Hey everyone.
It's been a goal of mine for quite some time to be able to join this "club". I thought maybe since there's been some interest from other members, that I could start this thread and do the upkeep on it; kinda like Ian's squat chart and dead chart. Hope I'm not stepping on any toes here Ian. I'll also ask JP if he'll make it a sticky. This is one of my goals this year.
300 flat bench; 400 traditional squats; 500 traditional deads. Please no gear for the club, ie. no bench shirts, lifting straps, etc.
Please make posts in this thread to let me know of your indoctrination into each category. As always, the honor system applies.
Best of luck, lift safely and let's hit some of these goals. Motivation/accolades highly suggested.
300 bench category
400 squat category
gymrat - 445 max, currently 400
I can't BB bench, but I'll post DB scores as I get into S2 in th enew year.
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Regret for the things we did can be tempered by time; it is regret for the things we did not do that is inconsolable. -- Sidney J. Harris
I'm currently at 250 bench, 400 squat and 375 dead. I'm gonna hit these categories! Read my sig line!!!!!
nice man, the 500/400/300 is my goal as well. Im at 270 bench, 330 squat and 455 deadlift. Do you have a goal for hitting these numbers? Mine is the beginning of may.
Good luck!
I'm working on the 200/300/400 club. Can we make a seperate category within this thread for those of us not quite there yet? Currently sitting at 160/200/340, although the bench and squat have not been tested in almost a year.
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"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
I'm working on the 200/300/400 club. Can we make a seperate category within this thread for those of us not quite there yet? Currently sitting at 160/200/340, although the bench and squat have not been tested in almost a year.
I don't see why not. I'll make another category at the bottom. I've got a PM into JP so that I can go in an edit my first post.
I'm just getting back to deadlifting and squatting from a lower back injury during a ME squat. And i just started alot of DB presses which have strengthen my shoulder, along with I/O, i can bench again with no discomfort.
I REALLY want to hit the 300/400/500 club this year!
bigDman - you're in brother. I'm working on getting the ok to be able to update my first post so I can get everyone listed.
Right now I wouldn't be in it. My maxes have been 320 bench, 500 squat, and Im not sure what deadlift but right now they're down since I just started lifting again after a long layoff. It'll probably take me a couple months to be back in the club. So I better get to work now that I'm not sick...
Max raw squat - 495lbs. <- im in here.
Max deadlift - 495lbs. <-5lbs off.. I have 500 in me no problem.
Max raw bench - 275lbs.. Im just weak at the bottom, ive done 315 in a crap shirt, so the 300lbs should come in 07 easily.
TOTAL 915lbs..at age 40, and sore now, may start losing some muscle and watching weight.
6'3 240. I need to cut about 15 lbs, so I'm sure my benches will go down, but the good is, these are my LIFETIME HIGHS..so at age 40 to reach my best was a nice goal.
DECLINE
I am curious as to how these milestone numbers (300/400/500) came about. I first read of them in Brawn and the author said that anyone training hard and intelligently can reach these goals. I have long limbs and don't seem to do well on the bench press and squat. Any scientific studies on how these numbers were derived?
I doubt I can make it into the big league. I am at 205/330/480. With a few powerlifting tricks, no bench shirt, I could increase my bench to 225 but I'm still going to base it on my regular bench form. Do you guys use your regular form when recording your 1RM numbers or powerlifting style?
I am curious as to how these milestone numbers (300/400/500) came about. I first read of them in Brawn and the author said that anyone training hard and intelligently can reach these goals. I have long limbs and don't seem to do well on the bench press and squat. Any scientific studies on how these numbers were derived?
I doubt I can make it into the big league. I am at 205/330/480. With a few powerlifting tricks, no bench shirt, I could increase my bench to 225 but I'm still going to base it on my regular bench form. Do you guys use your regular form when recording your 1RM numbers or powerlifting style?
I always use a pretty standard benching form. I never use powerlifting style when benching. Dude, unless you are like Shawn Bradley, I think you can do it man. I realize it seems like a ways away but with time and consistency I think you could bench 300.
The 300/400/500 is actually one of my goals. At the moment I'm at 300/350/425. I'm going to try an hit it this year if work and grad school don't get in the way too much.
As far as the long limb comment above, I think it can have some affect. I have long arms and really don't think I'm ever going to go much more than 300lbs on bench. Just doesn't seem like my joints, bones, etc... want to let me do it. But my long arms also gives me some good leverage while DLing. I feel confident that one day I'll hit the 500lb DL. Full squats were a bit tricky, but once my ankles, hips and hams became flexible enough I started feeling confident about hitting a 400lb full squat one day
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"Only those who will risk going too far can possibly find out how far one can go." -- T.S. Eliot
"We are what we repeatedly do. Excellence, therefore, is not an act, but a habit."-- Aristotle
ecsurfer, I think you might reach the target in 8 months. Your numbers seem to indicate less of a problem with the long limb syndrome than mine.
My deadlift is now at my PR best of 500lb although my bench has regressed to 200. Squat is still at the same level. I might start on using Chad's TSP program and concentrate on building the bench press up on the next routine reshuffle. Hopefully I can post some good results on a couple of months time.
Looking at the other numbers in the thread seems to invoke a deep seated fear than my numbers are all totally screw up in terms of proportions.
ecsurfer, I think you might reach the target in 8 months. Your numbers seem to indicate less of a problem with the long limb syndrome than mine.
I'm pushing for it, but if the start of this semester is any indicator it's going to be tough. I'm still managing 3 workouts/week, but my sleep and eating is all f'd up (get up at 7am and not get home from work+school till 9ish 4 nights/week).
Quote:
Originally Posted by bullandbear
My deadlift is now at my PR best of 500lb although my bench has regressed to 200. Squat is still at the same level. I might start on using Chad's TSP program and concentrate on building the bench press up on the next routine reshuffle. Hopefully I can post some good results on a couple of months time.
Looking at the other numbers in the thread seems to invoke a deep seated fear than my numbers are all totally screw up in terms of proportions.
I wouldn't worry about it. Just make sure you're still hitting your bench as hard as before. My trick to pile on weight while benching was heavy dips. I weigh 200ish then would strap on 90+ more and just crank out what I could. Also when you set up to do your PR make sure you're following the form guidelines from that popular t-nation article on benching (tuck your shoulders blades back, tighten your body, feet planted on the ground, etc...).
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"Only those who will risk going too far can possibly find out how far one can go." -- T.S. Eliot
"We are what we repeatedly do. Excellence, therefore, is not an act, but a habit."-- Aristotle
ecsurfer, I think you might reach the target in 8 months. Your numbers seem to indicate less of a problem with the long limb syndrome than mine.
My deadlift is now at my PR best of 500lb although my bench has regressed to 200. Squat is still at the same level. I might start on using Chad's TSP program and concentrate on building the bench press up on the next routine reshuffle. Hopefully I can post some good results on a couple of months time.
Looking at the other numbers in the thread seems to invoke a deep seated fear than my numbers are all totally screw up in terms of proportions.
I'm amazed that you have enough overall body strength to pull 500 but can only bench 200, to be honest. I understand that good pullers rarely make good pushers (trust me, I'm in the same boat), but that's really a wide variance.
Bench: 355 raw, 435 shirted
Dead: 545
Squat: 465
Too bad I'm fat.
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Isaac Wilkins, M.Ed, CSCS, NSCA-CPT, and who cares what other letters?
500lb Squat
500lb Deadlift
500lb Benchpress
250lb Strict Overhead Press
250lb Barbell Back Lunges(Barbell on back got to do at least 1 each leg)
I wouldn't be worried about the Bench Press but now to get into the MetRx World's Strongest Man contest you've got to do an Unstable 440lb bench press for reps. It's part of the Strength Series prelims, now.
And I'm looking for a cheap little Squat Rack for outdoors so I can do some super heavy walking lunges. I just believe in the strength gains there in the core as well as the legs.
500lbs on Squat and Deadlift was suggested to me as a starting point for Strongman because of the strength needed in the core. Lunges are one leg at a time so I'm thinking I'm pretty sure 250lbs is right there with it as far as core strength.
Anyway, 2000lbs would be a nice starting point. I think Brooks or the Brawn guy put the 300/400/500 in their book as the strenght standard but I was kind of dissappointed that benching made it over a real lift that really strengthens the Core, Overhead Pressing. Overhead Pressing was the original Powerlift before they replaced it with benching over judging concerns. Just putting it in there for recreational lifters I guess I would put the weight at somewhere between 200lbs and 250. Hoffman puts it at 215 for the 198lb+ people in his old York courses. Those were the heavyweights back then. We've come a long way since.
The 300/400/500 club. Can you join?
Uh ok. 
Squat is still at the same level. I might start on using Chad's TSP program and concentrate on building the bench press up on the next routine reshuffle. Hopefully I can post some good results on a couple of months time.
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