Wtf is 1/2/3/4

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