Strength to body weight ratio

Good day Megustas

My body weight is usually around 93kg's. I lost some weight recently, seeing i'm on a diet before i start my first cycle, and i now weigh in at 89kg's. I have about 78-80kgs of lean body mass. I was never very strong to start off with :blush:

Here are my stats for most of my lifts. Id like to know if have reached a reasonable benchmark in my basic lifts compared to my body weight or should i be able to lift allot more? How does my stats compare to the average guy. I do different rep ranges, but i'll give you my stats in the 10 rep range. I make a point of it to do all my lifts with good and propper form.

Squat: 110kg
Deadlift: 110 kg
Dumbbell 45-degree incline bench: 70kg
Dumbbell shoulder press: 60kg



I only recently started lifting again after 6 months. I used be able to lift 120kg on my squat and deadlift, but i think i'll be there soon seeing that I endured a heavy flu 2 weeks ago and it messed me up pretty good

I hope to acheive better results when i start my first cycle in August. Tbol, Cyp and proviron.

you should be benching more than your own body weight

I think if he uses the straight bar for bench he should hit 90-100kg easy. Dumbells are a lot harder to go as heavy as straight bar but i also prefer dumbells.

rvp01 wrote: you should be benching more than your own body weight

This is in the 10 rep range though? I can do 90kg's for 3 reps 45-icline dumbbell presses. I'm not sure how my incline compares to my flat bench and/or straight bar bench.

i take it for the incline press its 35kgs in each hand?

I'm 73kg, 8% bf!

Incline dumbell bench is also 70kg, shoulder press is only 50kg, squats only about 90kg

Awesome topic though mugasta, been pondering the same question:blush:

rvp01 wrote: i take it for the incline press its 35kgs in each hand?

correcto

are you lacking size in your chest, im similar stats as progressive and i also do 8 reps of 70kgs on incline press. you should be hitting 40s at least bro

One thing I have noticed is its hard to push yourself to the limits if you gym alone, I have been eyeing the 40's but doubt I'll get them up! If you have a partner to help you get up the weights initially it helps alot!

My chest is a bit small. But now that i think about it i used to do the 40kg's on each side before i stoped training. :pinch:

. O.k, so i can work on my bench for now. The rest of my lifts fine though?

getting the weight up comes with form i lean the dumbells on my knees and roll back keeping my arms straight that way i use hardly any effort getting the dumbells up try it.

yeah the rest is solid. we all have weak points bro. keep jamming it and you will be good

if you pushing til failure without a spotter you'll end up hurting yourself. ask one of the trainers at your gym to spot for you on your last set. thats what they get paid to do

Thanks

Atleast i try to do my heavy lifts. Unlike those guys that do pecs and bi's only, 4 days a week. :lol:

I'm not very proud of it, but i use to suffer from brommer-sindroom to a few years back. You know...big upperbody and chicken legs! :silly:

I managed to bring my legs up to par once i started doing deadlifts and squats. When i started all those years ago i only did leg curls and leg extensions!! little did i know what a burden i was creating for myself a few years along the line by only doing those 2 isolation exercises on my legs....once every 2 weeks

Megusta wrote: Good day Megustas

My body weight is usually around 93kg's. I lost some weight recently, seeing i'm on a diet before i start my first cycle, and i now weigh in at 89kg's. I have about 78-80kgs of lean body mass. I was never very strong to start off with :blush:

Squat: 110kg
Deadlift: 110 kg
Dumbbell 45-degree incline bench: 70kg
Dumbbell shoulder press: 60kg

At 90kg my stats were approx (depending on the day):
Squat 130-140kg
Deadlift 150-180kg
Dumbbell bench 90kg
Dumbbell shoulder 70kg

This is just for comparison, we are all different and have different weak spots.
I too train alone and struggle to push myself at times.

what is your rep range for those lifts inja? 10 reps?

Deadlifts were often in the 6-8 rep range, everything else the famous 8-12 range.

What weight do you guys do on bicep curls btw:?:

Haha i havn't isolated my bi' and tri's for over 4 years now! and i still manage to keep them at 41 cm. I only use the 15kg's or so if i want to warm up my arm etc. that's all though :side:

not very much bro ha ha, 15kg dumbbells

I'm on 18s now, that's with seated alternating curls, not sure about concentrated curls

Well the weights secondary to form anyway. I see dudes trying to curl 25s and swinging around like a monkey

Ya RVP i know waht you mean. it looks like some kind of a front delt exercise

We have a few guys doing that with the ez bar!:silly:

Agree, form over weight anyday

I am useless! I weigh 74kg and bench 70kg max for my last set which is 6-8reps....