<p>Any weight/power lifters in these forums? Any of you guys work out? (with any of the major lifts? squat, bench, deadlift, power clean, snatch, jerk, overhead press)</p>
<p>Yes. </p>
<p>Squat - 305 </p>
<p>Bench - 165 </p>
<p>Deadlift - 185</p>
<p>I dont do the rest, although I want to start doing some workouts involving power cleans, you got any tips? I'm not sure whether to include them in a lower or upper body workout, as they incorporate several muscle groups.</p>
<p>what do those numbers mean? Cuz I sure can't lift that much weight that high.....</p>
<p>Yep, well- I do sports. We are in the weightroom lifting a large majority of the time. Just remember, endurance- low weights, high repts... strength- high weights, low... also workout on every machine if you want a total body. I would not recommend like just doing biceps or triceps. do delts and latsa and pecs. it will make recovering harder, but it is worth it in the long run...</p>
<p>actually thats a myth ^</p>
<p>Every machine? Uh, no. You only need to do 3 - 4 weightlifting exercises per session (ideally the parts you work are all upper or all lower body)...spending more than an hour (or 75 minutes for lower body) lifting is not optimal.</p>
<p>I can bench the bar...does that qualify me as a powerlifter? haha jk. I can bench ~155 lbs and squat ~225 (yes I know a three year old cound squat more than I).</p>
<p>weight- only in the low 160s</p>
<p>bench- 225ish</p>
<p>squat- 285ish</p>
<p>I used to bench 180 when I was a freshman. Now I am a junior and I can't even do 120. Studying is more important than being buff. :)</p>
<p>I'm not sure how I could do w/ a deadlift, but I can carry at least a 160 lb person around.</p>
<p>I'm just getting into some of the Olympic-style lifts (snatch, jerk, clean) but I've been benching and squatting for a few years. The doctor won't let me squat anymore (fractured a vertebrae putting up 800 on a leg press and running after without stretching), but I still try to bench 3 times a week or so, and my max is somewhere around 230. I weigh 175 by the way. My goal is to weigh 190 and max 285 by football season, so it puts me lifting 150% of my body weight.</p>
<p>The old myths about # of reps and weight aren't all that true. You have to vary your lifts and sets to work all three types of muscle fibers (slow-twitch, red, white).</p>
<p>Benched 240 lbs. But I weighed like 245 lbs so it's not too much of a achievement.</p>
<p>High rep/ low weight workouts are designed for beginners and anyone with less than 2 years of experience lifting.</p>
<p>piccolojunior, why is your deadlift so low? That's a big disproportion between your squat and deadlift.</p>
<p>The workout I do uses only compound lifts and this is how much I've been able to lift so far (started working out about 4 months ago)</p>
<p>Squat
185</p>
<p>Bench Press
115</p>
<p>Overhead Press
85</p>
<p>Power Clean
135</p>
<p>Deadlift
245</p>
<p>Edit: Picollo, power cleans are probably the BEST workout for getting in like everything....I really don't recommend working out upper body/lower body as separate. Do them together. The routine I'm following right now is...</p>
<p>Workout A
Squat
Bench Press
Deadlift</p>
<p>Workout B
Squat
OH Press
Power Clean</p>
<p>I do 3 days a week, M W F, and alternate between workout A and B. If I start with workout A one week, I start with B the next; that way, I will be deadlifting 2 times and powercleaning 1 time in one week, and in the next week, I will be powercleaning twice and deadlifting once. I'm still a novice by powerlifting standards so it is ok for me to squat 3x a week. Once the weights get really heavy, you need more time to rest.</p>
<p>Btw a good site I've found for this kind of stuff is:
<a href="http://stronglifts.com/%5B/url%5D">http://stronglifts.com/</a></p>
<p>Hopefully that isn't considered spam and my post won't be deleted lol.</p>
<p>
[quote]
piccolojunior, why is your deadlift so low? That's a big disproportion between your squat and deadlift.
[/quote]
</p>
<p>Deadlift accident in 2006.</p>
<p>
[quote]
Edit: Picollo, power cleans are probably the BEST workout for getting in like everything....I really don't recommend working out upper body/lower body as separate.
[/quote]
</p>
<p>I do them separately because they suit my training schedule for track better. I don't like running on the same days I do weight training for legs. So in that case, I probably wont do power cleans unless I lose interest in the 400 (highly unlikely).</p>
<p>My knowledge mainly came from a site that I used to frequent back in 2005. Nowadays it's impossible to find, even on google. Look for "Hoop Madness Sports"...as you can tell, my motivation for lifting was basketball.</p>
<p>Check out the site I posted. And yeah I agree it sucks to run after a heavy leg workout. Just curious, what exactly was your deadlift accident? Did you pull your lower back?</p>
<p>That's a good program, Rippetoe's I believe it's called.</p>
<p>Bench:255
Squat: 425
Dead: 455</p>
<p>Yeah I didnt keep my back flat on the way up on a lift...fortunately it was nothing more than a severely strained back, but for a while I thought I had a herniated disc.</p>
<p>The numbers are meaningless without your weight class...:P. I know absolutely huge guys who don't bench 200. And for the powerlifters...you gotta saw with or without gear.</p>
<p>(My numbers are bad even for my laughable weight class).</p>