new to p.lifting

[jrepp]

ive got back into training.im 100 kilos at 30% bodyfat and ive trained 4 five months bodybuilding style sets and reps.ive d.lifted 220 wid straps.benched 170.i had knee problems that led 2 surgery so i didnt train legs for 5 years.i trained legs first time in years and did 160 for 2 deep reps.justwanted 2 know if a 260 squat 220 bench and 300 d.lift raw is to much to ask for?

[VINNY]

Hi jrep. here are a few points for you to consider, First if you are 100kg with 30% bf you should find it relatively easy to get to the under 100kg bw group. You do not mention your age so I am showing you the British qualifying totals (BWLA) for the 100kg bw for seniors and M1 (40-50 yrears old) as a guide to whats good:
unequipt: senior 570kg M1 520kg
equipt: senior 720kg M1 610kg

For 100kg lifter 220 DL with straps is not a good lift. I suggest you need to stop using the straps and work to failure for 3 sets of 5-6 after warmup. 300 for a 100kg lifter is a very good standard but its a long way from 220 with straps, and will take time and effort -if its possible for your body/genetics below 100kg bw.

170 Bench is a very good bench unequipt and a great starting point. 220 unequipt is a long way and international standard - but equipt with a shirt you would probobly get there fairly quicky with the right training environment.

160 x2 is a low weight for a 100kg bw lifter but as you have not trained legs for a while its a good start. I would recommend knee wraps - go equipt for squats if you have dodgy knees but this will depend on the injury/surgery you had. 260 squat looks way of for a target at this stage. I would suggest for this (and all the lifts) you set yourself smaller short term targets - 5-10kg over your current training best and measure monthly.

With this in mind your current best squat is likely to be around 180kg, target yourself for 190 in a months time and so on.
Big targets long term are fine but you need something to motivate you THIS WEEK and THIS MONTH and success breeds sucess and maintains your motivation.

Hope this helps.

[curt]

Good luck mate, 30% bf is awfully high maybe lower that then concentrate on lifts?

As its been said before, lose the straps!

Anything over 200kg is so hard to build onto, you may get upto 230-240 but then its likely to stall.

[jrepp]

thanks guys for your input.im going to put my time into bringing my squat and deadlift up.ive spent most of my effort on the bench because i found it easy to increase the weight over the weeks.i will try to lose some weight over the weeks.also im 28 so got plenty of years training to come

[curt]

whats your diet look like mate?

[jrepp]

i mostly eat tuna chicken brown rice and brown pasta.a few potatos somtimes.i eat small meals often.i dont eat crap and rarely drink alcohol

[Martin Flett]

Welcome, but as someone with vivid memories of the 1978 World Cup, I hate the user name!:D

[JIM MUTRIE]

welcome back to the sport keep the training up and please feel free to ask all the questions and remember their is no such thing as a stupid question as someone else will have thought of it in the past and maybe been afraid to ask

[Pork Pie]

30 per cent body fat is a great achievement, especially on the tuna/chicken, brown rice diet that you follow.

Have you thought how fat you could get if you just ate crap?

[jrepp]

bad memories of that world cup?i wasnt even born then.if i ate crap then i wod imagine i got anothor 2 stone in me.lol

[jrepp]

how many sets and reps do you guys recommend to gain strength in the bench squat and deadlift?

[Martin Flett]

bad memories of that world cup?i wasnt even born then.if i ate crap then i wod imagine i got anothor 2 stone in me.lol

Well Scotland needed to beat Holland by two goals to progress to the knockout stages (after losing to Peru and drawing with Iran) and we were leading 3 - 1 thanks to that Archie Gemmill wondergoal and then Johnny Rep hit a screamer to make it 3 - 2 and we were out as gallant losers - again. Holland went all the way to the final and lost narrowly to the host nation for the second consecutive World Cup.