1/2/3/4 is a terrible metric discuss

>>41541179
i agree. ohp should be more than 1 plate.

>>41541179
It is a cromulent goal for beginners.

>>41541179
Kek I'm far right in the pic at 180lbs, am I gonna make it

>>41541199
Not if you have to ask.

>>41541206
:(

>>41541199

You'll make it to snap city.

>>41541179

Thank you for this. Im currently at 1/1.6/2.25/2.25. Dl is admittedly my weakest lift but I was beginning to think I was crazy to think 4pl8 dl was proportional to the others in 1/2/3/4

>>41541245

*Not proportional

It's just 10kg less in bench and ohp than your "balanced" intermediate.

>>41541179
because symmetric strength, an equally unbalanced and shitty standard, says so??

in reality, leverages etc determine how your lifts compare to each other and they vary hugely from person to person

What website?

>>41541179
lmao no, a 1.5 pl8 OHP is far superior to 4pl8 deadlift if you actually trained both evenly. The strength standards on this site highly underestimate what can be done in the lower body. 1/2/3/4 is a rough and legit standard and actually really proportional if you are from a powerlifting background.

>>41541245
you are push pressing (only 1.6 plate bench) and have a shitty lower body

>>41541267
>in reality, leverages etc determine how your lifts compare to each other and they vary hugely from person to person
No shit? Obviously it's about averages, not about a single person.

>>41541179
Are we talking 1rm?

>>41541308
yes

>>41541289
what Im saying is, op is trying to say 1/2/3/4 is inaccurate and sights symmetric strength as evidence. but symmetric strength is just as arbitrary as 1/2/3/4

also their strength standards are very low. it says Im proficient and should have around 2+ years training, when Ive been training less than a year. and Im certainly not genetically gifted. if anything Id say my progress was below average

>>41541308
of course

if that press and bench on the right would be for 5+ reps it'd easily be late advanced, not so much about the other two.

1/2/3/4 are proportional intermediate goals for a powerlifter.

>>41541325
they aren't really low. Are you a manlet with good leverages? Might explain it. If you are proficient on their page you have a high chance of being the strongest guy in a regular gym unless you go to a powerlifting/oly gym

>>41541325
>sights
oh come on
>symmetric strength is just as arbitrary as 1/2/3/4
No it's not. It's based on number crunching of loads of data.
What's 1/2/3/4 based on? "Let's pick some round numbers, round numbers are nice :) " ?
>also their strength standards are very low. it says Im proficient and should have around 2+ years training, when Ive been training less than a year. and Im certainly not genetically gifted. if anything Id say my progress was below average
Notice how it doesn't say anything about routine or nutrition; I'd bet you've consistently done SS/SL and then consistently done an intermediate program while eating enough, right?
Well, the average normie (because that's who symmetric strength is comparing you to) doesn't do any of that, he just goes to the gym and fucks around, with a vague concept of progressive overload, and takes a couple protein shakes a day.

>>41541179
0.5-2.0/1.5-3.0/2-3.5/2.5-4xBW is a good measure for any person and those numbers can range to women and men, from beginner to late intermediate.

>>41541365
2x bodyweight OHP? There's not a single person on this earth that can do this

>>41541365
>0.5 x BW OHP
>1.5 x BW bench
>2 x BW squat
>2.5 x BW diddly
> beginner
You're full of shit

>>41541365
>tfw 0.85xBW bench

>>41541376
thinking about it, om-yun chol probably can but he can also jerk 3x bodyweight above his head

>>41541377
beginners I see usually OHP 20-25 kg (so almost only bar), bench 50-60 kg, squat 50-60 kg and deadlift 50-60 kg (granted they aren't pushing on the latter two)

>>41541401
and if they pushed enough, I think 20-25/50-60/70-80/90-100 is fitting for the average beginner male that plays soccer or whatever shit on the side

>>41541401
>>41541412
That's still really fucking far from what >>41541365 said.

>>41541344
>>41541364
Im bad at spelling REEEEEEE

Im 5'9 and have okay squat leverages. I have shit leverages for bench and DL tho. also my programming/diet were completely retarded for the first few months of training

maybe my perspective is skewed. Ive never trained in a normie gym and only ever compared myself to people in /plg/, but I think the requirements for each category should be increased by 10-20 points

>>41541418
yeah i wasn't disagreeing with you, his standards are quite unrealistic (2x bodyweight OHP, fucking lmao)

What way is it?

1 = ohp
2 = bp
3 = SQUATZ
4 = dl

?

>>41541531
no it's 180 kg OHP (15 kg more than world class klokov), 140 kg bench, 100 kg squat and 60 kg deadlift obviously

>>41541550
https://www.youtube.com/watch?v=TzV4EZb2NMs

just found a video of an intermediate lifter doing it, without full ROM though but atleast he's trying

there is also a webm of him passing out from a 60 kg elite deadlift

>>41541562
kek

>>41541531
Yes, and 1RM for that can't really be seen as intermediate? (If you're not a manlet, say under 1.70 70kg, then it's impressive)

At the very least, for it to be a reasonable standard, you should have some running standard to complement. Say you can run 10km under 40min at the same time as you can lift 1-2-3-4, then you're reasonably well trained for an amateur.
How hard is it to bulk yourself up to 110kg and automatically lift 100kg from the bench? very easy, not impressive.

>>41541580
https://www.youtube.com/watch?v=fhzaUCx-amQ&t=2m18s
here it is

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>>41541179
How much do you weigh?

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>>41541334
>>41541322
>1/2/3/4
>1RM
That's not how it works kiddo
1/2/3/4 is for reps. You have to do 5 or more.

>>41541562
What is an acceptable starting point for the ohp?
Surely that is too high?
I started with the bar touching the chest before, but now I have it just under the chin. Still, the sticking point is very clearly in the beginning of the lift...

>>41541179
>male
>80 kg/175 lbs

Pick 1.

>>41541619
under chin is ok, as long as it's about aligned with your shoulder start
>>41541688
spotted the american

>>41541179
nobody cares.

>>41541703
Then you should see [sic] an optometrist, because I'm European mainland masterrace (as evidenced by my superior stature)

>>41541597
Ohp seems intimidating to me because i've just started lifting and I find it... Not hard, but the one where i can feel my arms struggling on the last 2 sets.

Like I'm only up to 25kg ohp so the thought of 60 is intimidating right now.

>>41541842
Same for me, I started everything with just the bar so everything was easy as fuck except OHP where I was already struggling from the start. But then I looked at my lifts in percentage of 1/2/3/4 and realised I'm about the same level in all, except squats where I'm below the others.

>>41541179
im 90kg/130kg/???/180kg

>>41541194
underrated vocabulary

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>>41541979
>???

>>41541179
It's stupid regardless as people progress at different rates dependent on morphology. This "strength standards" nonsense is also more or less completely arbitrary.

>>41541179
no shit
Intermediate goal for an 80 kg man: ~60kg/~90kg/120kg/140kg (1RM)

Definition of intermediate:
>The lifter has been consistently training, likely for at least a year.

>>41541194
>cromulent
had to look it up, have a (You) my fellow gentleman

>>41541979
>90 kg OHP
>180 kg diddies
>...
>doesn't know squats
bullshits, post pic or better yet video.

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>>41543044
problem is, it's not based on an actual strength standard. It's just a mnemonic meme.

>>41541179

It's just a basic estimate of how your lifts should stack up, it's not some hard and fast rule. /fit/ is just full of autists that have to have everything structured so roughly 1/2/3/4 became EXACTLY 1/2/3/4

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SymmetricStrenght is fucking shit

>Been lifting for real for 2 weeks ( i was cutting before for like 3 months so my strenght was quite shit(still is))
>some of my lifts are somehow intermediate

Great either everyone on this planet is weak as fuck or the numbers are off

>>41543114
post pic or better yet video of these suddenly intermediate lifts

>>41543106
>roughly 1/2/3/4
man, there's a difference between
~60kg/~90kg/~120kg/~140kg (1RM)
vs
60kg/100kg/140kg/180kg

it's a quite cromulent difference

>>41543099
No, the so called "strength standards" are also not at all particularly coherent, it again depends on morphology (just look at powerlifters) and does not scale in a relationship like that.

>>41543114
I agree. as I said here >>41541419 I think the requirements for each category should be increased by 20 points

>>41543126
I don't take videos of myself but the numbers are for sure fucking off.

Like pendley rows one rep max for my weight for intermediate is 60kg what the fuck. Reminder intermediate is someone lifting for strenght for one year

>>41543163
>No, the so called "strength standards" are also not at all particularly coherent
they are based on http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html according to https://symmetricstrength.com/about#references so
>The performance standards are adult standards (>18 years old) for a single maximal repetition (1RM) based on competitive weightlifter and powerlifting classification systems in use from the 1950's to present.

they are actual standards; sure they gathered from a definite pool but they are a standard nonetheless and it's actually helpful to keep in check your progression (or your lack of training addressing some muscles)

>>41543170
do you actually weight 60kg? Are you male?

>>41543259
I weight 65 m8 i am a 174 cm manlet what did ya expect

>>41541245
>
you only think it's disproportional because you're letting the weight intimidate you

>>41543344
Or because he doesn't want to snap in half

>>41543292
you should weight at least 10 kg more
are an elite MMA fighter? the standards are tailored on weightlifters and you're asked to only enter your weight; weightlifters your height weight at least 77 kg (at 5% bf)
your intermediate pendley row would still be along the lines depicted here >>41543099

>>41543375
>are an elite
*are you an elite

>>41543170
>Reminder intermediate is someone lifting for strenght for one year
see >>41541364
>I'd bet you've consistently done SS/SL and then consistently done an intermediate program while eating enough, right?
Well, the average normie (because that's who symmetric strength is comparing you to) doesn't do any of that, he just goes to the gym and fucks around, with a vague concept of progressive overload, and takes a couple protein shakes a day.

>>41543405
>the average normie (because that's who symmetric strength is comparing you to)
no, https://symmetricstrength.com/about#references

>>41543423
Neat, so you're saying 90% of /fit/ autists who did SS for 6 months and got into high intermediate territory are genetic freaks?
90% of them?

>>41543562
>people e-stat on an anonymous imageboard and flaunt their shit-form/cheating lifts

colour me surprised

>>41543423
>>41543259
>Ratios for the squat, bench press, and deadlift were found by taking the world record lifts for each powerlifting weight class, finding the squat/deadlift and bench/deadlift ratios for each, and finding the median ratio for both
And that's why they're fucked up, actual powerlifters tend to have massive disparities between their lifts. The guy with the biggest bench is NEVER the guy with the biggest deadlift, generally not the biggest squat either and so on.

It becomes unrealistic because it does not account for individual morphology (of which there are a few general types) or anything like that. Note of course that the morphology does not have any effect on muscularity, as for example a poor bench presser would in fact need to compensate for his natural disadvantage by increasing muscle mass, unlike the talented bencher.

>>41543674
man, you're cherry-picking, they consider both powerlifting classes and weightlifting classes for different rankings.
Then again, sure, there's individual morphology etc etc and those are all trained weightlifters officially ranked etc etc; the "talented" vs. naturally poor bencher is a red herring any way. It's lifting things up and down with proper technique, mot rocket science; muscles will "learn" to better react to a stimulus the more you train. Also a digression on mass is moot.

>>41541179
Of course it is.
It just appeals to autists on the internet because it's tidy and easy to remember.
I would like some retard to explain the linear correlation that exist in those 4 exercises, that makes them follow this function

So wait 1/2/3/4 is 1RM???

I thought it was for sets of 5. Lol jesus fucking christ I'm so much stronger than i thought!!!!

>>41543950
I actually compete in powerlifting lad.

I can tell you that the fact is, that ever lifter even at the world stage, has 1-2 "big lifts" and that is it, this is based on morphology. The notion of a "proportionate" lifter is a complete fiction. This is why some people reach "intermediate" quickly in one or two lifts, as these are their natural advantages, while the other does not.

And yes, of course technique matters, but the fact is that EVERYONE has to practice technique, and therefore the naturally advantaged person will be stronger. In fact, someone with poor morphology for a given lift may in fact not even be able to complete the lift with optimal form.

>>41543981
sure buddy, post pic or better yet video.

>>41544000
>I compete
mind posting pic or better yet video?

>>41544003
Why? Its really not that impressive?

5 reps of OHP at 60kg?
5 reps of Bench at 100kg?
5 reps of Squat at 140kg?
5 reps of Deadlift at 180kg?

Is this really considered strong on this board? I'm honestly and genuinely flabbergasted.

I'm honest to god not trolling but these lifts are barely intermediate at my gym.

>>41541268
symmetricstrength

>>41544038
they are good goals for an intermediate lifter at 1RM.

>>41544057
But 1RM aren't a good idea for intermediate lifters. They enforce the wrong mindset. Which is exactly why 1/2/3/4 should be standardized as a 5RM goal.

>>41544030
Yes, I do mind.

It's irrelevant whether you believe my credentials or not, considering the fact that powerlifting is not exactly something difficult to achieve. However, it does mean I've been to a good amount of meets and both know and train with other lifters that compete which all but confirms this trend.

>>41544000
you're free to have your favoured lifts etc etc and morphology and individual specificities etc etc
then again, it's a tool to compare where you perform better, or what's your "specialty" if you aren't looking for proportions but just for some records

>>41544038
>doesn't post pic nor vid
angsty teen spreading bs confirmed.

>>41544093
>just for some records
That's what goodlift.info is for

And either way, my point is that there is no such thing as a proportional lifter, the rate of progress for each individual lift will vary according to morphology.

>>41544069
>I do mind
what a surprise

72kg.
Can deadlift 120kg
Can only squat like 80kg

Why does my squat progress so much slower, and why is it so low to start with? I was deadlifting 80kg after a couple of weeks of lifting (skinnyfat) but it's taken like 6 months to go from being shit at squatting to being shit at squatting.

>>41544467
do you use tools like wrist wraps, hooks, belts?
height?
are you confident your form is acceptable?

>>41544467
mouth fills 5xF
come back in three months

>>41544467
both are equally shit. youre a novice whose weak all over. you have no specific weaknesses because you have no strengths

>>41544117
he's probably lifting cocks in Arnoldville, where everyone lifts 4pl8s for reps at twelve

>>41541194
>cromulent
>fake big word invented in a cartoon

>>41544593
No wraps, belts or chalk, 186cm. My form is acceptable, but almost certainly not perfect. My right ITB is fucked and has been for over a year but it's never caused me pain while lifting, just while doing certain times or distances running. Also I do warm up and mobility at the start of each training session and stretching at the end of each., including foam rolling and stuff my physiotherapist instructed me to do.

>>41544636
No shit,but what I'm wondering is why my squat is so disproportionately turboshit as compared to my other shit lifts. I can OHP 53kg for 2 reps but I can only squat 80kg to parralel or just below once with good from and maybe twice more without making parallel? Disproportionate. And I train both lifts the same and once per week.

>>41544942
>186 cm
>72 kg
THANK YOU HUNGRY SKELETON

jesus fuck, eat ffs
that weight at that height is ok only for a marathoner

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This is after a year and 4 months of working out. While being on a cut and not doing ohp for 2-3 months. Excuse the shitty form. I couldn't get the bar closer to my face.

The reason I post this is because everyone is different. I cannot dl 4 plates. I don't train it mind you, but the deadlift in itself always felt compromising to me. Even my good looking form felt like shit. Upper is easy for me. Lower is hard.
And that is completely reversed for others. 1/2/3/4 is a good all around standard, but the whole push for a year to get there is pretty much a pipe dream for some. If you want to increase something, you need to train it, hard. At the very least you will become stronger than you were previously.

Also I am computer illiterate

>>41544942
>why my squat is so disproportionately turboshit

what Im telling you is that its not. youre a beginner I assume training for a few weeks/months. you arent strong enough and havent been training long enough to present any significant differences in lifts. everything is up in the air. a couple of weeks from now ohp could be your weakest lift. saying youre bad/good at somethiing at this level is the same as 5 year olds who show slight aptitude/weakness for a subject in school. it doesnt mean anything but parents blow it out of proportion

also, what kind of routine has you squat only once per week??? at your level, your recovery time would be every other day at most

>>41541419
>maybe my perspective is skewed. Ive never trained in a normie gym and only ever compared myself to people in /plg/, but I think the requirements for each category should be increased by 10-20 points
Your perspective is definitely skewed, by the exact reasons you just summed up.

>>41545004
is that a fucking wooden squat rack? Did you build it yourself?

>>41545060
Either /fit/ needs to be remind of just how weak most people who legitimately don't lift weights are (in b4 someone talks about construction workers) or else /fit/ is stuck on non-reality mode where they already know but pretend they don't because it's somehow entertaining.

If you stood in front of a total normalfag, say he works in a small office, plays baseball with his friends, and jogs 3 times per week and you deadlifted twice your bodyweight with good from he would think you were damn strong. Now this doesn't mean you're strong, but rather it illustrates how weak people are. So yes, his perception is skewed and I don't think they need to be increased by any points.

>>41545184
but if you look at the top categories on symmetric strength, theyre out of line too. the "world class" category is 125 but if you plug in stats for people it describes as world class you get scores 160+

"world class" is described as the strongest in the world, but there are literally tripfags in /plg/ who fall in this category. theyre strong. some are even internationally competitive. but theyre not the strongest in the world

>>41545166
Yes. It's pretty solid too.

>>41545299
It's cool. What wood is it? Pine?

>>41541842
>struggling with a 1plate OHP
have fun with your 4plate deadlifts

Why aren't you taking height into consideration?

A manlet weighing 80 kilos will lift more than a regular sized person at 80 kilos.

I pulled 405 while my bench was 155 lol

I've been lifting for three years and I still haven't achieved 1/2/3/4.

>>41545373
GDE

>>41545240
>some are even internationally competitive. but theyre not the strongest in the world
It means "one of the strongest", not literally THE strongest, you fucking retard.
And being internationally competitive pretty much means you are one of the best in the world, right?

a better goal than 1/2/3/4 is 1,000lb between the 3 main lifts.

>>41545311
Yeah, it's just normal untreated pine. I could have made it as big as I wanted this way besides the width. As long as you're not putting the weight on the wood, there shouldn't be an issue

>>41545004
>that helmet

I need one

>>41545470
not really. there are 1000s of lifters who go to IPF worlds (1000s more who compete in other feds, but ipf id the biggest international fed). I wouldnt consider someone one of the best for coming bottom 3rd at worlds. theres a 200+ difference in wilks between the people who just get to go and the people who actually stand on the podium

>>41541619
Sticking point for most people is just over the head

>>41545004
>tippety-toe to rack and unrack
>self-built rack with pine
>attic where you can barely move or turn around
>slippers

When you'll decapitate yourself don't forget to scream LIGHTWEIGHT, BABY!!!

Sweet Jesus.

>>41545004
>1/2/3/4 is a good all around standard
>>41544067
>Which is exactly why 1/2/3/4 should be standardized
No, it's not a standard and it should not be "standardized", it's a bullshit meme for the plethora of reasons exposed in this thread. In summary:
>>41541364
>What's 1/2/3/4 based on? "Let's pick some round numbers, round numbers are nice :) " ?
>>41543099
>It's just a mnemonic meme.
>>41543150
>there's a difference between
>~60kg/~90kg/~120kg/~140kg (1RM)
>vs
>60kg/100kg/140kg/180kg

>>41544123
>goodlift.info
>checked results in the last competition for FEMALE lifters UNDER 47 KG
>squat 140 kg
>bench 90.0 kg
>deadlift 165.0 kg
>ALMROTH Kristine, DOB: 1988

Can you outperform a 29 yo female lifter in the <47 kg weighting class?

>>41545526
>there are 1000s of lifters who go to IPF worlds
more like 10-20 per weight class

>>41541179
>1/2/3/4
>1RM
lol

>>41546379
there are more than that. and when you add up all the weight classes + mens/womens + raw/single ply, it adds up. and dont forget euros etc are international comps too

>>41541274
>you are push pressing (only 1.6 plate bench)
but anon, I have a 74k press and a 71k bench and I don't push press. What now?

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>>41546326
>WSZOLA Dariusz, DOB: 1978
>squat 262.5 kg (>6 pl8s)
>bench 185 kg (>4 pl8s)
>deadlift 227.5 kg (>5 pl8s)

>weighting class: under 59 kg

gg

>>41545345
It's based on powerlifitng and olympic lifting data, where weight classes are effectively height classes. A 185 pound male lifting at 5 '9(my stats) is going to lift more than a 185pound 6'5 lanklet.

>>41546467
No there are actually are only around 20 slots in each class.

You have to actually qualify you know (though the required total differs from country to coutnry)

>>41546669

That's.. exactly what I said..

>>41546467
>>41545526
Even if there where 10,000 people competing for each weight class, they are still among the strongest in the world. There are billions of people on earth, half of them are women, many of them don't go to the gym. Those that do, they mostly fuck around. THe ones who actually lift the big compound movements, many of them have shit programming. Someone who lift's 1/2/3/4 is probably in the top 99% of strongest people in their country.
THose that actually compete on an international level are among the strongest in the world.

>>41545345

this >>41546669


I'd humbly suggest to check your expected weight at your height
head to https://symmetricstrength.com/calculator/ideal_bodyweight , get AT LEAST THE LIGHTEST (5.5% bf "Maximum muscular potential for drug free athlete" ) expected weight, and use that if you're a skelly

So, if you're, for example, 185 cm tall, use at least "84 kg" in https://symmetricstrength.com/standards#/

>>41546691
Yes but, they self regulate themselves into those weight classes, so there's no need to factor into height for the standards. If a lanklet weighs the same as a manlet he has to bulk up, he's not stronger just because he is taller and lifting the same amount.

>>41546734
>If a lanklet weighs the same as a manlet he
will be way weaker

>>41546733
>185 cm tall, use at least "84 kg"
*87 kg

>>41541188
Seconded

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>>41541179
It's not something to be proud of, it's the bare minimum to be taken remotely serious in your effort to get stronger by people who have surpassed it. huge difference. it doesn't mean you're super stronk for ze motherland, it means you're dedicated enough to get there eventually.

>>41547426
>it's the bare minimum
mind posting pic or better yet video?

>>41546733
>ideal bodybuilder weight for my height (177cm)
>124kg
oh dis gon be gud

>>41547453
for 177 cm the ideal bodybuild weight is reportedly between 79 and 88 kg
124 is for ELITE
>based off Mr. Olympia records in the last 15 years.
I wouldn't use it, unless... you've already left humanity behind

>>41547448
>implying I wouldn't get laughed out of the thread for being a builtfat cunt
"no"

my point still stands though. you don't just reach 1/2/3/4 by half-assing stuff. you need dedication, which in turn enables you to be taken serious in non-shitposting discussions. implying anybody on /fit/ even lifts to begin with.

>>41547493
ssshhhh let me have this moment. I know I'll never reach it (without heinous amounts of gear at least), but delusion is bestest preworkout.

>>41547508
>"no"
>excuses excuses excuses
>still talks about 1/2/3/4
colour me surprised. the only thing you've lifted in your life is your ass.

There's no way a 4plate dead is reasonable. Only the biggest guys at my (college) gym do that, whereas every brosplitter can press/bench 1 and 2
The people who squat 3 (past parallel) have tree trunk legs and are bigger than 90% of the CBT guys here as well.

>>41547523
ok

>>41547535
>There's no way a 4plate dead is reasonable
as a matter of fact, it's not. 1/2/3/4 is nothing but a meme. >>41546211

1/1.5/1.5/3 master race here

>>41543344

I mean i guess the weight is intimidating when i cant lift it. I can tell that my lower back is the weakest link in the chain and my glutes and quads could lift significantly more. Ill just keep progressing at a steady pace and do more RDL's to strengthen my lower back until it catches up

>>41547535
You do realize a lot of the people you see pulling around 4pl8 and squatting around 3 aren't actually training close to their maxes most of the time, right?

Let's say your max is 180kg, that means 80% would be ~145kg, a relatively common weight to train for volume triples, same with if your deadlift was 220 or so, you would be pulling 4pl8 frequently as your training weight. At that point you WILL be a lot bigger than most normies and beginners, as you are an intermediate athlete at that point.

>>41547570
>squat is 50% the deadlift
that's quite an imbalance

you 3 pl8s 1RM diddies are with pronated, not mixed grip and without wraps or hooks?

>>41547592
>80%
>a relatively common weight to train for volume triples
define "volume triples" pls.
squats and diddies btw could be harder and more stressful to train for higher reps
and on the 12 reps according to most formulas you'll use 66% (2/3) of your 1RM, not 80%
on squats and diddies something less

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>>41541365
>mfw 200lbs BW
>mfw 400lbs ohp
>mfw 600lbs bench
>mfw 700lbs squat
>mfw 800lbs dl
oh lord have mercy, for I have sinned by getting a semichub from the mental image

>>41547645
that's quite a throat

>>41547638
In a lot of modern programs of weightlifting and powerlifting, training is done by performing the competition movements in the range of 70-85%, for very many sets, often up to 10, these sets are mostly doubles and triples.

>>41547595
Mixed grip, good form, can't do more tho (I've tried)
Whenever I try 3 plate with pronated grip my hands let go of the bar; 2.5 plate works.
I'm 6'0 and I don't really train legs heavily; 1/1.5 plates are also not really my 1rms for OHP/Bench, I can do more, but I failed the 1.5/2 plate step so I count them as 1/1.5

>>41541599
>tfw background music
>tfw no awesome lockout grunts
I feel betrayed.

>>41547696
Forgot to mention I also do 1RMs for fun sometimes, because I usually do a BB split (and I very much like my physique)

>>41547698
Here's a version without the stupid audio edit, with better image quality
https://www.youtube.com/watch?v=k9UTC6jgn4Q

>>41547664
NECK GAINS

also I can't unsee her tongue for some reason. weird as hell

>>41547752
many thanks anon, this is exactly what I meant. good stuff.

>>41547426
>It's not something to be proud of, it's the bare minimum to be taken remotely serious
You completely missed the point, retard.

>>41548011
>>41547544

>>41548076
>>41547802

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>ohp
How about clean and press you candyasses
>bench
I bet you faggots don't even close grip
>deadlift
Probably not deficit either
>squat
Doesn't count unless their is a permanent imprint of your taint dead center of the squat rack floor

Your all essentially doing half rom with straps without literally doing half rom with straps so you can make fun of people who do half rom with straps.
Thinly veiled zumba thread confirmed.

>>41547696
symmetric strength considers only pronated grip with no wraps nor hooks, that's why I asked

I try to use pronated grip for as much as I can do, I usually train squats and deadlifts in the 5 reps range since it's what works more for me

182 cm, 87 kg

without any tool, my diddies are at 3 pl8s "and something" x5
with wraps, 3.5 pl8s x5

I try to delay as much as I can the moment when wrist wraps kick in and I do some forearm strength training in the accessories

back squat (high bar only) last time was 120kgx3 (2.5 pl8s)... anyway I was really enervated, I usually do squats with 2 pl8s "and something" x5

OTOH, my bench is stuck at 1.5 pl8 x5 and my OHP... 0.8 pl8 x5

I never test for 1RM directly, I use formulas to guess an approximation and increase accordingly

in pure theory, my 1RM in squat would be 140kg, in diddies ~170kg, in OHP ~61 kg and in bench 80 kg, so
1/1.5/3/3.75

>>41548399
>candyasses
notanewfag/10
close grip is quite a different benchpress exercise
ATG squat (without bouncing) is the only acceptable squat
about ohp, unless you're ohping 4pl8s it's literally nothing to "clean and press", personally I always start ohp from mother Earth (without momentum and tippy-toe), not from the rack
never tried deficit deadlifts, that's honestly something I should look into, no one does them in the gym
fully agree on the focus on full rom and counting no straps/no wraps lifts only

>>41546631
p-post body

>>41541619
Normally, just above/at collarbone is the starting point, chin level is kinda cheeky. Feels kind of cheap, sort of like comparing it to a deadlift off some blocks and saying it counts as an off the floor diddle. The worst kind of people say it starts at chin level and then tilt their head back till the fucking back of their head is touching their traps. They're cheating themselves desu.

>>41544653
>You
>Have Asperger's

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>>41541194
le upvoted xD

Back Squat: 285 for 5 reps
Deadlift: 360 for 5 reps
Bench Press: 185 for 5 reps
OHP: 135 for 5 reps

btw its all in lbs. Im working on my bench form. I honestly regret not working on mobility before jumping on StrongLifts.

>>41548606
Justifyifing your weak ass lifts with your "superior" form

>>41550381
mind posting video of your superior lifts? Let us laugh a little.

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>>41541619
>What is an acceptable starting point for the ohp?

The point where your elbows are completely flexed. Grip width should be such that when this happens your forearms are vertical. The length of your forearms decides the height of the bar at this position. People who have very long forearms compared to their upper arms won't be able to touch their chest or collarbones with the bar without widening their grip.

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>>41541179

How about some standards relative to bodyweight?

OHP = 100% of Bodyweight
Bench Press = 140% of Bodyweight
Squat = 200% of Bodyweight
Deadlift = 250% of Bodyweight

For a 200 lb man, that works out to be:

OHP: 200 lbs
Bench: 280 lbs
Squat: 400 lbs
Deadlift: 500 lbs

>>41552656
how about we put nice rounded up numbers pulled out of someone's ass to rest?

>>41552787

Those numbers weren't pulled out of my ass.

Bodyweight OHP = Full Range Parallel Bar Handstand Push-up
140% Bodyweight Bench Press = One Arm Push-up
200% Bodyweight Squat = Strict Pistol Squat
250% Bodyweight Deadlift Keeps a similar ratio to squats as is used today.

>>41552994
dude put down the blunt and go to bed

>>41548746
kilogram (1000g), not megagram (1000kg), you mong.

>>41553337
>megagram

>>41549825
>quoting classic simpsons is reddit

please fuck off and die

>>41547576
Do seated paused good mornings. If you're a weak shit (yes) they'll do wonders for your isometric lower back strength.

>>41553353
yes

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>>41541179
Its the minimum required to get a gf

>>41553370
>seated good mornings
bullshit overall exercise and bullshit core exercise, replace with weighted hyperextension

>>41541179
You're basing yourself on what a website has told you, literally how retarded are you? Sheep

>>41553839
> broscience and memes > science and actual statistical data
guess who's the sheep here

>>41552994
>200% Bodyweight Squat = Strict Pistol Squat
"no"

>>41541703
>>41548962
>>41552472
these are all wrong and weak.

Front rack is the only acceptable starting position.

>>41554029
t. lmao0.5pl8 The Press ™

>>41554467
bodyweight press while fat tho lad.
195lbs @ 6'2"

how does it feel to cheat at this lift and still suck?

>>41541179
>1/2/3/4 is a terrible metric

Of course.

Set your own goals.

Factor in your own bodyweight.

>>41552656
>>41552994
Holy shit you're stupid.
1) Pistol squatting one time is not equivalent to loading 2x bodyweight on your back and squatting it
2) Pick one:
>400 lb squat
>500 lb Deadlift
>novice

Those standards do not scale well to any bodyweight that isn't complete twig status.