T Nation

Are My Lifts Weak for My Weight?

I’ve been lifting since late February .

25
5’6"
209lbs
21-22% BF(calipers)

This is what I’m currently doing.

MONDAY=

Squat:
225x5
235x4
235x4

Deadlift
165x5
170

Bench:
165x5
170x4
170x3

Seated barbell press(Smith)
115x5
125x5
135x2
125 all 3 sets

WEDNESDAY=

Leg extension(A,large)
145x15
145x15

DB flys:
30x15
30x15
Go down same level as bench rep, lower than chest and keep feet back too

Lat pull down:
100x15
100x15

Leg curl:
125x15
125x13
A, first large

DB lateral raise:
15x15
15x15

Skull crushers(EZ bar):
45x15
45x15

EZ bar preacher curl:
55x15
60x15

Seated calf raise:
75x15
75x15

Rear lateralls:
10x15
10x15

FRIDAY=

Squat:
135x20

DB bench:
40x10
45x10
50x10
60,70,80

Bent over row:
45x10
95x9
95x8
95,105,115

Stiff legged deadlift:
95x10
115x6
115

DB shoulder press:
47.5x8
50x6
50x6
50

Close grip bench:
135x8
135x8
135,145

Barbell curl:
85x8
85x7

Standing calf raise:
230x10
230x10
240,250

You’re only wondering if they’re weak, or are you looking for opinions on your program as well?

1 Like

Not being a dick but… your lower body strength wise is slightly underdeveloped relative to your upper body. Especially your Deadlift … unless you have a physical issue there is no reason it should be the same as your bench.

I’m assuming your weights are in lbs and not kg?

Nor should it be so much lower than your squat, unless there’s a physical issue or your squats are not particularly deep.

All those issues aside, I’ll go ahead and say that yes, your lifts are weak for your weight. So are mine. That just means you probably have many aspects of your training, diet and recovery that you can easily improve upon.

This is a good thing. Some people need to take great measures to make progress. You don’t.

3 Likes

for the record I was being polite :slightly_smiling_face:

2 Likes

They’re not weak, you may stop training now.

For what it is worth, it is irrelevant what your lifts are as against anyone else’s lifts. Unless you’re competing, it only really matters that you improve against your starting standard.

A lot of it is going to be determined by training history and technique. If you nail the technique you’ll see the numbers go up and part of that is having sufficient experience under your belt.

As long as you’re not regressing, it shouldn’t worry you unduly.

1 Like

I started deadlifting last week. That is a test strength for that rep range that I’m playing with I’m going to keep decreasing but I feel like I could easily do over 200 for 5 reps.

it’s such a subjective, relative question, there isn’t really a good way to answer it. It depends on who you’re comparing yourself to, and what standards you think are relevant (training age, actual age, etc).

I’ve been training on and off for 15 years. I can deadlift 600+. And I weigh less than you do. Does that mean you’re weak? maybe. My brother weighs about what I do, he doesn’t lift weights, and I would bet his deadlift numbers are similar to yours, but his squat and bench are almost certainly weaker than yours. So are you strong? maybe.

You’re far stronger than I was when I started training, and you’re also much heavier. I’ll throw out some more numbers from my personal vault for comparison:

After a year of training, I could bench press 225 for 1 rep. I weighed around 150 lbs, at 5’11. I could also squat about what you do after training for a year. I deadlifted more than what you have very quickly.

So. Now you can answer you’re own question. You get to decide a) if you are weak for your weight, and b) what you will do with that answer.

Enjoy the iron game.

4 Likes

once you get the form down … you will way surpass that sooner than you expect

4 Likes