PSA 1/2/3/4

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.

Don't forget the gravitational pull, it's not the same lifting 10000 under the sea than on the top of a mountain.

I thought it was just # of 45 plates on each side.. so 1 plate =135 etc. For 1 rep

>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

Dis cunt

fuck off

>done for 3 sets of 8 reps

Jesus man, don't you know that it's for 10 reps after 2 sets?

now in kg you imperial faggot

but how mant reps?

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

1234 only counts when it's 5rm. 1rm is bitch weight. You'll jus get out totaled in no time.

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.

>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

What about the temperature, air pressure, wind speed, aerodynamics, the moon placement, time of the year and the other stuff?
>never gonna make it

hello supermang

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.

I thought 1 plate meant only 1 plate on the bar.

Well then you have to take inertia into account and friction force along with normal force.

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?

What's the equivalent for back/rows/etc?

No, thought it was 10 sets of 2 reps

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

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

>He doesn't grip 2 pl8s per hand and DL the shit out of them

God, Veeky Forums has become such a joke...

it is. OP is just weak and trying to justify it

PSA: it's actually your 20 rep max, so you can only say that you ohp 1 plate when your 1RM is 250 lbs

0/10 bait, not even worthy of getting a bait.png

>Minus the barbell

Fucking why though? the bar is roughly equivalent to one pl8.

>counting the bar
You people do anything in order to inflate your weak lifts and appear stronger, don't you?

For my part, I make sure to only break pr's during solar eclipse's, so the moons gravity can help me out.

>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

In all seriousness, what is the real correct number of reps for this, because the difference between 1 RM and 8 reps is abysmal.

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.

im no PT though