How Strong Should You Be? (Noob To Freak)
video description
Squat: 335lbs
Bench: 265lbs
Deadlift: 450lbs
I feel as though my deadlift is super high compared to my other lifts, but I feel it's because my height and lankiness hinders me. How can I ever get up to advanced numbers? Is it possible? Or do my genetics just hinder me?
I feel as though the reason my deadlift is so high (compared to my others, is because I have just had a strong back my entire life. I went from a 315lb max when I started deadlifting a year ago, to plateauing at about 425lbs within 7 months. Now I'm on your powerbuilding 1. 0 program and I'm getting my numbers up. Although my bench and squat aren't as progressive as the deadlift.
PS: been a sub for about 4 years and I love your content, man. Keep it up
Date: 2021-11-09
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Comments and reviews: 9
UnbredSundew
I've been doing YOUR PUSH-PULL-LEGS program for the las 6 weeks and it's really great, but got a question. I've been training seriously in the gym for 6 months and I can squat 1. 8 times my bodyweight (60kg, bench 1. 2x bodyweight and deadlift 2. 2x my bodyweight. Some of those numbers places me at advanced or intermediate, I've struggled to keep adding reps each session for the previous bench press day and for the squat day so should I keep trying to add reps each session and weight every 3 sessions after performing the range of 4-6 reps with the same weight, or should I change to a nonlinear programming for the main lift of the day?
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I've been doing YOUR PUSH-PULL-LEGS program for the las 6 weeks and it's really great, but got a question. I've been training seriously in the gym for 6 months and I can squat 1. 8 times my bodyweight (60kg, bench 1. 2x bodyweight and deadlift 2. 2x my bodyweight. Some of those numbers places me at advanced or intermediate, I've struggled to keep adding reps each session for the previous bench press day and for the squat day so should I keep trying to add reps each session and weight every 3 sessions after performing the range of 4-6 reps with the same weight, or should I change to a nonlinear programming for the main lift of the day?
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Klementoso
Looks like there s a gap between Noobies and beginners.
My PR s:
Squat 6x70kg (probably RPE 7-8)
Bench 4x60kg (RPE 10 but tested after doing regular sets)
Deadlift 1x110kg (fairly close but not exactly RPE 10 yet)
So all lifts well above noobie level.
My body weight is about 86kg, so they would be:
Squat ratio 1x (calculated 1rm) - should be 1, 25
Bench ratio 0, 75 - should be 1
Deadlift ratio 1, 3 - should be 1, 5
I m 1, 96m tall though (6 5, so even though I m in the same ballpark as Jeff with my bodyweight, I m nowhere near him in terms of fat and muscle mass.
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Looks like there s a gap between Noobies and beginners.
My PR s:
Squat 6x70kg (probably RPE 7-8)
Bench 4x60kg (RPE 10 but tested after doing regular sets)
Deadlift 1x110kg (fairly close but not exactly RPE 10 yet)
So all lifts well above noobie level.
My body weight is about 86kg, so they would be:
Squat ratio 1x (calculated 1rm) - should be 1, 25
Bench ratio 0, 75 - should be 1
Deadlift ratio 1, 3 - should be 1, 5
I m 1, 96m tall though (6 5, so even though I m in the same ballpark as Jeff with my bodyweight, I m nowhere near him in terms of fat and muscle mass.
reply
HandsOnFire
So I did calisthenics for 2 months but now have followed the fundamentals workout program for 2 months, should I count my effort as 4 months or 2 months because I did not progress with calisthenics?
I am 6'4 182-187 LBS
squat-162 LBS AMRAP, .866X bodyweight
deadlift- 214 LBS AMRAP 1. 14x Bodyweight
bench - 145 LBS AMRAP. 775x bodyweight
deadlift was my favorite lift and bench was my least favorite but I now realize that just because one is bigger than the other and I was unable to add 5 pound plates each week really quick on bench, but it should not scare me in my goals
reply
So I did calisthenics for 2 months but now have followed the fundamentals workout program for 2 months, should I count my effort as 4 months or 2 months because I did not progress with calisthenics?
I am 6'4 182-187 LBS
squat-162 LBS AMRAP, .866X bodyweight
deadlift- 214 LBS AMRAP 1. 14x Bodyweight
bench - 145 LBS AMRAP. 775x bodyweight
deadlift was my favorite lift and bench was my least favorite but I now realize that just because one is bigger than the other and I was unable to add 5 pound plates each week really quick on bench, but it should not scare me in my goals
reply
Declan
After 2 and a half years lifting and at 62kg(136 lbs) Bodyweight (173cm tall)
85kg (187 lbs) squat
70kg (154 lbs) Benchpress
120kg (264 lbs) Deadlift
This is currently the strongest I've ever been.
I was very surprised to find that my squat is relatively weak compared to the other lifts especially since its the one I've made the most progress with this year. In my first year of powerlifting my squat and benchpress were pretty much equal (in fact I think my bench was stronger.
Maybe it's because I go quite a bit further than parallel and because it's highbar squat?
reply
After 2 and a half years lifting and at 62kg(136 lbs) Bodyweight (173cm tall)
85kg (187 lbs) squat
70kg (154 lbs) Benchpress
120kg (264 lbs) Deadlift
This is currently the strongest I've ever been.
I was very surprised to find that my squat is relatively weak compared to the other lifts especially since its the one I've made the most progress with this year. In my first year of powerlifting my squat and benchpress were pretty much equal (in fact I think my bench was stronger.
Maybe it's because I go quite a bit further than parallel and because it's highbar squat?
reply
Ninja
I don t like these standards because within my first year of squatting and deadlifting, I (18 year old 150-155 pound male) hit advanced numbers. 2. 05xbw squat and 2. 7xbw deadlift. I did it on linear progression, and when I started my journey, my squat was 90, dead was 140, and today it is 310 and 405. Not exactly massive numbers but at 150-155 bw that s what it is, advanced according to this video. I still call myself intermediate tho. If anyone is interested in strength training, lmk, I sell affordable programs.
reply
I don t like these standards because within my first year of squatting and deadlifting, I (18 year old 150-155 pound male) hit advanced numbers. 2. 05xbw squat and 2. 7xbw deadlift. I did it on linear progression, and when I started my journey, my squat was 90, dead was 140, and today it is 310 and 405. Not exactly massive numbers but at 150-155 bw that s what it is, advanced according to this video. I still call myself intermediate tho. If anyone is interested in strength training, lmk, I sell affordable programs.
reply
Guitar5986
Great video! Thank you for actually putting the focus on bodyweight to bar weight ratio. Way too many people just focus on bar weight while taking no consideration to how much they weigh. It's way too common to see people with good numbers for their weight feeling bad because they are comparing their 1RM to the guy at their gym who weighs 60lbs more than they do. And on the other end, people who don't have good numbers for their weight but brag about their 1RM because they happen to weigh a lot.
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Great video! Thank you for actually putting the focus on bodyweight to bar weight ratio. Way too many people just focus on bar weight while taking no consideration to how much they weigh. It's way too common to see people with good numbers for their weight feeling bad because they are comparing their 1RM to the guy at their gym who weighs 60lbs more than they do. And on the other end, people who don't have good numbers for their weight but brag about their 1RM because they happen to weigh a lot.
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James
I was at the mid-intermediate stage before taking a break from lifting. Starting over now, but I think it would be good to mention how these numbers change over time. No one will stay at ex: 180 lbs over the course of the years it takes to move from noob -> intermediate/advanced. These ratios are a good way to see which lifts need more focus and give yourself a goal, but try not to stress about them too hard (for new lifters.
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I was at the mid-intermediate stage before taking a break from lifting. Starting over now, but I think it would be good to mention how these numbers change over time. No one will stay at ex: 180 lbs over the course of the years it takes to move from noob -> intermediate/advanced. These ratios are a good way to see which lifts need more focus and give yourself a goal, but try not to stress about them too hard (for new lifters.
reply
Adam
Right in the middle of the advanced category and been stuck here for years and I'd be happy to make it to the Elite category and be done there. I think your point about taking time to focus on hypertrophy was an eye opener. I'm tall (over 6 feet) so I do think muscle size given my frame has been a limiting factor and certainly not discipline or programming. Time to recomp!
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Right in the middle of the advanced category and been stuck here for years and I'd be happy to make it to the Elite category and be done there. I think your point about taking time to focus on hypertrophy was an eye opener. I'm tall (over 6 feet) so I do think muscle size given my frame has been a limiting factor and certainly not discipline or programming. Time to recomp!
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Dan
This is pretty much spot on tbh, puts me in the advanced category (pleasantly surprised with that) and have been training pretty consistently for 5 years. Probably the past 3 years or so are when I've been a lot more serious. Just started a hypertrophy block so it's reassuring to see Jeff suggest this.
Time to get big and elite. We're all gonna make it boysss
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This is pretty much spot on tbh, puts me in the advanced category (pleasantly surprised with that) and have been training pretty consistently for 5 years. Probably the past 3 years or so are when I've been a lot more serious. Just started a hypertrophy block so it's reassuring to see Jeff suggest this.
Time to get big and elite. We're all gonna make it boysss
reply
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