer overhand, even if it means I get slightly less reps.

I would advise lots of chinups/pullups, including towel ones for grip. My grip is probably my best strength, its no longer an issue in deadlifts -and get chalk if you do not already use it, this makes a huge difference for many people. Get liquid chalk and use on the sly if the gym do not allow normal chalk.

BossArky

Just change the deadlift mixed grip every set.

Once you have completed your heaviest sets with mixed grip then do a couple of lighter ones with double overhand. I usually warm up to 100kg with double overhand and use mixed grip above this. Adjust accordingly.

Alternatively use the double overhand on things like stiff leg deads (which will probably be a bit lighter than normal deads) to build up grip strength. Lots of pull ups and chins will help your grip too.

Mellor

Looking at the numbers above, my own lifts seam to be out of sync.
Now, I know everyone is going to be out of portion, and there is no exact relation between each of the lifts. But, just to be safe;


Is there a chance that doing some of the lifts wrong (and maybe dangerously) could result in greater weights lifted.

Age:24
Height:5'9"/5'10"
Weight:77kg

Bench: 60kg 6/6/6
Military/Standing press: 40kg 8/6/5
Squat: 90kg 8/8/8

I'm worried that my squat is proportionaly higher than the rest, and I might be in danger of injury.
It's worth mentioning, i'm trying to lose weight, so I'm not too concerned with lift increasing just yet (they have increased over the last 3 months, +some extra muscle, which I didn't really want)

bigstar

Mellor wrote: »

Looking at the numbers above, my own lifts seam to be out of sync.
Now, I know everyone is going to be out of portion, and there is no exact relation between each of the lifts. But, just to be safe;


Is there a chance that doing some of the lifts wrong (and maybe dangerously) could result in greater weights lifted.

Age:24
Height:5'9"/5'10"
Weight:77kg

Bench: 60kg 6/6/6
Military/Standing press: 40kg 8/6/5
Squat: 90kg 8/8/8

I'm worried that my squat is proportionaly higher than the rest, and I might be in danger of injury.
It's worth mentioning, i'm trying to lose weight, so I'm not too concerned with lift increasing just yet (they have increased over the last 3 months, +some extra muscle, which I didn't really want)

are squatting deep enough.

i wouldnt say your numbers are that out of proportion. depending on your height, length of limbs etc you could just be better at squatting than benching. post a vid if you think you might be doing either wrong.

Hi Bigstar

Haven't heard you on the forum in a while.

yeah being injured makes me feel like couch potato and only good for advise on couches or potatoes.

Initally they used to have wooden "Wedges" about 3' long which were used for squatting and on which you could put you whole foot. These have however vanished over the last while, so I do pretty much the same thing only using 4 x 1.25kg plates. I have two on the ground as a base and then the other two at a angle. So my toes are probably on the ground but my sole and heel will be supported on the plates.

yeah i remember those wooden things. i wouldnt be putting anything under my foot tbh, if you lose a squat you could be asking for trouble, plates are worse again. if you widen your stance you should be able to keep your shins a lot more vertical.

Buying shoes would be an idea if there were somewhere in Dublin that I knew of that sold them. Another hangover from my clubbed foot is that my left foot is 2-2.5 shoe sizes smaller than my right. So this necessitates buying two pairs of shoes (size 8 & size 10) and basically throwing one pair straight in the trash. I would be prepared to pay the expense, but it would most likely be too problematic to try and purchase these shoes online. I would need to be able to go somewhere and try them on properly before buying them.

i dont think you can get them here so maybe if you email the shop they might be able to help you out. theyre expensive enough, i started doing oly lifing classes in college but im a little reluctant to buy one pair never mind two :eek:.

Thanks. Doing ok, but as I mentioned lifts are starting be be a fair struggle now. Did the the mixed grip on one set last week. Right hand under, left hand over felt ok. However the other way around felt awkward. So I reverted back to overhand in case using the same mixed grip all the time caused any imbalances in my arms.

ive never heard of imbalances from deads, a lot of people would lift using a mixed grip and forearm imbalances dont seem to come up. from my understanding your forearms dont take more or less work with a grip change, it just stops the bar rolling off your fingers. you underhand bicep can tear because its supinated and under more tension but i think its rare enough, and if you strngthen your bi's then that should lessen the risk again.

magotch07

hi guysjust seen the thread now its a good read, ive been doing stonglifts about 5 weeks now, i would have had a good base before though, im doing 5*5 so its pretty tough Age:24Height:6'0Weight:105kgBench: starting at 100kg 5/5/5 then last 2 sets at 110kg Military/Standing press: 67.5kg 5/5/5/5/5Squat: 140.0kg 5/5/5 then last 2 sets at 147.5 kg DL : 145 KG 5/5/5/5/5

new_guy

Lifts in KG

BENCH: 110x8
SQUAT: 160x8
DL: 180x1 (pushin to make 200 by xmas)

5"9
170 lbs
10%bf

discombobulate

This is starting to turn into a big mickey contest and i'm losing

Tis some pretty impressive lifting there new_guy

Hanley

discombobulate wrote: »

This is starting to turn into a big mickey contest and i'm losing

Tis some pretty impressive lifting there new_guy

It's certainly a high squat!

Sangre

170lbs on a 5'9' frame with a 2xBW squat is indeed impressive!

Mellor

bigstar wrote: »

are squatting deep enough.

i wouldnt say your numbers are that out of proportion. depending on your height, length of limbs etc you could just be better at squatting than benching. post a vid if you think you might be doing either wrong.

May not be squatting deep enough. I go as low as is "comfortable" (ie no strained tight feeling).
I've seen pics for how low you should go, but I'd really need a side mirror to check.

As for limps, i'm short enough, and arms and legs aren't exactly long. Maybe i'm a squatter.

magotch07

new_guy wrote: »

Lifts in KG

BENCH: 110x8
SQUAT: 160x8
DL: 180x1 (pushin to make 200 by xmas)

5"9
170 lbs
10%bf

some great liftin there new guy...ru doing stronglift long

john_cappa

new_guy wrote: »

Lifts in KG

BENCH: 110x8
SQUAT: 160x8
DL: 180x1 (pushin to make 200 by xmas)

5"9
170 lbs
10%bf

Any reason why your dead lift is so low in comparison to your other lifts? very very much out of proportion

john_cappa

Sangre wrote: »

170lbs on a 5'9' frame with a 2xBW squat is indeed impressive!

and by 8 reps is almost unbelievable.

Not that i dont believe you as you have little reason to lie on an internet forum but I would like to see a vid if you have one

magotch07

john_cappa wrote: »

and by 8 reps is almost unbelievable.

Not that i dont believe you as you have little reason to lie on an internet forum but I would like to see a vid if you have one

oh controversial :)

FTA69

Currently I'm lifting now for about a year, with a two month gap due to an injured trap muscle.

Age: 22
Height: 5ft 9in
Weight: 78.5kg

Bench - 72.5kg 6/6/6
Squat - 90kg 6/6/6
Deadlift - 80kg 5/5 (I'm taking it handy on the deadlift as I only started it recently, I do it once a week increasing by 2.5kg at a time. I'm trying to get the form down pat.)
Dumbbell press - 40kg

I was out of the gym there for the last two weeks and started back on Monday, worst case of DOMS I ever had in my life, I'll have to hold off til tomorrow before I go back.

kumate_champ07

try some liquid chalk for grip, or a chalk ball which you can get in camping shops.

I stayed with a double overhand up to 180kg by3, you might wanna keep with a normal grip for a bit longer if the chalk helps

brianthebard

john_cappa wrote: »

Any reason why your dead lift is so low in comparison to your other lifts? very very much out of proportion

Hanley

Hanley wrote: »

It's certainly a high squat!

Sangre wrote: »

170lbs on a 5'9' frame with a 2xBW squat is indeed impressive!

I guess I was being too subtle?

cardio,shoot me

Hanley wrote: »

I guess I was being too subtle?

choice of wording was good, just needed some more question marks and or cat pictures imo.

Gumbo

just to throw in some more numbers
i searched on here in relation to trying to throw together a program and got great advice from alot of people.

im basically soing SS with a few other exercises afterwards.

im doing SS / program properly in about early April and my last session was 17th September!!!!!!!!!!! but im going back tomorrow (dont ask! holidays and work arrangements and football training getting all mixed up)

but at my last session in Sept (6 months in)

Squat 75kg x 5 x 4 x 3
Bench 50kg x 5 x 3 x 3
Deadlift 112.5kg x 3 x 2

28 years old
about 5 foot 8 inch height
approx 77-80kg weight

WHIP IT!

BossArky wrote: »

Something like this.... (where bench = bodyweight)

bench: squat: deadlift = 1 : 1.333 : 1.666

Have alway wondered this and - with some rough (ordinary level!) maths done in my head - I reckon I'm fairly "in proportion" so happy days!

Thanks BA

discombobulate

I dunno. I reckon proportions are out the window at the beginning. I'm all over the place proportionwise. I'm squatting 12.5kg only more than I bench. Deadlift more than some try after a few months and press **** all too.

Fun and games until someone breaks their spine.

Which is the reason I havn't squat since Monday. Don't throw 10kg more than you've ever tried to squat to be a hero. Note to self....................

kumate_champ07

discombobulate wrote: »

I dunno. I reckon proportions are out the window at the beginning. I'm all over the place proportionwise. I'm squatting 12.5kg only more than I bench. Deadlift more than some try after a few months and press **** all too.

Fun and games until someone breaks their spine.

Which is the reason I havn't squat since Monday. Don't throw 10kg more than you've ever tried to squat to be a hero. Note to self....................

adding 10kg shouldnt be a problem even if you cant lift it, if youre hurting your spine your form needs to be looked at more closely. when you first start squatting you should be able to add at least 5kg a week for a month, possibly more

never be afraid to add more weight

discombobulate

I know yeah. I got a bit excited and let the head drop was the problem. Weight was fine.

Lesson learned though!