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I'm going to go play around on my sons weight bench and see what my old ass can do. I want to ask this now and see how I stack up with the answers when I get back.

Max one time lift curl

Max one time lift bench press

?

I am an average older adult male.

I'm going to go play around on my sons weight bench and see what my old ass can do. I want to ask this now and see how I stack up with the answers when I get back. Max one time lift curl Max one time lift bench press ? I am an average older adult male.

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187cm, 99kg, 163kg bench pr. Right now, I'm injured, about 105kg and I'm not pushing my bench past 130kg, I'll probably work on adding reps going forward, dropping my weight to about 92-95kg, get ultra lean, no more 'faint ab outline' bs. Health more important these days,

I don't know my best curl, I've never tried, I can do 12-15 reps at 60kg, not sure how that translates, probably rubbish, my arms are lacking at my height 17" left 16.5" right. I tend to the resistance bands more now too.

Had an old home gym for 3 years before moving to a new area, so I've been mostly consistent for nearly 5 years. I think my upper body genetics are average or slightly below, but legs are slightly above average.

I'd say don't rush into a PR, you might just get hurt. However, a bench of 1.25 bodyweight and a deadlife of 1.75 bodyweight should be goals. As for curl, I'm not sure, maybe .4 bodyweight goal? For 1RM. However focus on form and reps for now. John Meadows was great on youtube(RIP). I followed a lot of his advice, his "Gamma Bomb" routine was actually too much for me.