>>46823190>>468247351/2/3/4 IS A COMMON GOAL FOR /FIT/IZENS TO AIM TOWARDS, REGARDING 4 OF THE BIG COMPOUND BARBELL LIFTS.
THE 4 LIFTS ARE...
THE PRESS®™ 3.0
BENCH PRESS
SQUAT
DEADLIFT
1/2/3/4 IS SOMETIMES REFERRED TO AS 1PL8 2PL8 3PL8 4PL8.
TO LIFT 1PL8, YOU PUT 1 PLATE ON EACH SIDE OF THE BAR.
TO LIFT 2PL8, YOU PUT 2 PLATES ON EACH SIDE OF THE BAR.
TO LIFT 3PL8, YOU PUT 3 PLATES ON EACH SIDE OF THE BAR.
TO LIFT 4PL8, YOU PUT 4 PLATES ON EACH SIDE OF THE BAR.
THEREFORE YOU ARE ACTUALLY LIFTING...
2 PLATES + BAR, WHEN YOU LIFT 1PL8
4 PLATES + BAR, WHEN YOU LIFT 2PL8
6 PLATES + BAR, WHEN YOU LIFT 3PL8
8 PLATES + BAR, WHEN YOU LIFT 4PL8
A PLATE IS A LARGE SINGLE DISK OF WEIGHT THAT IS PLACED ONTO THE BAR BEFORE LIFTING.
THE WEIGHT OF A SINGLE PLATE IS AS FOLLOWS...
20KG FOR EUROPEANS.
45LBS FOR AMERICANS.
EUROPEAN 1/2/3/4.
1PL8 OVERHEAD PRESS = 60KG.
20KG BAR + 1 X 20KG PLATE ON EACH SIDE.
2PL8 BENCH PRESS = 100KG.
20KG BAR + 2 X 20KG PLATES ON EACH SIDE.
3PL8 SQUAT = 140KG.
20KG BAR + 3 X 20KG PLATES ON EACH SIDE.
4PL8 DEADLIFT = 160KG.
20KG BAR + 4 X 20KG PLATES ON EACH SIDE.
AMERICAN 1/2/3/4.
(AMERICANS WILL BE USING A 20KG OLYMPIC BARBELL EVEN THOUGH THEIR PLATES ARE IN POUNDS. 20KG = 44.0925LBS)
1PL8 OVERHEAD PRESS = 134.0925LBS.
44.0925LB BAR + 1 X 45LB PLATE ON EACH SIDE.
2PL8 BENCH PRESS = 224.0925LBS.
44.0925LB BAR + 2 X 45LB PLATES ON EACH SIDE.
3PL8 SQUAT = 314.0925LBS.
44.0925LB BAR + 3 X 45LB PLATES ON EACH SIDE.
4PL8 DEADLIFT = 404.0925LBS.
44.0925LB BAR + 4 X 45LB PLATES ON EACH SIDE.
CONVERTING THE EUROPEAN KG INTO LB SHOWS THAT AMERICANS HAVE TO LIFT MORE TO REACH 1/2/3/4.
AMERICAN | EUROPEAN
1PL8) 134.0925LBS | 132.277LBS
2PL8) 224.0925LBS | 220.462LBS
3PL8) 314.0925LBS | 308.647LBS
4PL8) 404.0925LBS | 396.832LBS
OF THE FOUR LIFTS THE GOAT LIFT IS
THE PRESS®™ 3.0
IT'S SO STRICT IT MAKES YOUR CONSERVATIVE GREAT-GREAT-GRANDMOTHER LOOK LIKE A LIBERAL.
