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  #1  
Unread 04-01-2010, 08:47 PM
Heavy_Lifter85 Heavy_Lifter85 is offline
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Default Reasonable Progress?

Just seeking some feedback on my progression - I've been training and logging in a vacuum.

25 years old, 6 foot 1 in, approximately 170-171 pounds, weight training consistently for just over three months now.

Does the progression below look pretty reasonable for a former bodybuilder turned powerlifter turned endurance athlete turned recreational weight trainer?

Regarding the rate of the progression, is it fair to say their are probably some "beginner" gains left in the tank?

Anyone care to throw out some figures for what "weak," "average," and "strong" might be for someone of similar build?

.......................................Initial.... ........January............February.............Ma rch
Squat............................1x10@125........1 x10@155..........1x8@175...........1x8@195
Pull-up.............................1x10............... ...1x12.................1x12............1x8@BW+5
Deadlift........................1x10@145.......... 1x10@205..........1x10@230..........1x10@255
Dip...................................1x10........ ..1x10@BW+20........1x10@BW+35.....1x10@BW+40
Calf-raise .......................1x40@125..........1x40@155. .......1x40@175..........1x40@195
Shoulders..........................1x8@60......... .1x10@95..........1x10@105..........1x10@95
Hanging leg raise..................1x12...............1x15.... ............1x15.................1x15
EZ Curl............................1x10@75..........1 x10@85..........1x10@90..........1x10@95
DB triceps extension..........1x20@30..........1x10@50....... ...1x7@75.............1x10@75

Last edited by Heavy_Lifter85 : 04-01-2010 at 09:03 PM.
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  #2  
Unread 04-01-2010, 09:02 PM
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lylemcd lylemcd is offline
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Results of the average say nothing about the results of the one.
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  #3  
Unread 04-01-2010, 09:06 PM
jjc jjc is offline
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I don't know what your goals are, but my initial impression looking at your stats is you're skinny and weak. 170 lbs is not much weight at 6'1". But like I said, I don't know what your goals are.

Here are some common weightlifting standards for the bench, squat, deadlift, power clean, and overhead press: http://www.exrx.net/Testing/WeightLi...Standards.html
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  #4  
Unread 04-01-2010, 09:11 PM
Heavy_Lifter85 Heavy_Lifter85 is offline
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Thank you! That's just what i was looking for...

Quote:
Originally Posted by jjc View Post
Here are some common weightlifting standards for the bench, squat, deadlift, power clean, and overhead press: http://www.exrx.net/Testing/WeightLi...Standards.html

Ouch... "novice" at best.
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  #5  
Unread 04-01-2010, 09:23 PM
jjc jjc is offline
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Quote:
Originally Posted by Heavy_Lifter85 View Post
Thank you! That's just what i was looking for...




Ouch... "novice" at best.
No problem. I think they closely follow the raw powerlifting classification standards set by the 100% RAW Powerlifting Federation (except the PL numbers are total figures, obviously).

I've only reached Class IV status at my BW (which is pretty damn pathetic). Hoping to reach Class II by the end of this year or early part of next year, and I'd be ecstatic if I reached Elite status within the next 30 years.

Here's a PDF of the classification totals: http://www.rawpowerlifting.com/pdf/R...nStandards.pdf

If you're not familiar with powerlifting, the total equals the sum of your 1 rep maxes on bench, squat, and deadlift.
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  #6  
Unread 04-01-2010, 09:33 PM
jmstanton jmstanton is offline
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Quote:
Originally Posted by jjc View Post
No problem. I think they closely follow the raw powerlifting classification standards set by the 100% RAW Powerlifting Federation (except the PL numbers are total figures, obviously).

I've only reached Class IV status at my BW (which is pretty damn pathetic). Hoping to reach Class II by the end of this year or early part of next year, and I'd be ecstatic if I reached Elite status within the next 30 years.

Here's a PDF of the classification totals: http://www.rawpowerlifting.com/pdf/R...nStandards.pdf

If you're not familiar with powerlifting, the total equals the sum of your 1 rep maxes on bench, squat, and deadlift.
Those standards seem low.. by their standards I'd be an elite powerlifter (assuming I cut 10lbs to 198, not a big stretch) and I don't train powerlifting, really.

Granted, I'd have to fix my grip strength for deadlift (I use straps) but I've never used a belt or a singlet ever, so I assume those would bring up my other maxes.
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  #7  
Unread 04-01-2010, 09:35 PM
jjc jjc is offline
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Quote:
Originally Posted by jmstanton View Post
Those standards seem low.. by their standards I'd be an elite powerlifter (assuming I cut 10lbs to 198, not a big stretch) and I don't train powerlifting, really.

Granted, I'd have to fix my grip strength for deadlift (I use straps) but I've never used a belt or a singlet ever, so I assume those would bring up my other maxes.
Are you looking at the men's table or women's table? A 1471 total @ 198 lbs doesn't seem too low for me
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  #8  
Unread 04-01-2010, 09:38 PM
jmstanton jmstanton is offline
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Quote:
Originally Posted by jjc View Post
Are you looking at the men's table or women's table? A 1471 total @ 198 lbs doesn't seem too low for me
Was definitely looking at men's, I just noticed that it said natural down at the bottom though - and I know a lot of the huge powerlifting numbers I've seen before aren't natural - so for a natural that definitely makes sense.
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  #9  
Unread 04-01-2010, 09:58 PM
jjc jjc is offline
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Quote:
Originally Posted by jmstanton View Post
Was definitely looking at men's, I just noticed that it said natural down at the bottom though - and I know a lot of the huge powerlifting numbers I've seen before aren't natural - so for a natural that definitely makes sense.
Wow, what are you numbers? That's pretty impressive!

Keep in mind that those numbers aren't universal. Here are a few more classification standards:

USPF: http://wvuspf.com/lifter%20classification.pdf
USAPL/IPF: http://www.usapowerlifting.com/lifte...ipfclass.shtml
EliteFTS: http://www.elitefts.com/documents/elite.htm

EliteFTS refers to USPF standards, and USPF and USAPL standards appear to be the same. The elite total @ 198 is 1731 lbs, so you were right about the 100% RAW numbers being lower. I'm assuming USPF and USAPL allow some equipment.
__________________
Preseason RFL (Cat. 2): 8/1/13 - 8/31/13
Twerking My Fat Away (RFL Cat. 2): 9/13/13 - 10/4/13
Generic Recomp Log: 10/7/13 -
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  #10  
Unread 04-01-2010, 10:16 PM
jmstanton jmstanton is offline
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Quote:
Originally Posted by jjc View Post
Wow, what are you numbers? That's pretty impressive!

Keep in mind that those numbers aren't universal. Here are a few more classification standards:

USPF: http://wvuspf.com/lifter%20classification.pdf
USAPL/IPF: http://www.usapowerlifting.com/lifte...ipfclass.shtml
EliteFTS: http://www.elitefts.com/documents/elite.htm

EliteFTS refers to USPF standards, and USPF and USAPL standards appear to be the same. The elite total @ 198 is 1731 lbs, so you were right about the 100% RAW numbers being lower. I'm assuming USPF and USAPL allow some equipment.
Currently 500 squat, 510 deadlift, 345-350 bench - so total is 1355 so I guess a little bit under elite, but with a belt/singlet It might give me the support I need to pull/squat more. Not sure if it'd make 120lbs difference overall, but who knows :P

These are all numbers developed through bodybuilding training, mostly. I may in the near future try for a powerlifting event, I'm curious to see what I'd be capable of doing PL routines.
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