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Old 01-21-2011, 07:06 PM   #19
Kyle Aaron
community gym PT
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Join Date: May 2010
Location: Melbourne, Australia
Posts: 196
Training Type: General Fitness
Fav Exercise: deadlift
Fav Supp: milk
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As with all benchmarks, it's just a guideline. For example, the other night I found a young woman doing bench press on a swiss ball in a power rack, she had the stated goal of "get strong and stack on muscle." So I ran her through the obvious exercises. At 68kg she can already squat 40kg - could probably do 60kg - and deadlift 80kg, so she's pretty much made the benchmarks but... she has terrible form. Were I training her regularly, I'd want to see good form on SQ/OHP/DL before adding any other exercises.

Then there's Dave, who I've mentioned before in "beginner results". At 66kg or so he did SQ75kg OHP37.5kg DL110kg, but... he's shown no sign of plateauing, and he's not complaining about a lack of variety, so why not milk it some longer?

And we can easily imagine some people would need more variety earlier on.

Have to consider the individual along with the benchmarks. They seem good to me so far, I may change my mind later.

I would observe that those lifts - SQ100% BW, OHP50% and DL125% - are about as much as people can achieve if they have a poor routine (eg bench press on a swiss ball) and if their rest and nutrition aren't very good. You're unlikely to lift more than that doing the usual Bro Routine of bench press, curls and crunches, living on McDs and staying up all night popping e-tabs or playing World of Warcraft. Going beyond those lifts requires proper training, and more or less decent rest and nutrition.
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