Hi. I'm new to this forum. I appreciate any advice or words of knowledge!
So I am a very casual weight lifter. I'm a small guy (22 yrs old, 5'9", 140 lbs) and I look thin, but I enjoy working out, so I've been working out on and off around twice a week for the past couple years.
I just saw my gym post a weight lifting contest for next month that involves bench press, military press, and leg press, and I'm excited to try it. I'll be in the weight class 150lbs and less. I'm proud of my bench press since I consistently work on that (I do 5 reps of around 195 or 200 lbs, with, the last time I checked, a one rep max of 225 lbs). However, I honestly barely even practice doing the military press and leg press so I'm virtually new to those.
I want to work on my military press and leg press and set goals for myself for the competition. With a bench press max of 225 lbs, what should my goals for military press and leg press be? or what would be very general range, reasonable estimates (please feel free to list any guesses even if you're not sure since i really have no clue) for them so I am relatively balanced?
Thanks for any help. And if you don't mind, you can list your own bench, military press, leg press maxes or ratios between them so I can just have something to compare against? Thanks so much!
I would be in your weight class.
M: ??? Maybe 115
L: I can do 500 lbs (not counting sled) about 6 times which is 5 plates and a 25 on each side.
But I think you will do good, there aren't a lot of light weights like me. You should try to achieve these atleast -
B: 225 is good
M: 100, if it is push press then 135
L: About 5 plates on each side would be pretty good I think.
damn you bench 265 but only military 115 you think?
The most I ever military pressed was 145x5 and at that point i was benching 215x5. I think if you can press 225 bench you should be able to get around 155 military, but thats just based off my experiences with the ratios.
On leg press, do you train legs at all? what can you squat? I remember when i could do 225x1 on squat i could leg press 600.
I usually rep 215ish on bench for sets of 5 and been repping 145 for sets of 5on standing military press. Depends on what they want to see in the competion. Sitting or standing, and if they want to see a full ROM. I rarely ever see anyone take the bar down to their chest.
intersting contest man, to improve them just start doing them plain and simple.
there almost impossible to compare too, well with leg press in there.
i bench 350 x 1, mil press probley 225, and leg press 1100+ for reps lol.
2000 or bust
That seems like a weird competition. My bench is right around 240-250 for a single (althout I'm thinking of selling my bench soul to dumbells) and I military press 135 for 8, so thats probobally like a 170 or so max. Leg press, since my legs are naturally strong, is 6 plates / side (585 I think) for 6-8.
Your military, since you don't practice it that much, will be way lower than your bench but then it should catch up.
Good luck. It's good to see people are lifting just because they like to do it.
Bench:240-250, somewhere in that area.
Goal: Lift more, Be Bigger and look Better.