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My best are not to amazing.
305 best bench (not sure if I locked)
Squat I never maxed out on (weak knees)
But I am learning to deadlift and think I can do 500 easy.
So I know where I am at, what is everone's best?
All these lifts are raw, with no belt though i have never actually done these lifts, though they have been figure out using a calculator because i usually perform 4-5 reps. So my real maxes could be a bit less or a bit more. My deadlift sucks it needs work =/
Good bench for your age, keep working on everything and more on the other two
Actually, DLS, you've hit upon a topic I have interest in. I have RARELY seen any lifter hit his/her best lifts in any given meet. I know why, of course, but would like to know the extent of the desparity.
So...everyone who's a lifter, give us your best lifts both in and out of competition. I have a very important point I'd like to make from all this.
s 1100 /1014
Pressure....nervousness, lack of concentration. I think many roles play a part and pre day sleeplessness anticipation.
In a meet:
I don't max often on competition lifts in the gym. There's usually bands, a box, boards, etc.
Acker did the numbers right...how 'bout giving both "best" and "competition" figures...
Age : 40
single ply gear
dl 470/495 (don't use gear for DL)
I never competed, but I'll throw my numbers out there.
bodybuilding squat: 385
parallel box squat: 495
bench press: 275
48YOUNG 198 WT.CLASS 2+ YEARS LIFTING [JUST GETTING THIS TRAIN ROLLING]
S 585-541 1PLY
B 345-292 RAW
D 500-501 1PLY
All 181 and raw.
For me, the reason for the difference in the DL numbers is because I went straight to 500 instead of pulling 480 or 485 for a better total. Bench always goes well for some reason, though it's my worst lift. Squat is always hit or miss because I don't know how to train it.
The 9th Time,
I can tell you what helped me with my squat. What you should do might be dependent on your current situation, meaning how strong your legs are. But my guess is that they should have a descent amount of strength just by noting how great your deadlift is.
I personally did some bodybuilding type routines over my beginning years, that in which helped me to get big and strong legs. With that part it's more about building more muscle as opposed to focusing solely on limit strength.
But later on when I tried learning about powerlifting I wanted to try the westside style because I heard it worked well and the concepts seemed quite solid. My strategy was to perform box squats with conjugate periodization. So I would change the box heights on my ME days every 3 weeks; I suppose trying bands might have been good too, but I did not have access to them at the time. I used the squat stance that Louie Simmons describes in one of his articles. And I would also have a DE day every week as well where I would do box squats again. I was able to "learn" how to push some crazy weight with the box squats in as little as 9 weeks. I moved weights greater than I had ever imagined I could because I had never done box squats or powerlifting squats before. My legs were already big and strong; all I had to do then was to learn how to do the lift.
So as you can see, it depends on how strong your legs are. That issue should be addressed first. The second main point I see after one already has big and strong legs is just that you have to learn the right stance that will maximize the amount of weight you will lift. That's covered in one of Louie's articles on his site. And you have to practice! I don't know if you actually need the DE day or not though. Probably not. Well, it might actually help in the beginning or just for a person who needs to work on speed. But some of the natural guys I have talked to such as Jeffrey Vaughn and Charles Bailey, they don't use an extra day for DE work. Why? If done right it only waists time and cuts into your recovery time. You figure if you do a total of say 8-12 sets per squat workout and start off with light weight and let every set be done with speed, then all your warm up sets serve as DE work. Then the extra day is not needed.
The only other thing I would say is that it certainly would be useful to mix 2-3 week periods in there where you can actually practice the same stance that you plan on using in contest without the box.
I don't compete, but if I were to, that's how I would do it. That is what worked for me when trying to learn to push heavy weights real fast. What about growth? It will come, but slowly. When you hit a new PR from contest to contest I'm sure somewhere along the line your muscles will have no choice but to grow, even if you aren't working with heavy weights. But isn't that what you want in powerlifting anyways? You want to lift more weight, but at a lighter body weight. The person who first got me interested in those ideas was a 165 lb guy who could bench 405 lbs raw and after a 3 month layoff. Who says you have to be big to lift heavy weights anyways?
Thanks for the thoughtful post, Izzo. I am doing some of the things that you are talking about. Everybody----EVERYBODY---I talk to tells me to gain weight and worry about the other stuff when I weigh over 200 pounds. So I have ended up doing something similar to what you are talking about in term of training muscles, which is GVT. I made a badly-planned but encouraging attempt at it before my contest and have decided to focus that this year. Two months of volume work follwed by a peaking cycle, repeat until buff. I have 12 months. I should be around 210 by the next compy.
Competition vs. Gym:
squat: 628 vs. 635 (4 singles with straps down and no knee wraps)
bench: 451 vs. 455 (just a check to verify it'd touch)
deadlift: 672 vs. 635 (octagon plates and thick bar give 1 1/2 - 2" deficit)
The 9th Time,
How's that working out for you so far? It might be good to mix in some medium weights in the 3-8 rep range during your growth phases, if you can recover well from it. That's actually part of what I did a few times and got some good results from it. But that was several years back. I was younger then, probably a bit fatter, stronger, and I could recover a lot faster. I actually used to work legs 3 times per week, a medium-heavy day, a high rep day, and a volume day. Now days, no way! I would probably be overtrained shortly after 2 weeks!
The main thing is you need a reasonable mixture in order to grow good. Volume training is good and it works, but you still have to work on that medium-heavy weight in order to push past strength barriers, otherwise you are just turning yourself into an endurance athlete; without the heavy weights the body will have no reason to grow.
Just remember, even high reps and volume training is heavy for a newbie and will work fine for them alone, but that isn't you. But as you proceed with the years, you will progressively need hevier weights to grow well.
And if I recall correctly, you are tall? Todd Wilson told me real tall guys need a lot of weight to become real strong.
Good luck with that! I'm sure you will figure it out. And I'm sure you will get much stronger. Your deadlift is great!
Keep this thread going, folks! It is quite revealing!
Squat: 175kg/155kg (386/342 lbs)
Bench: 120kg/105kg (265/231 lbs)
Dead: 232.5kg/220kg (513/485 lbs)
All raw and at approximately 90kg (198 lbs).
In training, raw (which means beltless, wrap&strapless as well in my book) at 220 (100kg) 35 years old.
DL 272,5 kg/600lbs
By the way, I never entered competition, It's all "recreational"
using only a belt and knee/wrist wraps at 82.5 kg bodyweight
SQUAT - 130 KG
DL - 150 KG
BP - 110 KG
its raw, no support at 78 kg bw
In the gym:
SQ: 740 (little high)
Competition lifts are all at 181 lb weight class. Gym lifts are somewhere around there. Alll in full competition gear.
sq 810 / 800
bp 460 / 460
dl 738 / 733
181 / 165
Power Clean: 305
Dead: never maxed, but have done 405 for 3 reps in training.
All raw, not even a belt. I'm a retired football player and have never competed in powerlifting or any other strength sport.
Current Ht 6'2" Wt 255
Got 310 today in the clean. Attempted 415 on the bench and missed it.
havent been to a comp!
Will tally results over the4 next few days...you may be surprised at some of the suggestions I make...
Hmmm... max lifts.
All my maxes came in competition (except bench). I just did better in competition. Got more into it. Also I don't "cheat" in doing lifts in the gym, so that brings my gym numbers down compared to many other people's. Not that I competed a lot, and haven't done so since I think 2002. Now I'm more into OL just for fun.
I won't even say my bench, it sucked. Not even 300 (I'll say that much). I had a shirt but never took the time to use it properly, so my best bench was not in competition and was raw.
Squat - 507 with room to spare, but it was my third attempt. Done in Inzer wraps and a Z-suit and 10mm belt.
DL - 513 in wrestling shoes and a singlet and 10mm belt.
Both the squat and DL were in a NASA event if that gives any idea of the strictness of the lifts.
Front squat 355 (basically butt to calves), but I didn't do front squats when I was training PL so it might have been higher had I been training it then.
Let me guess, you might say: "Go make your competition efforts, just like another training maxing inbetween day".....
s 1100 /1014
Hardcore. Was the 1100 done with a conventional bar? Half a TON!
About the gym/competition lifts.
Seems to me that if you're doing a THREE lift meet, then there's a certain amount of fatigue involved and also you have to compromise training to make sure that all three lifts are giving the best possible total. Training for a single squat peak, for example, you could ignore the bench for a while and get the 'little bit extra' on the squat bar.
Competition Lifts in 275lbs class, weighing 255
Bench: 442 (Metal wrist wraps, no shirt)
Squat: 705 (wraps/belt)
From my powerlifting days:
Squat: 345 gym/ 355 competition (Raw PR: 255 lbs)
Bench: 200/ 200 (Raw PR: 154 lbs)
Deadlift: 355/ 375 (Raw PR: 350 lbs)
I never truly maxed out with equipment at the gym, but usually I was able to lift a bit more in comeptition than in training, due to all the adrenaline I guess.
Weightlifting (only 6 meets so far):
Snatch: 100/ 110
Clean and jerk: 136/ 142
655 is my best official. I Did that over age 40+
Ive pulled 705 to my knees many times in competition, but never locked out.
705 best in gym
900+ rack pulls at the knees, without straps, on video
oddly enough, I have 700 lbs REVERSE (pulled behind me), raw, belt only, ON VIDEO. The more linear i am, the stronger i am, and reverse deadlifts at least for me, cause me to be very linear.
Indy Power Team
OK...tomorrow the analysis for sure!
...awright...tomorrow. Really! Got tied up today.
here's my in the gym lifts
sq 845 belt knee wraps
bp 525 wrist wraps
dl 705 belt
gear in gym lifts
Oh holy cow, I think the data just got skewed.
Yep, it did. OK, I'll delete Big Daddy's data. But I won't forget it! I'll comment on it!
gym averages Compettition averages
squat bench DL Squat bench DL
648.25 404.25 596.50 640.92 406.83 584.17
As you can see, there are only slight differences between gym lifts and competition lifts. All of you tend to lift slightly more in the gym than you do in meets. This is VERY bad! It shows that you have not adequately planned your training for the competition you are planning to enter. I have studied this "problem" extensively, and the nuts and bolts of it is that had you planned carefully you would have lifted MORE in competition than you did in the gym. As much as 10 percent more!
My only recommendation is that you STOP trying to max in the gym! Save it for them competition, and you will end up doing as much as 10 percent more than you otherwise would have. Your last few workouts should consist of triples. Not singles.
I am as guilty. That's how I know this. I have left so much in the gym! What a waste! The Russians know this, and that is one of the BIG reasons they're kicking our butt in both OL and PL. And in many other sports as well.
Doc, many thanks for your recommendations it will certainly help everyone here
I don't want this discussion to end here. Yu guys/gals how have competed for years....where are you? Need your input on this!
I feel like in 1-ply gear, I'd do better in meets. I missed a 500 squat 3 times in the gym and nailed it at the meet. I've always deadlifted better in a meet, and I wear 1-ply gear for it.
2-ply gear is a totally different animal for me still. I think once I get more experience/practice, then I'll hit better in meets than in training.
I'm going to Columbus this weekend for UPA nationals. We'll see how the numbers come out there.
that if people didn't max out in the gym that their meet lifts would SEEM bigger only because they never did a gym max. But that their overall max was still unchanged?
from the data there is NO statistically signifcant difference in gym and meet lift averages.
just because you save your max for the meet doesnt' necessarily imply logically that that then gym lift will be higher than what it would have been OR higher than a gym lift on a particular day
one reason gym lifts are so high is that they are MULTIPLE attempts. ie--if I try to max out on a gym lift on tue march 24 and don't get a PR. I may try again in april, may or whenever but I only record the HIGHEST...not the sub-highest
where as a meet lift I get what I get and can't skew the data
My best deadlift: 355 pounds
I agree with Jeff.
TheKingOfTheJungle! is a liar.
LOL, what the f**k is wrong with you. I easily pulled 355 two weeks back (drug free). You are a little pencilneck geek that's why you hate on my accomplishments in the sport of powerlifting.
Lets see the video.
I don't doubt the Royal Word, but what does interest me is how you managed to edit your post:
I ascribe to the theory espoused in Supertraining, namely, your best lifts are reserved for competition because of your psychological state at the time.
I train by myself most of the time, but I'm friendly with a number of lifters in the area, and I tell them my gym numbers when we discuss training. When meet times have come around, it's time to "put up or shut up," and there's an extra something I get when I'm on the platform and people are watching to see if I can do what I say I can.
I'm nowhere near any of the national and world class guys at my weight, but seeing them put up ridiculous numbers right before I get on the platform helps me shift my perceptions of what I can do on that given day. I don't get that when I'm doing a typical max effort day in the gym by myself or with one or two other guys.
For this reason, my competition lifts have always been better than my gym lifts.
Why are you guys having a hard time believing that His Majesty can DL 355? And easily? He didn't claim 755, did he?
For my part, my best ever DL was 440 back at the end of the Ice Age. This was still during the early Neolithic era, and weights & measurements had just been invented. As a matter of fact, when someone saw me lifting my log with two disc-shaped stones on either end of it, they said:
"RODERICK, YOU DUMBA*SS, WHY DID YOU INVENT THE BARBELL WHEN YOU SHOULD HAVE INVENTED THE WHEEL?!"
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