I want to set realistic six-month progress goals (for example, add X pounds to my bench press.) I feel like I can't trust anything I'm reading online about realistic progress expectations because my starting point is nowhere near any of the beginner standards I'm finding by these same authors.
I'm 28 years old, I'm 5'5" tall, and I weigh about 140 lbs. I've spent most of my life sitting at a desk all day. I've never weight trained consistently before. I've gone through the motions, and I think I'm using the correct form, but I haven't had that confirmed by an objective third party.
I see standards that say I should squat 90 pounds, but I can only squat my 25.5-pound bar 8 times. I see standards that say I should bench press 100 pounds, but I can only bench press a 25.5-pound bar plus 30 lbs 8 times. Even converted to 1 repetition, these numbers (32 and 69) are 33-70% of the standards.
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