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  1. #1
    I roll with Wanderlei Compl3x's Avatar
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    How does my Squat,DL and BP compare to the average male?

    Hey guys,

    I'm a guy who use to be overweight and has recently started getting into shape. I decided on making this thread to get a rough idea of where I stand currently. I was wondering if you guys can tell me how I compare to the average male, with respect to the following three lifts. Below are my stats and weight I can rep 5-6 times.

    Age: 22 years
    Height: 6'3"
    Weight: 200lb

    Squat: 190lb
    Bench Press: 160lb
    Dead Lift: 175lb

    Now, please note that I'd like to be compared to the average male, not the average male who lifts at a gym. By average-lifting-male standards, I'm guessing I'm in between below average and weak. How do I compare to the average US male? Am I average at least?

    Thanks,

    -Compl3x
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  2. #2
    Registered User Jacure's Avatar
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    Originally Posted by Compl3x View Post
    Hey guys,

    I'm a guy who use to be overweight and has recently started getting into shape. I decided on making this thread to get a rough idea of where I stand currently. I was wondering if you guys can tell me how I compare to the average male, with respect to the following three lifts. Below are my stats and weight I can rep 5-6 times.

    Age: 22 years
    Height: 6'3"
    Weight: 200lb

    Squat: 190lb
    Bench Press: 160lb
    Dead Lift: 175lb

    Now, please note that I'd like to be compared to the average male, not the average male who lifts at a gym. By average-lifting-male standards, I'm guessing I'm in between below average and weak. How do I compare to the average US male? Am I average at least?

    Thanks,

    -Compl3x
    ok, i guess for average joe.
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    I roll with Wanderlei Compl3x's Avatar
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    Oh, and just in case it wasn't clear. This is where I am at currently. I still have a ways to go. I'll be posting pictures as soon as I get the courage to do so. I was 255lb at one point and the pictures are embarrassing.
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    Back Hater __Iceman__'s Avatar
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    Everything is average for an average person.

    Bench is below average for average lifter. Squat and dead are weak for an average lifter.
    How much grass could an ass to grass squater squat if an ass to grass squater could squat grass?
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    Eetwidomayloh Lux-Veritas's Avatar
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    Yeah, you're pretty average.

    Whats you're bodyfat? You're a pretty big guy for you to be repping that low amount of weight.
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  6. #6
    I roll with Wanderlei Compl3x's Avatar
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    Originally Posted by __Iceman__ View Post
    Everything is average for an average person.

    Bench is below average for average lifter. Squat and dead are weak for an average lifter.
    Thanks for the honest input.

    Originally Posted by Lux-Veritas View Post
    Yeah, you're pretty average.

    Whats you're bodyfat? You're a pretty big guy for you to be repping that low amount of weight.
    No idea on my body fat. I have somewhat of a flat stomach and a little bit of man boob if that helps any. And by flat stomach, I don't mean flat and lean. I mean it's not a beer belly. It's a flat somewhat flabby stomach.
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    Registered User Joelift's Avatar
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    Just keep at it. You'll gain a lot of weight on all those lifts, deadlift especially, just by improving your form alone.
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    Ovary Puncher!!!!!!!! O.o WillGoesBoing's Avatar
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    Well the thing is.... your average joe who doesn't go to the gym wouldn't be doing squats, deadlifts, and bench now would they? If you're going to compare yourself to someone aim higher.

    "In the land of the blind the one eyed man is king". Seriously now.... if you workout at the gym, compare to others who workout at the gym. Your lifts are well below average. But as you said you're just getting back into shape, you've just started lifting seriously, and you have ways to go. Keep working on it until you can at least bench your body weight, deadlift 2x your body weight, and squat 1.5x your body weight. That would be "pretty good".
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    I roll with Wanderlei Compl3x's Avatar
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    Originally Posted by WillGoesBoing View Post
    Well the thing is.... your average joe who doesn't go to the gym wouldn't be doing squats, deadlifts, and bench now would they? If you're going to compare yourself to someone aim higher.

    "In the land of the blind the one eyed man is king". Seriously now.... if you workout at the gym, compare to others who workout at the gym. Your lifts are well below average. But as you said you're just getting back into shape, you've just started lifting seriously, and you have ways to go. Keep working on it until you can at least bench your body weight, deadlift 2x your body weight, and squat 1.5x your body weight. That would be "pretty good".
    You can't get back what you never had. I was never in shape haha...

    For the past 20 some years, I've been very inactive when it comes to sports and exercise in general. Maybe that's why my lifts are so small. Could my body be this way because I never really pushed it until recently?

    Btw, when I first started squating, I was only able to do 95lb. When I first started bench pressing, I was also doing 95lb.
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    Ovary Puncher!!!!!!!! O.o WillGoesBoing's Avatar
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    Originally Posted by Compl3x View Post
    You can't get back what you never had. I was never in shape haha...

    For the past 20 some years, I've been very inactive when it comes to sports and exercise in general. Maybe that's why my lifts are so small. Could my body be this way because I never really pushed it until recently?

    Btw, when I first started squating, I was only able to do 95lb. When I first started bench pressing, I was also doing 95lb.
    Dude when I first started bench pressing I could barely do the bar. Mainly because of balancing issues. We all start somewhere. But you having never been athletic definitely plays a role mainly because your body isn't use to recruiting your muscle fibers compared to a person who had done sports or been active all their life.

    I read somewhere that a person who does not lift, only activates a very small percentage of their muscle fibers. Whereas a person who trains activates say, 80-85%. And when you get electrocuted that's when you fully activate 100% of it. Google (central nervous system) and muscle recruitment. You will learn a lot about gaining strength.
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    "Suffer the pain of discipline or suffer the pain of regret."

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    i wasnt going to copy and paste 4 or so pages, so here

    http://www.exrx.net/Testing/WeightLi...Standards.html

    edit; a bit too late
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    I think the "Ovary Puncher" nailed it.

    It doesn't really matter where you start; some guys start off by doing pretty good weight for their weight and height and others a lot less so. Think of it this way: If you can bench 160 now, then for a man your age and weight, that's just so-so in your mind, maybe, and in other people's minds as well. But you started at 95, so that jump, newbie gains or no, is still progress. And if you keep at it, that 160 bench will someday climb to 180, then 200, and probably a lot more. You just have to keep at it.

    Same deal for the weight loss. You started at 255 and dropped to 200 or so--that's progress. And if you keep your diet right (diet is also the bane of my existence) then you'll probably lose a few more pounds while you're building your newbie muscle.

    There really are no "secrets" except these:

    1. Progression in weights and/or reps. Make little jumps when you can.

    2. Eating well. Since you have a tendency to gain weight (and I can relate to that) you have to cut out all junk food and stick to the regular food: Eggs, meat, chicken, fish, veggies, some fruit, and a bit of bread and pasta here and there.

    3. Be consistent. Don't slack off on training or diet. If you don't want to look like you did before and you do want to look like a beach-god or simply "buff" (I hate that word) then you'll continue training.

    The last thing you should do is to check out the Stickies for training programmes. If you want a higher bench and squat and deadlift, then you may have to change your rep ranges. FWIW, I'd stick to doing between 5-8 reps for benches and squats, and no more than 5 for deads. That's just me. Other movements you could do between 6-10 reps and maybe 12-15 for calves and forearms. Your choice. But if you want strength on the "Big Three" stick to lower reps.

    Best of luck.
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    I roll with Wanderlei Compl3x's Avatar
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    Thanks for the info guys. I really appreciate it. I'll be sure to check out everything people posted.

    Getting in shape is really the way to go. Not only do you get the obvious benefits (less strain on your heart, less injury, etc), you also get added social benefits. People smile more and are generally nicer when you aren't overweight. I've been overweight for much of my life and I have noticed a difference in the way people treat me. Whether we like it or not, we live in a somewhat shallow society where "looking good" can help you out.
    Last edited by Compl3x; 02-21-2010 at 06:32 PM.
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    One thing I didn't see (though I could have overlooked it) was how long you had been lifting. When I started back after an extremely long time away I was doing good to press 135. Been lifting steadily for about 5 months, and before starting my new routine, I was doing 240 a couple of reps (235 had been my max in my mid 20s).

    Don't get discouraged or worry about where you're at compared to others. As other's have said just try to make steady progress, that's really all you can hope to do.
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    I roll with Wanderlei Compl3x's Avatar
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    I did P90X from June 09 to October 09. After I finished with that I started lifting. I didn't get serious with lifting until after Thanksgiving though. Once Thanksgiving passed, I started keeping track of how many calories I was consuming everyday and how much weight I was lifting. I kept (and still keep) track with Excel spreadsheets. I also weigh myself every week and put that on a spreadsheet as well.
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    Poster G theshoupguy's Avatar
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    There isn't really an "average Joe". Don't worry about how you compare to other people, just keep working toward improvement. There shouldn't be a level where you're "content" and not aiming higher --- if there is, quit now before you waste your time.
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    I roll with Wanderlei Compl3x's Avatar
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    Originally Posted by theshoupguy View Post
    There isn't really an "average Joe". Don't worry about how you compare to other people, just keep working toward improvement. There shouldn't be a level where you're "content" and not aiming higher --- if there is, quit now before you waste your time.
    What did you mean by that last part?
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    Originally Posted by Compl3x View Post
    What did you mean by that last part?
    I'll guess he means that standing still is going backwards...
    "Suffer the pain of discipline or suffer the pain of regret."

    Training regularly but no progress?
    You need one or more of these: more food, more weight, more reps or more rest.

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    Poster G theshoupguy's Avatar
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    Originally Posted by jdmalm123 View Post
    I'll guess he means that standing still is going backwards...
    Exactly. It should be a constant effort toward improvement.
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  21. #21
    Registered User chunckylover16's Avatar
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    that is a little more then i could do two months ago. now i can bench press 235, squat 415, and dead lift 315.
    Last edited by chunckylover16; 02-21-2010 at 08:46 PM.
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  22. #22
    ZaneBrah EricG71's Avatar
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    I would say that for all 3, your pretty average (despite your above average size..). Thats compared to an average Joe tho, compared to an average lifter, you got a way to go.

    Work at it, a 6"3 frame is something ALOT of people wish they had.....
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    I roll with Wanderlei Compl3x's Avatar
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    Originally Posted by EricG71 View Post
    I would say that for all 3, your pretty average (despite your above average size..). Thats compared to an average Joe tho, compared to an average lifter, you got a way to go.

    Work at it, a 6"3 frame is something ALOT of people wish they had.....
    Thanks man. I'll try not to disappoint.
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