Is this a good squat, bench, overhead press, and deadlift for my height, weight, and level of training?

[Anonymous]

I am 5ft 10in, 160lbs, 21 years old, and I've been training casually for about two and a half years, since I was 18. I weighed around 150 coming out of high school, at the same height.

"Casually" means ~2 or 3 days a week, one hour of lifting per session. I take protein supplements from time to time, but I don't follow a strict diet. My goal is to be fit, healthy, and look athletic (but not like a bodybuilder).

Here are my one rep maxes. I used to be closer to 175lbs about a year and a half ago, but I stopped taking mass gainer and creatine because it was expensive and i wasn't that into it. I'll include those one rep maxes as well.

Squat: currently 255, up to 290 before
Bench: currently 170, up to 185 before
Overhead: currently 105, up to 115 before
Deadlift: currently 275, up to 295 before

According to this, it looks like I'm doing okay https://www.exrx.net/Testing/WeightLifting/StrengthStandards.html

What do you guys think? If you're just here to brag about your supposed 500lb bench, I don't give a sh! t by the way :)

[ClauseViter]

Ya not bad bro, pretty balanced stats. Although your pressing movements could stand to be a little heavier. Try including variations as opposed to always the same workouts, this encourages neuromuscular adaptability which will ultimately lead to more efficient muscle contractions ergo higher strength stats.

[Asker]

what variations do you suggest? i feel like people in my family just have poor upper body strength overall, hence the poor bench/overhead press stats. its not an excuse to be lazy, but i definitely think i need more work than the average guy to get stronger in the arms.

[ClauseViter]

Recently I've began to incorporate stability training. It's kind of an advanced method so make sure your form is sound before you start. But basically the idea is to load the barbell unevenly so that there is slightly more weight on one side, this requires dramatic adaptation of stablizers, improving the neurological response to stability so that when you return to even wieght more force can be allocated to the actual pressing movement as opposed to stabilizing. It's been working very well.

[AHellaNo]

You are doing very well i would say. Very balanced aswell. I am pretty jealous the only thing i can match/exceed you on is deadlifts (352). and i weigh 156 at the moment.

[Asker]

Your back must be crazy strong. I spent like 3 months trying to keep my back straight on the deadlift and I was only doing like 135 back then. Different builds I guess

[AHellaNo]

Yeah my back really is my strong point. But i wish i was a little more balanced like you, my other compounds are pretty pathetic in comparison with my deadlift.

[douride2]

I haven't lifted in years now but that sounds good for a part timer.

[takumii]

I am same height and weight but my reps are no match for yours. #ashamed