i’ve written this before, in two years i’ve gone from 148-187lbs., but what are good numbers range wise for Bench (barbell and dumbells) flat, inclined, declined respectively. Squat (back) both free and assisted w/ a Smith, deadlift, and shoulder presses. Rattle off some poundages please.
Thank you. I’m curious to see how my strength is progressing.
Bench- no idea because i don’t have a spotter and w/ long arms it seems my front delts and tri’s push more than chest. If i do bench (barbell in the future i’ll try a wider grip to nipple line to focus on chest more.
dumbells incline press 35’s warm up 45’s set 6-10 reps, 50’s same, 55’s same, 60’s if i’m fresh. (3-5 working sets)
flat’s similar weight could do more but lately i kill upper chest and am a bit tired by flats.
decline because of lat involvement 65’s 70’s 75’s 80’s sets 4-8 reps.
Shoulder press sets 35, 45, 55, 60, and back down (dumbells)
Squat on smith around 300 max. for 5 reps.
Deadlift i’ve just begun so no #'s yet.
I want #'s to shoot for. Overall my concern is mind muscle connection and controlled form focusing on the negative but i’d be lying if i said the poundage didn’t matter.