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  • 2 Post By Mini-G

Thread: Big 3

  1. #1
    Junior Member DrBPackenwood's Avatar
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    Big 3

    1RM

    dead 200 kg (440 lbs)

    squat 160 kg (352 lbs)

    bench 120 kg (264 lbs) (i think..)

    what's yours?

  2. #2
    Founding Member Mini-G's Avatar
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    Don't know. I don't do them :P

  3. #3
    Founding Member kubes's Avatar
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    I dont do them anymore either... Have to work around existing injury's. For chest i start with the hammer strength machine 4 plates loaded on each side 5 working sets of 12-20 reps then free weight flys 60 lb dumbbells 5 working sets of 12 reps and i finish off with incline free motion cable flys 5 working set of whatever weight i can move. Each training day is something similar meaning that i am working around injury avoiding compressing my spine. It seems top be working... Not bad for a little guy

  4. #4
    VET warmouth's Avatar
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    I wish I could post huge numbers, nut I'm with Jim, my back don't handle heavy weights with deads or squats. I do light weight squats and sometimes light deads, but seldom go over 225. Most times I'm under 160 when I even do them.
    As far as bench, I will do 1 set of 5 once a month to assess progress. I never use barbells anymore for bench. DBs baby!
    Last edited by warmouth; 04-27-2013 at 04:14 PM.

  5. #5
    Founding Member kubes's Avatar
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    Quote Originally Posted by warmouth View Post
    I wish I could post huge numbers, nut I'm with Jim, my back don't handle heavy weights with deads or squats. I do light weight squats and sometimes light deads, but seldom go over 225. Most times I'm under 160 when I even do them.
    As far as bench, I will do 1 set of 5 once a month to assess progress. I never use barbells anymore for bench. DBs baby!
    Got to take care of the back bro. No muscle is worth being crippled!!

  6. #6
    Founding Member TroN's Avatar
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    I don't max but these are what I worked out with this week

    Deads: 225 x 15, 315 x 12, 405 x 8, 425 x 6

    Squats: 225 x 15, 315 x 10, 405 x 6, 405 x 6, 405 x 4

    Bench: 225 x 10, (315 x 8)3, 365 x 4

  7. #7
    Founding Member Mini-G's Avatar
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    I can't squat for shit. Like no flexibility in my shoulders so I end up forcing the bar onto my neck... It's a injury waiting to happen so I don't squat. Started stretching at home. Gunna get as flexible as I can so I can finally start squatting.

  8. #8
    Founding Member kubes's Avatar
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    Quote Originally Posted by TroN View Post
    I don't max but these are what I worked out with this week

    Deads: 225 x 15, 315 x 12, 405 x 8, 425 x 6

    Squats: 225 x 15, 315 x 10, 405 x 6, 405 x 6, 405 x 4

    Bench: 225 x 10, (315 x 8)3, 365 x 4
    Impressive

  9. #9
    Founding Member TroN's Avatar
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    Quote Originally Posted by Jim230027 View Post
    Impressive
    Wish the squat numbers were higher, but they've gotten better by leaps and bounds. I used to have a tendency to miss leg day lol

  10. #10
    Founding Member kubes's Avatar
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    Quote Originally Posted by TroN View Post
    Wish the squat numbers were higher, but they've gotten better by leaps and bounds. I used to have a tendency to miss leg day lol
    I hate doing legs! Like mowing the yard.... Have to do it though

  11. #11
    Junior Member LARGERTHANNORMAL's Avatar
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    365 B
    445DL
    405 S

    At 181lbs raw ( DL n S are belted)

    PS I'm an ATG squatter. With slight stall at bottom..honestly I can hit more this way..( everyone has their preferences and I don't judge , this is just the way I was taught..
    Last edited by LARGERTHANNORMAL; 04-28-2013 at 01:36 AM.

  12. #12
    Founding Member Mini-G's Avatar
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    Quote Originally Posted by Jim230027 View Post
    I hate doing legs! Like mowing the yard.... Have to do it though
    I used to be like that SO bad... But I got my mind out of 'liking' one workout over another. If you don't like them all and go into the gym equally as enthused then I find I'm not mentally prepared for it and fail.
    kubes and LARGERTHANNORMAL like this.

  13. #13
    Junior Member magnus's Avatar
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    I'm not a kid any more but I think I still push some decent weight. Don't do 1RM but below is current max weight I use when working out.

    Deads 405x4
    Squats 315x10
    Bench 315x6

  14. #14
    VET warmouth's Avatar
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    Quote Originally Posted by magnus View Post
    I'm not a kid any more but I think I still push some decent weight. Don't do 1RM but below is current max weight I use when working out.

    Deads 405x4
    Squats 315x10
    Bench 315x6
    That's great magnus! I hope to get there soon. My deadlift days are over for the most part, and squats are light. I have back issues. But I'm slowly increasing weights and doing deads starting at mid-calf.

  15. #15
    Junior Member magnus's Avatar
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    Quote Originally Posted by warmouth View Post
    That's great magnus! I hope to get there soon. My deadlift days are over for the most part, and squats are light. I have back issues. But I'm slowly increasing weights and doing deads starting at mid-calf.
    Thanks. I would like to squat heavier but I'll be 50 in a couple months and my knees are not in best shape.

  16. #16
    VET warmouth's Avatar
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    Quote Originally Posted by magnus View Post
    Thanks. I would like to squat heavier but I'll be 50 in a couple months and my knees are not in best shape.
    I hear you buddy. I'm 30 and have arthritis in my lower back(as well as degenerative disc disease), arthritis in my knees, elbows, shoulders, and my hands are the worst. My right thumb hurts so bad some days that I literally cry just wanting the pain to stop. I know lifting probably isn't the best thing for me to do, but I feel it really helps me deal with it.

  17. #17
    Junior Member magnus's Avatar
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    Quote Originally Posted by warmouth View Post
    I hear you buddy. I'm 30 and have arthritis in my lower back(as well as degenerative disc disease), arthritis in my knees, elbows, shoulders, and my hands are the worst. My right thumb hurts so bad some days that I literally cry just wanting the pain to stop. I know lifting probably isn't the best thing for me to do, but I feel it really helps me deal with it.
    Man that sucks. I really cant complain. I've been torturing my body for years and at 50 you kinda expect to have some pains. I take alleve every day before the gym to get me through the workout.

  18. #18
    Junior Member mpwlift's Avatar
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    BUMP!

    IMO this "big 3" are the best cost/effective excercises for sure. Lot of weight, lot of muscles involved, lot of fibers being activated/recluted then finally lot of gains. I know a BB cant live from this 3 only but for bulking I think its the better base u can pick and then add some auxiliaries to burn where u want.

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