Hey guys I'm a retard and even though I've googled around I'm still not exactly sure what 1/2/3/4 is and what it means.
Please help a n00b learn about this pretty well known milestone.
>thanks
Hey guys I'm a retard and even though I've googled around I'm still not exactly sure what 1/2/3/4 is and what it means.
Please help a n00b learn about this pretty well known milestone.
>thanks
>1 pl8 overhead press
>2 pl8 bench press
>3 pl8 squat
>4 pl8 diddy
Now he's gonna ask "wat is pl8"
for 1 rep right?
1 plate Overhead Press
2 plate Bench Press
3 plate squat
4 plate Deadlift
# of plates on each side of barbell
It is a good measure of progressing beyond DYEL
Mind yourself Op. That's the number of pl8s on EACH side
Isn’t 1 pl8 20 kg?
But in America it’s the 45 lb plate, which is 20.4 kg. So Americans lift heavier if they do xpl8
wat is plate
NANI?
Ah the age old question, i'll see you in 300 replies
yes
ah yis but what is Plate? Like what weight is it refering to?
Good call
to?
Because I'm feeling nice, the bar is 45 lbs and each plate is 45 lbs so 135, 225, 315, 405 lbs respectively.
I can't even imagine doing a 1pl8 overhead press right now. Do you just progress up to it or is there a way to train to improve your ability?
I've always assumed the highest requirement here and taken this to mean 5 sets of 5 at these weights so I wouldn't accidentally say I could lift better than I can. Is that right? I feel like I've heard 5×5 1×5 and even 1 rep as answers but I just want to know what the right answer is
It's whatever you want the goal to be. Most people refer to it as 1 rep at each.
>yis
kys
drink your monster ultra light zero and eat your onions kid youll get there
damn right we do
Just add an extra 5lb every time you do OHP
wrong. 5 for everything. diddly may be an exception
Who else here /spidercrab/ mode?
No
that boi T H I C C
Maybe so
kind of
Sometimes
1 and 2 way easier than 3 and 4
those cunts are terrifying
it depends
No
We dont know either
No if you're serious about it then it should mean its 5 reps minimum.
>What is QTDDTOT?
7 reps.
Reply to this post or OPs pic will show up and steal your gains while you sleep
Spider crab man pls go
It's bodyweight not plates you moron
>He counts the bar
...
>he doesn't count drag or adjust for altitude
>he doesn't lift the bar
You must have the Hulk's hands to only grip the plates. Post hands and forearms pls.
1pl8 in my shitskin country is 25kg. And we are the hobbits of europe. So.
50kg/100kg/150kg/200kg.
for 1/2hours of reps without feeling tired
I thought wendigos were a Native American myth
in a cosmic sort of way, yes
That's just evil bro, how can you send someone into the gains abyss like that
I don't know
Yeah ok but, how many sets?
My take on this is you aim to hit at least a 1 rep max as a start for the 1/2/3/4, then I guess you're making it if you're solid on a 5 rep set for 1/2/3/4.
Dunno if doing a 5x5 on the 1/2/3/4 is another milestone or whatnot.
>1 wife
>2 kids
>3 bedrooms
>4 wheel drive car
DELET
almost certainly
Thank you for being nice
LURKMORE
Definitely maybe
Every fucking day.This should be in the sticky and asking it should be a ban. Board quality content would immediately rise at least 10%
5 reps
8 reps
Based counts the bar poster
...
half a rep
a quarter of a rep
>1 wife
>2wife’s sons
>3 pets
>4 game consoles
now THAT’S what I’m talking about
yes it's that simple, in 2 years you will do 405 OHP
can you repeat the question?
Engage your core. That was the missing link that got me to break 1pl8 OHP
In this instance just one. Sometimes one and a half depends on who you ask. My buddy is shredded and does half a rep
give or take
Til Failure :^)
1 set, 5 reps
Don't listen to these fuckers. It's just a quarter of a rep four times
Each number stands for "plates". Plates are by default 45lbs or 20kg. The number indicates the how many plates on each side of the bar, So:
1 plate = 1 plate on each side of the bar = 20kg x 2 + bar weight (20kg) = 60kg
2 plate = 100kg
3 plate = 140kg
4 plate = 180kg
The 1/2/3/4 itself is a general proportion for the lifts. Each number stands for an exercise, starting from the one where you normally lift lightest weight (overhead press) to the heaviest one (deadlift).
So:
1 plate Overhead Press
2 plate Bench press
3 plate Squat
4 plate Deadlift
Though there are often cases where the person lifts, for instance, more than 1 plate Overhead Press and still hasn't hit 2 plate Bench Press. Or Bench Press = Squat, etc.
based 1/2/3/4poster living in Veeky Forums's head rent free
>tfw DL is 40 pounds lighter than squat
Right there with you bro.
>1 offshore bank account
>2 houses
>3 cars
>4 wives
...
5
10
4 sets, 15/12/10/8. 4th set (8 reps) is where you hit the 1/2/3/4 weights. add 10lbs/5kg to each side after every set for OHP/Squat, 5lbs/2.5kg for Bench/Dead
Assuming 1x/2x/3x/4x:
set 1 of 15 at x-30lbs or 15lbs
set 2 of 12 at x-20lbs or 10lbs
set 3 of 10 at x-10lbs or 5lbs
set 4 of 8 at x
Also, throw in proportionately weighted pull-ups/pull-downs, iso rows, dy rows, and targeted leg movements for hamstrings (leg curls) + ad/abductors