Quote: (06-15-2013 03:01 PM)OGNorCal707 Wrote:
Quote: (06-15-2013 12:29 PM)Captain Ahab Wrote:
I was wondering what should be a realistic goal for strength increases?
As of now I am baselining and working on my lifting technique.
My max amount of weights with atleast 5 reps completed for each exercise is:
Squat:240
Press:90
Bench:130
Deadlift:120
I am sure I could go higher but I'm trying to focus on lighter weight to improve my technique and to avoid injury. I've been strength training for about a month.
My goal is to get over 300 on my Squat, Press 150, Bench my body weight (fluctuates btw 195-210), and get 200 on the deadlift by the end of the year.
Should I be increasing weight every week or every couple of weeks? Also, by how much should I increase the weight? 5 pounds? 10 pounds?
Am I the only one that thinks it's bizarre that he's so much stronger on squat then every other lift? I can't believe that you are twice as strong on squat than dead lift, but everyone has a certain lift that they excel in though. Currently I am doing 5 sets of 5 reps at 225 lbs on squat and 255 on dead lift, I weigh 188 lbs.
Man I don't got enough time to try to reply in depth, but you got to step up the weight on all of your lifts, especially everything other than squat. It just seems strange that you are only benching 130 if you weigh 200 lbs.
I think it's smart to ease into lifting, get the technique down, and not try to push more weight than you are ready for, but I think you may be going lighter than you need to. For now I'd recommend doing the same lifts you're doing, but try to add 5 pounds every week on deadlift and bench press, and 5 pounds every 3-4 weeks on overhead press and squat.
You should be pushing yourself, but listen to your body and trust you're instinct if you think you're moving too fast. Otherwise really make sure you got your technique down, especially on squats and dead lift.
Good luck.
No man, it seems really strange. Actually, Rip says in the book that the deadlift is supposed to be the strongest lift for every "athlete". And hence squatting 2x as much as you can dl, seems kinda off.