Baseline lifts

[LeroyB]

Hey guys,
I have been bulking on Test E (my first cycle) and its going well. I am up to 106kgs. Feeling like a monster.
I switch between bodybuilding style workouts ( 10-12 reps) and powerlifting (deadlifts / squats / heavy low reps).
I need some strength goals. for my weight.
My normal weight is 100kgs. (220 lbs). I am 5'10
Can you give me some ideas of good 1rm strengths for me for squats, deads, bench.

My current goals are: Dead 450lbs, Bench 300lbs, Squat 300lbs.
I know this is a noob questions but Ive never paid much attention to how much i lifted. I am nearest to my deadlift goal, and farthest from my squat goal.

I would a better perportioned set of goals, or is this ok, from a powerlifting ratio point of view.
Thanks!

[Nooomoto]

You should be able to squat/bench at least 315 for at least 1 full rep. My mooky brother who trains like garbage and eats even worse can hit 315 on bench and squat, he is about your size/height, a little taller.

The DL goal of 450 is a good number to shoot for. I'm currently chasing 500 DL, hovering around 485-495 depending on the day but just can't nail 500 (I did it once and got sick, haven't done it since). I'm experimenting with different forms and what not...oh well. Spring will be here soon and my chemcial friends will surely be glad to help me!

Keep in mind that if you are alternating between powerlifting workouts and body bulding workouts, it's going to take longer for you to reach your goals in terms of 1RM.

[LeroyB]

yea big problem on squats is i only go ATG and I have no spotter.
Bench is the same no spotter.
So i need to rectify that.
I will up my goals and work harder thanks!

[Nooomoto]

yea big problem on squats is i only go ATG and I have no spotter.
Bench is the same no spotter.
So i need to rectify that.
I will up my goals and work harder thanks!

In powerlifting, there is no need/point for going ATG. Most say it'll just end up hurting you...lots of things can go wrong doing that. For the purposes of powerlifting parallel is good. Widest possible stance is also used by many powerlifters to decrease the distance necessary to achieve parallel.

[LeroyB]

Right, I have never trained for power-lifting.
First it was strength in school - shoulder width - Mark Rippetoe stuff.
Then got into Rugby and Bodybuilding.
New to trying to really up my power.
I will force myself to go parallel some. I used to but I got so I prefer ATG.
Thanks for the advice.

[Nooomoto]

Right, I have never trained for power-lifting.
First it was strength in school - shoulder width - Mark Rippetoe stuff.
Then got into Rugby and Bodybuilding.
New to trying to really up my power.
I will force myself to go parallel some. I used to but I got so I prefer ATG.
Thanks for the advice.

Who do you play rugby with?

[Doc.Sust]

good numbers to shoot for 405 squat, 315 press 495 dead. get your squat up, just break parallel.

[LeroyB]

Who do you play rugby with?

I played for some small clubs in the states, but back in Africa now so sitting on the sidelines.
Might give it another go before I get too old

[LeroyB]

good numbers to shoot for 405 squat, 315 press 495 dead. get your squat up, just break parallel.

Thanks Doc.
New larger goals make me work harder!

[graeme87]

Decent raw lifts would be about
1.5 * bodyweight on bench
2 * bodyweight on squat (maybe a little less)
2 * bodyweight on deadlift (maybe a little more)

[LeroyB]

Summary of info for a 100kg (220 lbs) power lifting noob.
Good Goals:
150 kg (330 lbs)bench press (315 per doc) - My Goal = 330
200 kg (440 lbs) squat (405 lbs per doc) - My Goal = 440
200 kg (440 lbs) deads (495 lbs per doc) - My Goal = 440

I am probably at 300 on the bench, Ive gotten 392 on deads in the middle of a work out 3 times, squats I work out (ATG but moving to parallel now) with 250lbs. Lite but ATG literally. My joints and back are quite happy with it as well.
Thanks for the input, I like new goals.
!

[Doc.Sust]

go for 495 on the dead! shoot high, you can do it!

[LeroyB]

Update:
Deadlifts over 470
Bench over 330
Squats lacking bad at under 350
I am having a hard time getting used to NOT going Ass to grass on squats.
Its like learning to stop with a lot of weight partly through the movement.

But Its all good. Still working at it.