Rate my stats

[covert025]

Hey.

Honest opinions, I am open to any criticism, be mean if you have to. Everyone on in my family is skinny short or skinny tall. I am already up +10lbs above natural body weight.

Age 23
Weight 143-145lbs
Height 5'5
Bf: 7.5 to 8%

Max:
Deadlift: 315lbs (with belt)
Squat: 315lbs (with belt) (I go parallel, can't go all the way down yet)
Bench: 180lbs
Shoulder Press: 155lbs

Goal is to get to 165lbs.

My thoughts
Need major improvements in bench, would like to see 225 max. I think I am ok in deadlift/squat department.

Squat, I struggle with, with 315 its putting a lot of pressure on my back. I rather go reps with 225X6 for 5 sets.

Need help on improving my Bench, I think my problem is triceps. Shoulder is strong enough.

[stevey_6t9]

gud lifts with your weight man.

[6ft5]

Tricep-seated over head cable ext. face away from rack-tri are always under pressure even at the top, its a little tricky at first, use a chain for more cable.
Almost like seated overhead single dumbell. Other than that stats are good.

[stpete]

Good stats man for your weight.

Try flat bench dumbells to increase your bench.

[javerton]

You didn't list up how long you'd been training. There are also literally hundreds of factors here stopping us from really giving you a proper answer.. Just keep at it mate.

[BPack10]

You will have to lift heavier than 225x6 for 5 sets to improve your max squat. Push the heavier weights. Getting stronger is never comfortable. I like barbell extensions and close grip bench presses for improving the bench press...

[the big 1]

Well done for those lifts, thats well above average for you wieght.
Try eating more, not only will it boost your strength, it will also surround you joints and cartilage with more fat and water to protect your joints.

Also try lifting straps, raps, belts, chalk, spotters, powerbands etc...
all these little things make a huge improvemnt in your strength.

[polly56]

whats ur gender?

[MotoLifter]

You will have to lift heavier than 225x6 for 5 sets to improve your max squat. Push the heavier weights. Getting stronger is never comfortable. I like barbell extensions and close grip bench presses for improving the bench press...

this worked the best for improving my bench numbers.


Moto

[Hobbitjones]

also i talked to a few of the big name guys at the Arnold Classic today they agreed the key is to bench 90% of your 1 rep max often for 3-4 reps. This may be wrong but its what they told me.

[lovbyts]

whats ur gender?

That's cold....