well for deadlifts i dont remember, but for squats it was under 135lbs maby 95lbs
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07-31-2009, 10:05 AM #31
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02-23-2012, 09:04 AM #32
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02-23-2012, 09:07 AM #33
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02-23-2012, 09:21 AM #34
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02-23-2012, 12:52 PM #35
It's best to start light and move up. You'll look silly squatting with just the bar, but that's what I did at first. Gradually add weight until you can get 8-15 reps on squats, 5-8 on deadlifts, and 6-10 on barbell rows. I do no more than three sets of each exercise, with the last set taken to absolute failure. So far I'm squatting 315, deadlifting 325, and rowing 170. It took roughly a year to get to that point.
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02-23-2012, 01:20 PM #36
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02-23-2012, 01:58 PM #37
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02-23-2012, 03:34 PM #38
Empty bar for everything. In my fifties when I started serious training.
Beginners:
FIERCE 5:
http://forum.bodybuilding.com/showthread.php?t=159678631
Beyond novice, 5 3 1 or see above:)
Unless it is obvious to anyone who isn't blind that you lift weights, you might still benefit from a little more attention to big basic barbell exercises for enough reps:).
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02-23-2012, 03:58 PM #39
Damn, so almost everyone here was naturally jacked before they started lifting?
I had lifted previously for about 2-3 years but last fall was hospitalized and essentially lost all muscle (couldn't even do pushups). So When I started this month I knew the form but had no muscle.
First workout:
Max squat: 135x8
Deadlift: 115x6
4 workouts later:
Max squat: 205x3
Deadlift: 185x6
I think when I actually started these workouts 2-3 years ago I was doing around 80-90 each.
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02-23-2012, 04:02 PM #40
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02-23-2012, 04:02 PM #41
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02-23-2012, 04:07 PM #42
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02-23-2012, 04:37 PM #43
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02-23-2012, 05:36 PM #44
When I first started I wasn't completely cold, I'm a goaltender in hockey so my leg strength has always had to be a major part of my game. When I first started seriously training I was squatting around 225lbs.
Now after about a year of lifting I can rep 365 9 times, so according to the one rep max calculator my 1RM is around 430lbs.
That being said, my legs are clearly my forte, I weigh around 180lbs. and only have a 1RM bench press of around 270lbs.
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02-23-2012, 06:07 PM #45
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02-23-2012, 07:35 PM #46
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02-23-2012, 07:46 PM #47
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02-23-2012, 07:47 PM #48
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02-23-2012, 07:51 PM #49
My spreadsheet as nearly everything I've done. It runs from Dec.18, 2011 to today with my progression by session. Check it out if you care to. I missed 2-3 here and there and a week in late January when I had the flu.
https://docs.google.com/spreadsheet/...GJLYmlib2lla2c
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02-23-2012, 08:00 PM #50
5 weeks
5'10" 300lbs
week 1
Bench Press 120
Barbell Row 135
over head press 80
Dead lift 140
Squats 130
Week 5
Bench Press 215
Barbell Row 195
over head press 135
Dead lift 235
Squats 265
*The first 2 weeks I realized I was a lot stronger than I thought, so weight increased quickly. I now use micro weights and increase be 1/4 pound every time I get under the bar (Bench and row)* Squat and dead lift are a little slower now but I do increase every week.
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02-23-2012, 08:12 PM #51
I picked up a barbell for the first time in November last year. Since I was the only one in the gym, had no one to watch my form and did not have a squat or power rack, I started with a 22lbs bar for the first workout.
Second workout - I added another 22lbs and was able to squat a grand 45lbs for 3X5, was having a tough time finding the right balance since I was loading weight on the bar, picking it off the floor, cleaning it on my chest, then putting the damn thing on my traps and squeezing out the reps
I think this is what I started at on the basic lifts on an extremely conservative note -
Squats - 45lbs for 3X10
OHP - 45lbs for 3X8
Bench - 55lbs for 3X8
Deadlift - 90lbs for 1X5
Rows - 85lbs (started only abt 45 days ago) for 3X5
Pathetic I know but I started at a BW of 128lbs at 5' 10" in a gym which still has no spotter or safety mechanism if I fail a rep on Squats or Bench
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02-23-2012, 08:59 PM #52No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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02-23-2012, 09:03 PM #53
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02-23-2012, 09:14 PM #54
Lulz. These Squat threads are so predictable.
Anyway props to all the posters who put up honest #s.
Backhand: Feel free to show us what's what with a nice video.
I don't think I've seen a 495 Squat in this forum before. Couple of pretty good 4-platers recently though.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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02-23-2012, 09:42 PM #55
Just started doing these, so pretty fresh in my mind.
For about 10-12 reps each for 3 sets.
Squat: 150lbs (could probably up that a little, but working on form)
Deadlift: 110lbs (could probably up that a little, but working on form)
Military: 100lbs
Bench: I don't know, I started doing these as a kid so I'm pretty experienced and can do like 200+ lbs. I'd suggest starting at like 125lbs and see where you are at. I feel bench is the one you can start adding a lot of weight onto quickly as you become more comfortable with it. Least risk for serious injury imo.Last edited by Submerge; 02-23-2012 at 09:47 PM.
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02-23-2012, 10:18 PM #56
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02-24-2012, 12:39 AM #57
I was ill all the time in my forties, and my weight dropped back to 130, which I was in school and college.
Since you were very ill, and lost so much muscle, be careful with the poundage progression. There is no rush. Muscles have a much better blood supply than tendons/ligaments/joints. So your muscular strength can recover and go up very rapidly while your weakened joints lag behind. That has caused me no end of problems.
Starting very light, and adding 5lbs to your squat and dead every week for the next year is +250lbs, even if you take a couple weeks off. That is some progress. The longer you can make small gains on a regular basis without getting injured, the better you become.Beginners:
FIERCE 5:
http://forum.bodybuilding.com/showthread.php?t=159678631
Beyond novice, 5 3 1 or see above:)
Unless it is obvious to anyone who isn't blind that you lift weights, you might still benefit from a little more attention to big basic barbell exercises for enough reps:).
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02-24-2012, 06:14 AM #58
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02-24-2012, 06:22 AM #59
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02-24-2012, 07:09 AM #60
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