Training to be in the strongest 5% of the population
Mike Boyd・2 minutes read
Achieving top strength levels requires bench pressing your body weight, squatting your body weight, and deadlifting two times your body weight. The author details their personal challenge to reach these goals, sharing their progress and strategies for success in strength training.
Insights
- Achieving top-tier strength levels, such as bench pressing, squatting, and deadlifting multiples of your body weight, places individuals in the elite 5% of the population in terms of physical strength.
- The narrative details a personalized challenge undertaken by the author, involving specific weightlifting goals tailored to their body weight, highlighting the importance of structured training plans and incremental progress towards achieving ambitious fitness objectives.
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Recent questions
What are the strength goals discussed in the text?
Bench press body weight, squat body weight, deadlift two times body weight.
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Summary
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Strength Challenge: Bench, Squat, Deadlift Goals
- Bench pressing your body weight, squatting your body weight, and deadlifting two times your body weight puts you in the top 5% of the population in terms of strength.
- The text discusses a personal challenge to achieve these strength goals tailored to individual body weight.
- The author creates their own version of the challenge, including a 140 kg deadlift, 70 kg bench press, and a pullup with 35 kg added.
- The author starts by testing their current strength levels, achieving a 60 kg bench press.
- Pull-ups are next, with the author reaching a 25 kg pullup, aiming for a 35 kg goal.
- Deadlifts prove challenging as the author struggles with form and achieves a 110 kg lift, 30 kg short of the goal.
- The author embarks on a workout plan focusing on chest, back, and deadlifts three times a week, gradually increasing weights.
- The author uses a weight belt for deadlifts, immediately adding 10 kg to their lift and improving safety.
- By week four, the author achieves their goal for bench press and weighted pull-ups, showcasing progress in strength training.
