Listen to the post, Our 1 Rep Max For Squat, Bench, and Deadlift, on our Live Lean TV Podcast. Don’t forget to subscribe to the podcast!
On today’s episode of Live Lean TV, we answer a viewer’s question who asked us about our 1 rep max for squat, bench, and deadlift.
This was a question from #AskLiveLeanTV Ep. 011.
@Dex2Real on Snapchat wants to know: What is your 1 rep max for squat, bench, and deadlift?
First off, Dex2Real sent me his transformation photos while doing our 6 week Live Lean MASS muscle building program.
However, he sent them to me on Snapchat, so they disappeared before I could save them.
But based on what I saw, he’s making some big time muscle gains.
So if you see this, we would love for you to share your photos on our Live Lean TV Facebook page.
Seeing these before and after transformation photos always inspires the team.
If your goal is muscle building, LiveLeanMASS.com is the program for you.
With that said, let’s get to his question about our 1 rep max for squat, bench, and deadlift.
We detail how to calculate your 1 rep max for all of these lifts, in our strength based program, Live Lean Strength.
1 rep max simply means the maximum amount of weight you can lift, for just one rep.
Every workout in this strength program is based off percentages of your 1 rep max.
Although I haven’t recently measured my 1 rep max for squat, bench, and deadlift, I’ll tell you what they were the last time I did.
To be honest, my barbell flat bench press is not strong.
In the past I’ve maxed out on the barbell flat bench press at 285 pounds.
However, I can kill the dumbbell flat bench press.
This lack of strength with my barbell bench press may have something to do with my shoulder flexibility.
With dumbbells, you’re not locked in, thus you have the flexibility to move, adjust, and rotate your shoulders and wrists to get into a strongest position.
However, when lifting with a barbell, the range of motion and rotation of your shoulders and wrists are locked in.
For me personally, this makes me weaker.
While using dumbbells, I’ve lifted a set of 105 pound dumbbells, for multiple reps, on the flat bench press.
These are the big boy dumbbells that are usually found on the rack that hardly anyone touches.
I don’t have huge squat numbers because I’ve never really trained primarily for strength.
That’s why I put together Live Lean Strength, with a goal to get stronger.
My 1 rep max for the barbell back squat is 355 pounds.
Let’s move on to deadlifts.
Most people, including myself, can lift more on the barbell deadlift compared to the barbell back squat.
My 1 rep max on the barbell deadlift is 375 pounds.
Although my 1 rep max for squat, bench, and deadlift, may seem pretty strong to some people, to me, it’s clear that getting stronger is one of my goals to work on.
Strength is all relative.
If you focus on working at it, you will get stronger.
Bottom line, I’m still on this journey with you.
Now it’s time to share Jessica’s 1 rep max for squat, bench, and deadlift.
Here are Jessica’s best numbers ever on the barbell flat bench press.
Jessica’s 1 rep max on the barbell flat bench press is 135 pounds.
In my opinion, this is badass for a girl, especially since that’s pretty much her bodyweight.
When Jessica told me this, I had to confirm that it was a 45 pound plate on each side, and not 35 pound plates, or bumper plates, masking as 45s.
She assured me it was, and then shared this old video on her YouTube channel benching 135 pounds.
Even though she had a spotter, the spotter swore he didn’t touch the barbell.
Jessica’s 1 rep max on the barbell back squat is 185 pounds.
Unlike me, Jessica’s 1 rep max on the barbell deadlift is actually a little lower than her 1 rep max on the barbell back squat.
The reason for this difference probably comes down to grip strength.
Jessica’s 1 rep max on the barbell deadlift is 165 pounds.
But she also mentioned she doesn’t enjoy going super heavy on the barbell deadlift.
Although she doesn’t mind going lighter, she doesn’t work on increasing her weights much.
Based on all of this, she doesn’t lift as heavy as she probably could.
In fact, while working out together, we’ve had a few arguments over deadlifts, due to her hatred towards them.
Bottom line, I know Jessica is stronger than this, so if she really wanted to, she could lift more.
And as she mentioned in the video, “Maybe I should just man up and do it.”.
Then she said it will be her goal, since this question inspired her.
To find the best program for you, go take our Live Lean Body quiz.
Answer four simple questions and we’ll get you on the best program based on your goals.
Our Live Lean programs comes with warm-ups, workouts, cool downs, and nutrition plans.
We have it all.
Go take the Live Lean Body Quiz here.
If you want to learn how to get stronger, check out this video post on how to reach new levels of strength.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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