Hello.
I am currently 150lbs, 5’9, and 22 years old. I am just curious as to what would be good numbers on the big 3 lifts (bench, deadlift, squat), and a good total for someone at say 165-170lbs?
If you want any other info to help with a response, just let me know.
Thanks.
What is good to you?
PRs are good enough for some. Best in your federation is good for some. Best in your state is good for some.
A “good” general first big benchmark, I think, is a 2xBW Squat, 1.5xBW Bench, 2.5xBW Deadlift. Start with that and work your way up from there.
-Matt
[quote]Matt McG wrote:
What is good to you?
PRs are good enough for some. Best in your federation is good for some. Best in your state is good for some.
A “good” general first big benchmark, I think, is a 2xBW Squat, 1.5xBW Bench, 2.5xBW Deadlift. Start with that and work your way up from there.
-Matt[/quote]
I agree with this. If you wanted to know a state qualifying total for junior/senior highschool lifters is 980 pounds in said weight class.
[quote]Matt McG wrote:
What is good to you?
PRs are good enough for some. Best in your federation is good for some. Best in your state is good for some.
A “good” general first big benchmark, I think, is a 2xBW Squat, 1.5xBW Bench, 2.5xBW Deadlift. Start with that and work your way up from there.
-Matt[/quote]
Yeah that’s what I’m looking for. I mean I always want to improve. Just sort of looking at some guidelines so that I know when I have reached a point where I can say that I am pretty strong for my weight.
I have a ways to go but that seems accurate. My bench is there… my deadlift is 2x BW, my squat is so shameful I can’t even speak of it lol. But I’m working it hard so I’m sure with time and good eating it will improve.
If I were to be at 1.5x BW in bench, 2.5x in deadlift, and 2x in squats, you think I could participate in a local powerlifting meet and not look foolish? I use to box and grapple and I’m missing the competition side of sport A LOT. So I’d be interested in trying a PL comp out in the future.
If anyone has anything to add, go for it.
Raw Classification Standards
rawpowerlifting.com/pdf/RAWClassificationStandards.pdf
I would say once you hit class I you are doing pretty good. This is pretty close to Matt’s numbers.
[quote]JFG12 wrote:
Matt McG wrote:
What is good to you?
PRs are good enough for some. Best in your federation is good for some. Best in your state is good for some.
A “good” general first big benchmark, I think, is a 2xBW Squat, 1.5xBW Bench, 2.5xBW Deadlift. Start with that and work your way up from there.
-Matt
Yeah that’s what I’m looking for. I mean I always want to improve. Just sort of looking at some guidelines so that I know when I have reached a point where I can say that I am pretty strong for my weight.
I have a ways to go but that seems accurate. My bench is there… my deadlift is 2x BW, my squat is so shameful I can’t even speak of it lol. But I’m working it hard so I’m sure with time and good eating it will improve.
If I were to be at 1.5x BW in bench, 2.5x in deadlift, and 2x in squats, you think I could participate in a local powerlifting meet and not look foolish? I use to box and grapple and I’m missing the competition side of sport A LOT. So I’d be interested in trying a PL comp out in the future.
If anyone has anything to add, go for it.[/quote]
As Dave Tate says, it doesn’t matter how strong you are when you first compete. Just do it.
I did it before I really thought I was ready and I’m glad I did. Met up with someone from T-Nation who became my training partner for a while, and you’ll often get good feedback and an objective view of what your lifts look like in regards to legality in competition.
Not to mention, it gives you something to focus on the next time around when you’re in the gym busting your ass by yourself with noone but yourself to be held accountable by.
-Matt
[quote]tedro wrote:
Raw Classification Standards
rawpowerlifting.com/pdf/RAWClassificationStandards.pdf
I would say once you hit class I you are doing pretty good. This is pretty close to Matt’s numbers.[/quote]
Yea, I like these numbers for a raw, drug-free, total with a 2 hour weigh-in.
And to the OP, that’s why there’s 6 classes of lifter. 
I hope to hit Class I in my next meet in May, but as you’ll soon learn, you’re never really satisfied.
-Matt
Competing early, before you actually expect to contend is not a bad idea.
Competition is a great learning expereience. If you compete early you won’t worry as much about placing, and more about just doing well.
I learned a lot in my olympic lifting competition and recommend competing as soon as you want.
That seems like a good chart alright. I’d probably be class 1 at 220 if I did a raw meet. So I’m quiet happy with that for now!!
OP, My training partner now lifts at 165, at our first meet in he was a 155lb and went 285/210/440 for 935. Now, in Jan '08 he’s easily good for 375/265/535-550 for 1175 raw, and has done much more equipped. If you were to ask him, I know he’d tell you that he wouldn’t have made this progress if he didn’t have competitions to shoot for.
I would estimate that conservatively, I’ve put 285lbs on my raw total in that time too, but also moving from 198 to 220lb.
Moral of the story, get in there and compete.
Thank you… these charts are tips on competing are exactly what I was looking for.
Right now I’m on Star’s 5x5. Basically squats 3x a week, flat bench 2x, incline 1x, deadlift 1x, and bent over bb row 2x, and then the accessory exercises. Is this a good program to be on with a goal of improving on my big three lifts?
Any suggestions for alternatives, or what I can switch to when it’s time to trick the body again would be great.
I’m always amazed at how strong the unequipped lighter lifters are. (Not that I’m not amazed by any strong people, period.)
The 165 pound lifter on our team smoked a 402 squat, benched a little over two and pulled 495 at his first meet unequipped.
I wouldn’t ever let your weight class cap what you think you can do. Use the numbers to get your berings, but realize the sky’s the limit.
At 5’9 you need gain some weight if your only 150lbs. Hell, you could compete in the 148’s at that weight.
[quote]Pemdas wrote:
At 5’9 you need gain some weight if your only 150lbs. Hell, you could compete in the 148’s at that weight. [/quote]
Is there weight cutting like there is in boxing and other combat sports? Like day before weigh ins?
I am interested in getting closer to the 165lb mark though. As you can tell by my numbers I haven’t been lifting very long and I have much room to grow.
yes…but I wouldn’t call dropping 2lbs weight cutting. You can piss that out.
[quote]JFG12 wrote:
Pemdas wrote:
At 5’9 you need gain some weight if your only 150lbs. Hell, you could compete in the 148’s at that weight.
Is there weight cutting like there is in boxing and other combat sports? Like day before weigh ins?
I am interested in getting closer to the 165lb mark though. As you can tell by my numbers I haven’t been lifting very long and I have much room to grow.
[/quote]
Some feds allow 24 hour weigh-ins others don’t. I wouldn’t recommend cutting more than 5-6Lbs at your BW if your fed doesn’t allow 24 hour weigh ins.
I would just compete where you are comfortable for the first meet or two. When it gets serious thats when you need to worry about weight.
without 24 hr weigh ins there’s no pt in cutting weight, other than maybe a lb or two if that puts you in a different weight class. and mostly that means drink a shitload the day b4, piss it all out, maybe take a caffeine pill or somethin (or drink coffee, natural diuretic) and make sure u shit and piss b4 you weigh in that can account for up to 5lbs sometimes.
if you REALLY want to be 165, make it a solid lean as hell 165, at that light no reason not to be in great shape… so eat clean and get your gpp in. If you start powerlifting with serious intent you’ll probably move up to 180-190 after a while.
its pretty easy when you have a set defined goal basically just means eat a lot more and eat a lot more consistently
i agree with hanley and the other guys… compete. imo people never have any defined goals when it comes to fitness and thats why they never accomplish anything.
like one guy came on here asking how to improve his pullups. but never defined how. more reps? what is your target number? 1 arm chins? just want more lat width- well how much lat width? 1 inch? 2 inch?
Entering a competition be it a triathalon or powerlifting gives you something DEFINITE to shoot for. it makes your dreams reality… gives them substance.
GOOD numbers for your weight are whatever YOU bring your numbers up to. Whatever improvement you had from where you started is good.
If you want something to shoot for, good goal is to make it into powerlifting usa’s top 100.
This wasn’t my thread but was something I’ve been wondering about for a while. Thanks for the concise information and the chart link.