T Nation

Bodyweight and 3/4/5 Lifts

hey everybody

i just have a couple of questions.
first i am wondering for everyone that benches 300 squats 400 and DL 500 how much do you weigh?

i am about 200 pounds and would like to work up to those numbers. is it possible at 200lbs?

also i would like to get into power-lifting at some point but i do not know much about it. what kind of weight would i be needing to move to be considered competitive at 200lbs?

thanks ahead of time

That might answer your question. It’s more than possible. Get yourself to a powerlifting gym and surround yourself by people stronger, smarter, and more experienced than you. You’ll see your numbers shoot up.

As to what’s considered competitive. It’s been said on here a million times, if you can bench 135, squat 135, and deadlift 135 you can compete. Every journey starts with the first step. Don’t let anything hold you back.

I was just going to write in and say that doing those numbers would be pretty good for a Raw 198lb powerlifter. So, if you made those numbers, you’d be good not just relative to normal people but good in comparison to other powerlifters.

There are several top level powerlifters in the 198 class who have deadlifted over 700 and benched over 400.

[quote]FightingScott wrote:
I was just going to write in and say that doing those numbers would be pretty good for a Raw 198lb powerlifter. So, if you made those numbers, you’d be good not just relative to normal people but good in comparison to other powerlifters.

There are several top level powerlifters in the 198 class who have deadlifted over 700 and benched over 400. [/quote]

Yeah man it’s definitely do-able.

I agree with FS in that if you can do the 3/4/5 lifts @200 or less then you are strong. No reason to stop and be content, but to pause and be proud.

I’m curious, to those who can complete all 3 lifts how long did you train for to get there? And at what body weight?

I’m 215 and I have the deadlift and squat but the best I’ve ever benched is 245. I have a lot of shoulder problems so I don’t train it as much.

I feel like bench would be the hardest at 200 pounds.

[quote]DouglasJ16 wrote:
FightingScott wrote:
I was just going to write in and say that doing those numbers would be pretty good for a Raw 198lb powerlifter. So, if you made those numbers, you’d be good not just relative to normal people but good in comparison to other powerlifters.

There are several top level powerlifters in the 198 class who have deadlifted over 700 and benched over 400.

Yeah man it’s definitely do-able.

I agree with FS in that if you can do the 3/4/5 lifts @200 or less then you are strong. No reason to stop and be content, but to pause and be proud.

I’m curious, to those who can complete all 3 lifts how long did you train for to get there? And at what body weight?[/quote]

When I started Powerlifing my lift were:

Bench 225
Squat 315
DL 365
BW 170

Now I am at:
300
440
515
BW 190

It took me about 14 months to hit that. Those are raw numbers.

Those numbers should lerley be your 1st set of goals as a 198er/200lb lifter. Or any weight really.

Nxt step is 400/500/600. Now that’s a challenge for your BW!

For my first competition (almost 2 weeks ago), I competed in the 181 (raw) and finished with 415, 325, and 490. I have pulled 510 in the gym, fresh.

I have been training for a long time but only just became interested in powerlifting. Goals for the end of the year is 450, 350, 550.

On the other hand, my training partner started Jan, 07 after 3 years off of lifting and finished the same meet with 415, 315, 515 in the 198 class.

He had never deadlifted before we began training.

The owner of my gym, Ryan Celli, is a nationally ranked lifter in the 198 class. His best raw total is 1758 at 193. Best two-ply total is 1968 at 192.

I would say competetive at 198 would be 70-80% of his numbers.

As another rule of thumb, I think the 3/4/5 goals are most suitable for a 200 lber. Of course height matters, too. These numbers are all for someone of average height, 5’9"-5’11" or so I would say.

For the record, I’m 5’10" and hit 3/4/5 all at 200. The bench was the last one I got, but if it wasn’t for some shoulder problems it would have been the first as it took me over 2 years to go from 290 to 300. Overall, the squat was the toughest. I am not naturally a very good squatter and have had to spend a lot of time working on it.

I was 205 when I hit a 350 bench, 410 squat, and 530 deadlift.

thanks for all the info guys that helps a lot. that gives me some good ideas of where i should set my goals. i guess all that is left to do is find a good gym to train in and find some competitions.

I’m 188lbs at 5’10" now. My bench bests are 315 (raw at AAU competition in the 181 class) and 350 (raw touch-and-go at the gym). I can’t squat or deadlift anymore because of osteoarthritis and some nasty leg bowing, but I squatted 460 and deadlifted around 500 at around 200lbs in high school.

My base of strength on bench came from lifting for football in high school, where we basically lifted heavy bench and heavy squat every day. I jumped from 300ish to 350 in grad school, primarily using a kinda-Westside-like split where I’d bench full range twice a week. One day would be heavy (typically multiple sets of 1, 2, or 3 reps at 85% or more) and the other day would be heavy-ish repetition work (usually four or five sets of 5-7 reps). For variety I’d sub the repetition day with speed work or partials (lockout work, towel/board press, etc.).

I’d be happy to help out if you have any questions.