The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Senior Member
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    What should an average guy be dealifting?

    I have been deadlifting lately and not sure what amount I should be lifting to consider myself competant or not. Doing it mixed grip without a belt.

    I am not a power lifter but have been in and out of gyms (lifetime natural)over the years. I know what level makes a decent bench presser or squatter but do not see many people deadlifting to know what is a reasonable standard.

    From what I have read on forums,

    Seems that most beginners lift about 2 x bodyweight for 5 reps or so.

    Intermediate/advanced seem to be on 2.5 x bodyweight for 5 reps

    Advanced on 3 x bodyweight for 3-5 reps

    Am I way off on what i consider to be a target are for each level?

    I am talking without lifting straps or belt using a mixed grip.

    Thanks for any advice.

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  3. #2
    Bodybuilding Mythbuster
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    There's no set formula.

    It depends on training time, injuries (if any) body structure, training goals...

  4. #3
    Senior Member Sensei's Avatar
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    Equations just aren't going to be valid the higher you go in weight classes.

    Your numbers are high. I haven't met many people who could go into the gym and deadlift 2xbdwt the first time they touch a bar. A few, yes, but not many.

    I don't know anyone at all who weighs more than 150 who can DL 3xbdwt for 3-5 reps.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
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  5. #4
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    700lbs or more.

    /thread

  6. #5
    Read the Stickies! whiteman90909's Avatar
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    Quote Originally Posted by smokinHawk View Post
    700lbs or more.

    /thread
    That's only if you're average.

  7. #6
    Gymaholic Workhorse's Avatar
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    Hmm, a 200# guy pulling 600 for 3-5... that's more than advanced IMO.
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  8. #7
    Go Bears Pete22's Avatar
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    Quote Originally Posted by tsmithy View Post
    From what I have read on forums
    That's the problem right there, don't believe everything you read on forums. Beware of e-stats. You said you don't know what a reasonable standard is... good. The only standard that matters at this point is the one you set for yourself.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  9. #8
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    Quote Originally Posted by whiteman90909 View Post
    That's only if you're average.
    thats what the average guy should be pulling, unfortunately im not there yet.

  10. #9
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    Thanks for replies guys, it seems deadlift is harder to rate than bench.

    I guess best not to use too much info from forums...heheh numbers prob get exagerated.

    With bench if u do a set of 10 reps on your body weight its competant and 10on 1.5 x bodyweight would be advanced.

    There must be some kind of rough guide for dead lifts?

  11. #10
    Squat Heavy, Squat Often Cards's Avatar
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    my personal opinion for the average joe is 300s to 400s
    H: 5'7" W:185
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  12. #11
    Softball Wh0re VDubb's Avatar
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    http://www.exrx.net/Testing/WeightLi...hStandards.htm


    Deadlift - Adult Men
    Body Weight|Un-trained|Novice|Intermediate|Advanced|Elite

    114 97 179 204 299 387
    123 105 194 222 320 414
    132 113 209 239 342 438
    148 126 234 269 380 482
    165 137 254 293 411 518
    181 148 274 315 438 548
    198 156 289 333 457 567
    220 164 305 351 479 586
    242 172 318 363 490 596
    275 176 326 373 499 602
    319 180 333 381 506 608
    320+ 183 340 388 512 617
    Last edited by VDubb; 02-06-2009 at 09:24 AM.

  13. #12
    Lifting junkie. AKMass's Avatar
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    Anyone else find it depressing that some people can't deadlift their body weight? I guess I was one of those people once too though...
    5'10"
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  14. #13
    Senior Member berfles's Avatar
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    I find it depressing that people can't deadlift or squat their own body weight.

    I don't think I ever couldn't deadlift my body weight. After I used used to the motion I was over 150lbs for my working sets. Even my mom would be able to lift that much at least once and she's 50 years old.
    22 - 5'10@236lbs!
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  15. #14
    Back in Business T FLEX's Avatar
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    Just thought I would make a reply to the comments mentioned earlier about it "being depressing that someone can't Dead or Squat their own body weight". I don't think those comments were said to deliberately put anybody down but at the same it's a pretty "ignorant" statement (not that the persons who said it are ignorant).

    I for one am an individual who until recently couldn't Dead my own weight, I still have a few more pounds to go on that one and am still a little ways away from Squatting my weight. I'm guessing there are a lot of people for one reason or another that can be put in that group. One of the obvious reasons is height to weight ratio. Not everyone is 5'-9" and 200+lbs. For example I'm 6'-1" and 160. I have much further to go to get the weight "from the floor to an upright stance" with much less available pulling force at that whether it be Dead or Squat. It's all about mechanics. Then there is technique, form, blah blah blah. Point is, everyone is different. Some people can pull their own weight and some people, at least for the time being, can't. Nothing depressing about it.

    In the end, if you're making progress each week who care's what the numbers on the plates say.
    Last edited by T FLEX; 02-06-2009 at 01:59 PM.
    If your shins ain't bleeding then it's not a Dead Lift

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  16. #15
    Into the night.
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    Quote Originally Posted by VDubb View Post
    http://www.exrx.net/Testing/WeightLi...hStandards.htm


    Deadlift - Adult Men
    Body Weight|Un-trained|Novice|Intermediate|Advanced|Elite

    114 97 179 204 299 387
    123 105 194 222 320 414
    132 113 209 239 342 438
    148 126 234 269 380 482
    165 137 254 293 411 518
    181 148 274 315 438 548
    198 156 289 333 457 567
    220 164 305 351 479 586
    242 172 318 363 490 596
    275 176 326 373 499 602
    319 180 333 381 506 608
    320+ 183 340 388 512 617
    I never noticed that on ExRx before. Neat table. It's motivating to know that I'm at least in the advanced category. :P

  17. #16
    ANVIL POWER Detard's Avatar
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    I'd say an average guy, who never set foot in the gym before? around 200lbs. Maybe less depending on flexibility.
    w:225lbs. h:5'10.
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  18. #17
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    guess im not doing so bad according to those charts

    press: elite
    bench: elite
    squat: advanced
    deadlift: advanced
    clean: elite

    as for the average guy deadlifting.....i would say most guys that weigh around 180-200lbs could probably deadlift within 10lbs of their body weight.
    age:19
    weight:197
    bench:390
    squat:440
    deadlift:520
    clean:315

  19. #18
    Who you callin' Clown? TUEFELHUNDEN's Avatar
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    I say 150. No real reason. From experience, most of the people I know and I have seen try and lift somthing (fridge, sofa etcc.) If anything of significant weight is set in front of them....they would give up.

    Regardless of how much somone can DL or squat the fact that you're trying to lift more says a lot about you.
    Goal = IM 70.3 Racine 2010 (Sub 5 hour)
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  20. #19
    My own personal trainer dumbbell's Avatar
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    Who wants to be average?

    One of the biggest reasons that I lift is to NOT be average.
    Jason

    It is currently a fad, at this writing, for boys to think they need a "six pack", although most of them don't have an ice chest to put it in.
    -Mark Rippetoe

  21. #20
    phil 4:13 Bako Lifter's Avatar
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    Quote Originally Posted by tsmithy View Post
    With bench if u do a set of 10 reps on your body weight its competant and 10on 1.5 x bodyweight would be advanced.
    No...

  22. #21
    Soon to be Soldier Pitbull3291's Avatar
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    Quote Originally Posted by Bako Lifter View Post
    No...
    very constructed and adult way to tell him hes wrong = D

    pat yourself on the back maybe?
    385 Deadlift
    385 Squat
    270 Power Clean
    240 Bench

    "First 3 Lifts all in 1 day (1000lb club)"

    Weight: 140lbs Height: 5'4 Age: 17

  23. #22
    Senior Member
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    Quote Originally Posted by Bako Lifter View Post
    No...
    Ok i guess my bench figures were low, competant should be 15 times bodyweight not 10.

  24. #23
    Senior Member
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    Quote Originally Posted by VDubb View Post
    http://www.exrx.net/Testing/WeightLi...hStandards.htm


    Deadlift - Adult Men
    Body Weight|Un-trained|Novice|Intermediate|Advanced|Elite

    114 97 179 204 299 387
    123 105 194 222 320 414
    132 113 209 239 342 438
    148 126 234 269 380 482
    165 137 254 293 411 518
    181 148 274 315 438 548
    198 156 289 333 457 567
    220 164 305 351 479 586
    242 172 318 363 490 596
    275 176 326 373 499 602
    319 180 333 381 506 608
    320+ 183 340 388 512 617
    Thanks this is the sort of thing i was after, just a rough guide so I know where to shoot.

  25. #24
    Wannabebig Member
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    3X bodyweight is above average. With regard to not using straps - its awesome for developing a grip but can inhibit the progress of your deadlift weight (depending on your relative grip strength obviously!). Physios have talked about hip imbalances that can result from the lack of straps though because we all have slight preferences about stronger sides and picking significant weight up even a few degrees off perfect alignment can **** you up in a surprisingly short time!

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