Lets make this clear all for once for everyone asking about 1/2/3/4
Those numbers refer to the total weight of the number of 45lb plates in each side on a Olympic barbell (Included) in their respective exercises each done in 3 sets of 8 reps, to be more concise:
OHP -> 2 total plates-> 90 lb - 40lb (barbell) =50lb -> Olympic barbell + 25 lb on each side. B. P. -> 4 total plates-> 180lb -40lb (barbell) =140lb -> Olympic barbell +70lb on each side. Squat-> 6 total plates-> 270lb- 40lb (barbell) =230lb -> Olympic barbell + 115 lb on each side. D. L. -> 8 total plates-> 360lb - 40lb (barbell) =320lb -> Olympic barbell + 160 lb on each side.
All this considering the height and ROM of the average male, if you're shorter to compensate for your reduced ROM you should either increase 1 rep or 2% of the total weight in each side for every in you deviate from the 5,8 average height, tall people should ignore this regardless of the increased ROM since you're expected to be stronger.
Zachary Price
Don't forget the gravitational pull, it's not the same lifting 10000 under the sea than on the top of a mountain.
Easton Nguyen
I thought it was just # of 45 plates on each side.. so 1 plate =135 etc. For 1 rep
Brayden Jenkins
>Included PSA take this (You) and Kys you retard. 1pl8 means 135lbs It's 45lbs bar + 45lbs plate on each side. So 135/225/315/405
Elijah Diaz
Dis cunt
Samuel Clark
fuck off
Aaron Miller
>done for 3 sets of 8 reps
Jesus man, don't you know that it's for 10 reps after 2 sets?
Nolan Thompson
now in kg you imperial faggot
Lucas Rivera
but how mant reps?
Justin Lewis
PSA FOR 1/2/3/4
1/2/3/4 refers to 1pl8 OHP, 2pl8 bench, 3pl8 squat and 4pl8 deadlift 1RMs
1pl8 = 135lbs/60kg 2pl8 = 225lbs/100kg 3pl8 = 315lbs/140kg 4pl8 = 405lbs/180kg The bar by itself is 45lbs or 20kg
Dominic Collins
1234 only counts when it's 5rm. 1rm is bitch weight. You'll jus get out totaled in no time.
Lucas Long
1234 is one thing, but of course its dependent on your weight. If you're +100kg you should probably lift that as soon as you get decent enough form (could be your first day, or a couple months in)
1234 while at the same time being able to run 10km in under 40 minutes and you are decently fit. If it's just one of the two you are either weak or fat.
Jace Nguyen
>OHP -> 2 total plates-> 90 lb - 40lb (barbell) =50lb -> Olympic barbell + 25 lb on each side. >B. P. -> 4 total plates-> 180lb -40lb (barbell) =140lb -> Olympic barbell +70lb on each side. >Squat-> 6 total plates-> 270lb- 40lb (barbell) =230lb -> Olympic barbell + 115 lb on each side. >D. L. -> 8 total plates-> 360lb - 40lb (barbell) =320lb -> Olympic barbell + 160 lb on each side.
>this fucking retard
Jeremiah Collins
What about the temperature, air pressure, wind speed, aerodynamics, the moon placement, time of the year and the other stuff? >never gonna make it
Nicholas Rivera
hello supermang
David Price
I know it's kind hard to know your plateau is botched and you haven't got 1234 yet but that doesn't means you have to get all aggressive and stop trying.
Blake Cruz
I thought 1 plate meant only 1 plate on the bar.
Ian Long
Well then you have to take inertia into account and friction force along with normal force.
Justin Garcia
Have I missed the joke here are you all retarded?
The "pl8" measurement negates the "should you count the bar or not" arguments because it is unambiguous. OBVIOUSLY you're including the bar when you say you DL 4pl8, what are you doing, gripping 4 plates in each hand?
It's when you use weight amounts it becomes ambiguous, because if you say "I can bench 90kg" are you including the bar in that figure or not?
Adrian Jones
What's the equivalent for back/rows/etc?
Joseph Reed
No, thought it was 10 sets of 2 reps
Benjamin Robinson
1pl8 is 135 lb on the bar, 67.5lbs each side, 180lbs inclunding the bar
2pl8 is 225 on the bar, 112.5lbs each side, 270lbs including the bar
3pl8 is 315 on the bar, 157.5lbs each side, 360lbs including the bar
4pl8 is 405 on the bar, 202.5lbs each side, 450lbs including the bar
Ryan Watson
1pl8 = 60kg total, 20kg bar + 2x20kg plates 2pl8 = 100kg total, 20kg bar + 4x20kg plates 3pl8 = 140kg total, 20kg bar + 6x20kg plates 4pl8 = 180kg total, 20kg bar + 8x20kg plates
Isaac Stewart
>He doesn't grip 2 pl8s per hand and DL the shit out of them
God, Veeky Forums has become such a joke...
Nathan Young
it is. OP is just weak and trying to justify it
Asher Nguyen
PSA: it's actually your 20 rep max, so you can only say that you ohp 1 plate when your 1RM is 250 lbs
Daniel Edwards
0/10 bait, not even worthy of getting a bait.png
Julian Nelson
>Minus the barbell
Fucking why though? the bar is roughly equivalent to one pl8.
Jaxson Clark
>counting the bar You people do anything in order to inflate your weak lifts and appear stronger, don't you?
David King
For my part, I make sure to only break pr's during solar eclipse's, so the moons gravity can help me out.
Alexander Gomez
>Struggle for 3 months to do my first 1pl8 OHP >13 year old next to me takes one week but is using a short bar >"It's the same bro, 1pl8 is 1pl8" ISHYGDDT
Wyatt Lewis
In all seriousness, what is the real correct number of reps for this, because the difference between 1 RM and 8 reps is abysmal.
Jaxon Morris
sounds like you are being jewed for gains.
i would rather say keep doing 5x5 and add in some chin ups after every workout as well as some band pull aparts in between every push set and band/cable facepulls after every other workout.