2, 3, 4, 5 plate lifts

Im weak as shit so at the moment im aiming for a 3 plate squat, 4 plate dead, a 2 plate bench and a 70 kg press. I should have it by mid may hopefully. Good luck.
 
I injured my rotator cuff about 2 months ago. Visited the chiropractor three weeks in a row while he did the shockwave therapy on it. Not sure if anyone else has had it done but it stings like a bitch.

So had to take it easy the last little while. A few weeks ago I was doing bench with just the bar getting my shoulder used to the range of motion. Had a hot girl next to me doing the bar with 10's. A little embarrassing but it just wasn't ready for weight yet. Normally max out at around 255. It's coming back though. Was able to throw a plate on last workout and shoulder still feels good. So in the meantime I been squatting 2-3x a week and deadlifts once a week. I'm starting to develop ghetto ass.

Looks like you're very close to your goals too, good job!
 
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I'd like to be in the "2-3-4-5 Plate Club", but no way in hell I could ever get my DL ~90lbs higher than my squat. For me, it'd have to be the 2-3-4-41/2 Plate Club, at best.
 
Mock meet may 16th
We'll see where I'm at then
 
Those are pretty much my goals too, minus the bench because I don't train for it. However with a 100kg press it's pretty much impossible not to have a respectable bench to go with it.
 
InertiaTraining said:
Those are pretty much my goals too, minus the bench because I don't train for it. However with a 100kg press it's pretty much impossible not to have a respectable bench to go with it.
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yeah i agree, i think i'm going to lay off the bench and focus on ohp for the next few months to see what sort of progress i can make- maybe maintain it with some weighted dips or something in the meantime.

i've not really trained for heavy ohps before so looking forward to some noob gains (i hope).
 
I'm a good ways off from most those. Thought I might get the 405 squat this year but got sick and losing weight not sure if it is going to happen. Have hit 380 but since then haven't even attempted anything about 360 because it was such a struggle. Bench just has a ways to go with my best ever bench being just 270. My press I would say is one of my better lifts but at a bodyweight of 172 and a max as of right now around 185 don't know if I will be able to get to 225 anytime time soon.
 
I am an old guy and would just like to wish all of you luck. May I offer the following:


1. Consistency. Stick with a program for a while before you decide it is not working. Two weeks is not "a while."
2. Keep your dietary intake steady. Whether your goal is to gain or to cut (should be to gain if you are trying to increase strength as a general rule - yes, there are exceptions) then consistently eat to support your goal.
3. Stay focused.


Yes, common theme to all, but also ignoring the above are probably the most common mistakes I see, other than:

Good technique, good technique, and mother fucking good technique.

Nothing takes the place of that for long.
 
2 plate ohp will be the hardest for most to achieve. Plenty of skinny guys bangin out 5 plate dl's and 4 plate squats, but very few can do a 2 plate strict overhead. But I know fat guys who are at 3 plate dl's that do reps of 10+ on 225 ohp. Its amazing what fat can do to your press.
 
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I'm past all the other ones but still haven't managed a 100kg standing strict press. Annoys me greatly.

As Eric says above the reason I haven't managed it yet is because I don't consistently train it. For a number of reasons but the main one being that I train my garage and the ceilings too low.
 
I will just settle into the 1,2,3,4 club first.
1 plate OHP
2 plates Bench
3 plates Squat
4 plates Deadlift
 
I think your OHP will be the hardest to hit within the timetable...

I'd like to

- rehit 2 plates OHP
- hit 4 plates BP
- Rehit 5 plates squat
- Hit 7 plates dead before april 2016 ( best one yet was 275 kg aka 5 reds + 1 mini red lol )
 
fbmmofo said:
I'm past all the other ones but still haven't managed a 100kg standing strict press. Annoys me greatly.

As Eric says above the reason I haven't managed it yet is because I don't consistently train it. For a number of reasons but the main one being that I train my garage and the ceilings too low.
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Possible suggestions:

1. If you can clean, move outside, clean the weight, then press it.
2. Figure out a way to do it seated. Not as good, but can help.
2a. Then move your shit outside if you can once a week to practice your OHP while standing. Sort of sucks.
3. Improvise an out-door rack just for pressing. It only needs to hold 225, so it is not that hard.
4. Travel to a gym one day a week. Depending on circumstances, this may be an option, depending on schedule and availability. This may also give you access to shit you do not have on that day that you might wish to work on.
 
Thanks Eric. I've done most of those at some point, only one I haven't done is the outside rack thing. The problem I have with outside is, being in the UK the weather isn't consistent enough to program it outside every week. Altho I'm probably just making excuses.

I have seated pressed 110kg I think, I didn't really like doing it seated it felt wrong. You are right tho I should just go to a gym once a week and press. I could do some other stuff I can't do to.
 
fbmmofo said:
Thanks Eric. I've done most of those at some point, only one I haven't done is the outside rack thing. The problem I have with outside is, being in the UK the weather isn't consistent enough to program it outside every week. Altho I'm probably just making excuses.

I have seated pressed 110kg I think, I didn't really like doing it seated it felt wrong. You are right tho I should just go to a gym once a week and press. I could do some other stuff I can't do to.
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Yep. Not sure what you have at home, but cables have their uses for very specific work. Plus a change of scenery is motiving from time to time. Adopt the "since I am driving to the damn gym I better train like a Really Serious Mother Fucker!!!! sort of attitude."

:)

Good luck man.
 
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