1/2/3/4

How's SS going faggot?

The angle of those handprints doesn't make any sense

Wow very informative post lul

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1/2/3/4 is a good test of genetics

it should take 6-12 months, the longer the shittier your genes are. This is obviously controlled for bodyweight outliers and assuming proper nutrition and rest

anyone got an tips for hitting 4 plate dead if my girp is just horrible? right now i can bench 3 plate and squat over 4 plate however i cant dead more then 3 plates plus a 25

i figure if my legs are strong enough to squat more then 4 plate they should be able to dead 4 plate

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Either mixed grip or hook grip, and use a lot of chalk.

I reached 4 plates DL for reps within 8-9 months, and that was before I reached benching 2 plates for a single. And no I didn't neglect benching or favour DLing. My chest doesn't look out of proportions though, for some reason I am comparatively much stronger at dips than at benching (probably poor bench technique).

~2.5" discrepancy between my height and my reach, i.e disadvantaged mechanics for benching (longer bar path), favourable mechanics for deadlifting. What lifts you're naturally good at all depends on your frame.

1/2/3/4 is it for 1RM?

Yes. 135 overhead press, 225 bench, 315 squat, 405 deadlift for one rep each

>tfw only 1

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Same, I'm about to get 1/, 6 months in, /2/ is around the corner.

Squat and dead are wayy off tho. At least I got upper body which is all that really matters for aesthetics.

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If all you care about is aesthetics, why even worry about Jow Forums meme numbers?

>tfw .5/1/1.5/2 5RM after 4 months of lifting
feels weak man

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>eat the booty like groceries

Don't listen to this ponce. Only armatures care or test their 1RM.
When how much you lift is in discussion, always state your working weight. You don't train with 1RM.

It's insignificant if you can 1RM 1/ or /2/.

anyone who tells you this is slow is either a fatty or lying about his strength progression

It's a little slow but could be a lot worse.

If you are scared to get a little fat, natural lifting isn't for you.

I think this should also be addressed:

>what do I have to do to achieve it?
Depends on where you fall on the training response spectrum. For the sake of argument, let's assume your nutrition and sleep are already on point.

If you fall on the high side of the spectrum, minimum effective dose programs like ss might be enough to take you there due to your nature of being a high responder to training. You're kinda like a fast learner who only needs a little bit of information and/or instruction in order to fully understand a certain concept.

If you fall on the low side, ss will certainly not be enough and you will have to do more in order to get there. Same analogy applies here. Slow learner = has to do more studying to fully understand a concept.

This thread is pretty fucking stupid, but I hit 1/2/4/4 the other day. Overall, it doesn't feel like much of an achievement, but that mostly do to how weak I feel doing bench and not being able to go over 4 plates on DL.

The ease of achieving 1/2/3/4 depends on your height. For example: a bloat lord friend of mine hit it at about 250 lbs (6'2) after like 1.25 or 1.5 years of shitty training, and I was no where close at 5'6 125 after like 7 months period (starting lifting at maybe 100 lbs 5'6, top tier skele)

Use straps because no one cares

BRAAAAAAAAAAPPPP

I do Farmer's Walks to work my forearms. The walks should be a shorter distance, but heavy. This helped my grip a lot for deadlifts.

How can I improve me deadlift? You guys are talking about 3 or 4 plates like it is nothing, but my maximum is 2 plates deadlift + 5 kg on both sides of barbell if I am extremely focused and pumped up. I just physically can not do more. Is it about legs or lower back or what? I train both on constant basis, and still no 3 plates in deadlift. How to improve?

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Where does your deadlift falter? Does your grip slip? Do you not have enough pulling force to even get it off the ground? Is lowering the bar too much?

Dub dubs, mired and checkd

Grip strength + lack of pulling force to get it off the ground (I have a feeling I might break my spine or something when I tried it).

I suspect your form is lacking. It shouldn't be breaking at your spine.

What I do when I deadlift, is I first take off my shoes (I wear sneakers). Shoes can make your body work harder at maintaining its balance than it should.

For my stance, what I do is I jump and let my feet land where they do (typically it ends up being shoulder length apart). That position is the most comfortable position for deadlifting.

Then walk up to the bar, get in that stance; and then get the bar over the middle of the foot (Between 1.5 inches to 1 inch is about right). Then when you bend down to pick it up, raise your chest up. If you do that right, there will be less pressure on your spine, and more work done on the muscles pulling it up.

I use a double overhand grip. To be frank, a lot of times when the lmao4pl8 is reached; the lifter is using a mixed grip, a hook grip, chalk, straps, and other stuff of that ilk. If you're not competing, keeping to a double overhand grip is the best way to get the most work into the lift, even if 4pl8 will be made that much harder.

Besides, who are you lifting for? Yourself, or Jow Forums?

Thank you for the list of valuable advice; I am lifting for myself of course.
I keep with double overhand grip, but it makes the exercise slightly harder than the mixed grip therefore I think it takes more time for me to master the former.
I assume, with the correct form and posture the chance of getting serious injury while deadlifting is really small, if not minimal.

That's what form is for. With improper form, you might not be targeting the muscles you want as well, if at all.

It might take time for you to catch up with double overhand grip if you weren't using it already, but the body cannot help but adapt; for better or for worse.

I actually got a lot of the aforementioned advice from youtube videos and my putting them into practice. There is an Art of Manliness video of Mark Rippetoe teaching the deadlift that has been helpful. Plus, Joe DeFranco's video on the deadlift is really helpful too.

had the same problem , just used straps . my grip is shit and I work on it

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>1 month
>.66/1.25/1.5/1.7
>still catching up to old squat/diddly pr's because I didn't know where to start after 3 years sedentary since I was only lifting a few months inconsistently in the first place and wanted to play it safe
At least everythings going up constantly.

if it take you 3 years, you need to reevaluate your lift

using a lot of chalk won't help your grip, using a little will, but it can get on the bar and prevent the knurling from catching on your skin, which makes the bar roll out of your hands.
also if you live in humid places, chalk on the bar rusts it

>double overhand grip is the best way to get the most work into the lift

Though you're not wrong, I think it's pretty stupid limiting your pull with grip strength. Sure, pulling 405+ with double overhand is pretty fucking impressive. And yes, grip strength is an integral component for all lifts that involve holding a bar/dumbbell.

That's some dangerous mentality that you're propagating, however. The targeted muscles for the deadlift are your posterior chain, which I assume you already knew. The posterior chain is significantly stronger than your total grip strength (even for those that don't weight train at all). Limiting your pulls to grip strength provides significantly less of an efficient stimulus for your PC than heavier pulls with an augmented grip (mixed, hook, straps, etc.). It's comparable to junk volume, which is its own category of stupidity.

For those that pull superhuman numbers (700 and above), their grip strength is already crazy strong, even with the incorporation of mixed/hook/straps.

Hopefully I conveyed my point well enough. English unfortunately is not my native language!

I was there after a month, but I was pretty on/off with the lifting before starting 5x5 in the beginning of August. Just keep at it

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At my gym,

Ignoring the real question.
Is it 1RM or 5RM?

I am It should be 5RM because 1RM is a pretty weak goal right there

Why is double overhand superior? Because you won't tear a bicep trying to cheat up a heavy dead. That shit happens. Mixed grip is dangerous.

> less than 80% can 1/2/3/4 1RM
> less than 95% can 1/2/3/4 5RM
did you fucking fail school or are you still in it? if it's the latter, you ought to pay more attention in your senior algebra class

Right now I'm
1/2/1/3
Fuck me I can't squat for shit and I do it weekly. Posted a webm of me squatting, people said my form was good so it's not that. I fucking can't squat at all, all I do nowadays is one side dumbbell squats for more reps because otherwise I don't work my squatting muscles at all.

Bicep tears occur with double overhand too. They happen when lifters forget to pull the slack out of the barbell (aka keeping their arms fully extended). It's not a matter of what grip you use, it's a matter of proper and strict form.

Mixed grip isn't inherently more dangerous than double overhand. It boils down to how attentive one is towards their hand placement and arm extension.

Or, maybe I accidentally typed "can" instead of "can't" you pedantic faggot. Do you feel better about yourself?

>I do it weekly
Friendly reminder that one day for legs isn't enough, and that sounds like what you're doing. That, or your routine is beyond fucked up for you to OHP as much as you squat.

Like seriously, that's fucking pathetic

What is 1/2/3/4?

1 plate deadlift
2 plate OHP
3 plate squat
4 plate bench

Is it a workout program or just a pr target?

...

it's a workout program

do one set to failure for each lift and then you're done

Huh. Okay thanks bro

>the absolute state of Jow Forums in 2018

1/2/3/4 is dumb if you dont put a bodyfat or at least a weight limit on it, 2/3/4 at 70kg is 315 wilks, at 100kg its 255 wilks

i'm struggling to go past 1x5 4pl8 DL's, but i'm soaring past 3pl8 squats, 2pl8 bench and 1pl8 OHP's

i wonder if i'm just subconsciously afraid of pushing myself on deadlifts

straps, don't let shitty grip strength hold you back

pussies who can barely do 1/2/3/4 say it's for 1RM, in reality it's for 5 reps

Start paying attention to your back more. That's the main muscle group that's assisting you with deadlifts. Do more pulling movements. Try doing weighted pullups more often. Hit BB row once or twice a week.

true, get fat and you will bench 100kg in no time

it feels like my legs more than my back, did 4pl8 DL x5 easy last week, this week i tried 182,5kg and i had to break the set into a 3+2 to get my 5 reps, might just be a bad day though idk

I'm at 0/0/0/1, am I making it?

very true, if you're a bit overweight for your height, but not massively fat, you'll reach 1/2/3/4 much faster than some skelly trying to gain weight

Do you pull sumo or conventional?

Sumo? Work on quad strength, start doing front squats, sissy squats, and/or lunges more often.

Conventional? Work on hams and lower back strength. Start doing hyperextensions more often. Switch up your back squat and go low-bar instead of high bar. Unironically do leg curls.

You're right though, could just be a bad day. But the above accessories shouldn't hurt

pls OP I need your expertise

Ive been lifting for ten years and im nowhere close lmao

squatting is for women and manlets.
Big lifts should be deadlift, bench, ohp and pullups

Nothing special happens at 1/2/3/4
Try 3/4/6/7

Based and redpilled

5 reps

I agree with the first part. Long term studies showed that if 2 groups have the exact same training regime and nutrition, at the end it depends on training background and genetics (natural test levels etc.) how fast you achieve a certain weight to train with.

I can do
415 conv. dl
275 atg squat
210 bench
135ohp

I got to 4 pl8 dead pretty quick. Could do 285 in like a month and in four months I could do 315x5.

My knees hurt during atg squats that I dont do them much. I'm 165lbs btw but manlet 5'7. It sucks because I climb mostly and prof. climbers at my height weigh 130s-140s but how the fuck can I go down that far and still work towards 1/2/3/4.

It's no secret that I focus 80% on upper body.
But I dread squatting, which is why I do it less than any other lifts. The fact that I can't progress past 1.25 pl8 kills me, and I started with SS. But while all my lifts increased, my squat stayed the same.

OP here.

>is it 1RM or 5RM?
It does not matter. First you achieve 1RM then 5RM. My point is that none of those questions matter because no one can answer them for you. Only you can answer them for your case by achieving it and then you will have your answers and perspective.

1/2/3/4 are just arbitrary numbers that you can set your goals to.

And what happens at 3/4/6/7, you're garanteed to snap your shit?

>1000lb club should be the benchmark
This
200 lb bench
115 OHP
225 squat
275 Deadlift
135 clean

Who else here /1000lbclub/ by the end of 2019.

the 2020s will be our decade, lads

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I've been in the 1000lb club since 2002.
125 bench
65 incline
75 OHP
175 squat
115 front squat
240 deadlift
95 clean
25 curl
45 calf raises
40 lunges
Give me a challenge, DYEL's.

nice troll :^)

jej

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Have you tried putting more weight on the bar and failed to lift it or have you just gone 'gee 1.25 plate felt heavy, better repeat the week'?

If anything it's harder for tall guys. The weight has to go through a greater distance with longer limbs.
I think your friends bloatlord status helped him more than anything.

Those longer limbs hold more muscle fiber too. It's undisbutably easier for tall guys.

Eat more, get the technique right and do sensible assistance lifts, like e.g. deficit deadlifts to learn how to better use leg drive to get off the ground.

youtube.com/watch?v=__9m82yMMTU&t=330s

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>What is leverage
This is seriously incorrect, it's all about limiting the range of motion, limb length, and technique.

>tfw wasted my noon gains on a shitty routine given to me by a "fitness coach trainee"
>Had an accident while kayaking that put me in a boot for 12 weeks.
>Completely stagnated my leg work for the next 4-5 months due to recovering and PT
>Went on a cut during and after this time
>Finally getting back on track now and making progress but my first year was squandered

But you know, it's about the journey not the destination.

Your training experience is effectively less than a year, so you can still get those noob gains. A year is only an estimation of how long you could get noob gains if you make good progress, it’s about the amount of muscle mass you have built, not the amount of time that has passed. Someone could have been lifting for 3 years but still get noob gains if he hasn’t progressed properly

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I cant speak for others but I'll give you my background.
>trained judo since I was 8(28 now 2nd dan)
>played soccer and rugby for as long as I could remember
>began playing football at 14 also started lifting at that age
Routine consisted mostly of chest back and arms
>actually started lifting at 15 and achieved 1/2/3/4 in 2 months I believe
>1.5/2.5/3.5/5 at 5 months
>2/3/4.5/6 at 1 year
I never lived a sedentary lifestyle I was eating properly and I was getting plenty of sleep

You don't think more muscle fiber exerts more force? Keep coping skelly.

Sounds like a plan. I've still got some lingering muscle imbalances that are fucking up my squat and bench but currently I'm at

>160x5 bench
>120x5 OHP
>200x5 squat
>250x5 DL

My bench and squat are abysmal, but my OHP is great. I really don't get it.

Do a linnear progression program and enjoy your noob gains. You can't waste noob gains.