Today’s marks my 10 years in the gym, so I decided to publish strength standards. This is only true if your nutrition, rest, hormones and genetics are good. Your should also be adding weight to the bar.
Beginner (0- 1 years of training)
Bench: 50kg-80 kg
Squat: 60kg - 90kg
Deadlift: 70kg - 100kg
Intermediate (1-3 years of training)
Bench: 100kg - 140kg
Squat:120kg - 180kg
Deadlift:150 - 220kg
Advanced(3-7 years of training)
Bench: 150- 180kg
Squat: 200kg-250kg
Deadlift: 225kg - 300kg
Elite(10+ years of training)
Bench: 200kg - 250kg
Squat: 280kg - 350kg
Deadlift:320kg - 380kg
My stats
Bench: 185kg
Squat: 300kg
Deadlift:350 kg
Back squats = 220kg X 7 for 5 sets
Front squat = 200kg X 5 for 6 sets
Calf raise = 250kg X 12 for 3 sets
Flat Bench = 150kg X 8 for 4 sets
Incline bench = 130kg X 5 for 6 sets
Skull crusher = 80kg X 12 for 3 sets
Rows = 280kg X 7 for 2 sets
Conventional deadlift= 300kg X 3 for 8 sets
Shrug = 320kg X 10 for 3 sets
Biceps = 80kg
Cool down workouts:-
Forearms, neck and stretches
I use this routine twice a week only(Monday and Thursday) and take a month off every year, for maximum recovery, I never train with a machine or those funny weird exercises I see everyone doing unless am injured.
I forgot about this thread. @forestmonkey I think you are lying. BIGLY. Your numbers don’t add up. But since you have refused to provide evidence there is no way to prove or disprove your statements.
I don’t have to prove anything believe it or not it’s your choice.
My point is to point out the strength standards I have seen from 8 years in rugby( highschool and campus) and 3 years in competitive weightlifting with bouncers, Kenyan strong men e.t.c
Not obese am heavily muscular, alittle overweight am also on a low dose testerone steroid. I come from a line of very " huge" men.
Sustanon all over Kenyan chemist but needs a prescription find some rogue chemist, it’s used for trt/hrt therapy for old men with low testosterone and aids patients who are loosing muscle mass. Use a low dose and you will be fine.
Things to not
it’s a life choice and once you start your balls are forever fucked and you should never stop you will be injecting every week.
have 5+ years in training with a healthy diet hakuna pombe na junk.
do a family background check are these common traits
A) obesity/highblood pressure?
B) heart problems?
If yes avoid it.
do some research and understand how testerone works and the effects expect things like, acne, deeper voice, more aggression, sky high libido, rough skin e.t.c
be prepared to do blood analysis twice a year
If all checks out good luck in your journey.
Do you even need it? I got a
150kg bench 250kg squat and 300kg deadlift naturally and I was the biggest man in campus and my town. Steroids are for when you hit a wall you can not pass naturally
Toka gym ya mtaa find a serious gym with huge, strong men utajua 120kg ni warmup ya watu wengi, find a gym geared towards rugby players and weightlifters those guys push weight especially squat.
I once trained with a Kenyan olympic female weight lifter who could squat 180kg for reps.
In high level professional rugby if you can’t put 150kg on the bench your weak
So why did you start taking TRT? Was it a must you pass that plateau/wall? Is this for professional reasons? Sasa if you stop taking it you’ll start deflating?