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Old 03-08-2011, 06:30 PM   #2
Eric Montgomery
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Join Date: Feb 2009
Location: San Diego  CA
Posts: 7,413
Re: Realistic Strength Goals

If you're doing the 70s Big program you go up in weight every start with weights that aren't too difficult and do 3 sets of 5 reps (or 5 sets of 3 reps for power clean, or one set of 5 reps for deadlifts) and increase the weight by 5lbs for each workout. So if you start squatting 135lbs for 3 sets of 5, the next workout will be 140x5x3, then 145x5x3, and so on. You'll want to increase deadlift by 10lbs per workout so it keeps pace with your squat gains, and you may find yourself needing to cut down to 2.5lb gains on bench and press so you're able to sustain progress. You shouldn't get stuck for the first few months unless you start too high or make your jumps too big.

The fact that your squat is 25lbs more than your deadlift probably means one of two things--you're not squatting to full depth, or your deadlift form needs some work. Posting some video to digital coaching would make it easy for us to tell.

Either way, with a few months of being consistent on this program you should be able to get up somewhere in the neighborhood of 1.5BW squat, 2BW deadlift, BW bench, BW power clean, and .75BW press. Those would be your 1RM numbers, so your 3x5 or 5x3 (or 5RM deadlift) would be somewhere around 80-90% of those.
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