IMO…strong starts here…
Bench Press = 1.5BW
O.H.P. = 1.0BW
Squat = 2.0BW
Bent Bar Row = 1.5BW
Deadlift = 2.0BW
[quote]BlueCollarTr8n wrote:
[quote]dreadlocks1221 wrote:
[quote]datwaymon wrote:
Although I like VTBalla’s better, here is the one I was using up until today.
Weightlifting Performance Standards by Kilgore, Rippetoe and Pendlay.
http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm[/quote]
Does this apply to the average person or a powerlifter? I can DL 315 at 160lbs which according to the chart would make me an intermediate, I’ve only been lifting for 3 months so I question its credibility. [/quote]
Being good at one of three events to begin with doesn’t make you an intermediate lifter, just naturally good at deadlifting. [/quote]
According to those tables i’m in between Advanced and Elite on every lift except for squat which im just below advanced.
Horse shit. I consider myself pretty weak, compared to the guys here. Definitely not a good table to work off.
Compare yourself to people who are stronger not weaker, Fuck the untrained population.
Its like when a fat person says ‘I’m not as fat as John Goodman or Rosie O’Donell’, yeah but ur
a fat fuck compared to most other people.
[quote]BlueCollarTr8n wrote:
IMO…strong starts here…
Bench Press = 1.5BW
O.H.P. = 1.0BW
Squat = 2.0BW
Bent Bar Row = 1.5BW
Deadlift = 2.0BW[/quote]
out of interest, where would front squat fit in here?
I would guess about the same as bench - 1.5 times bodyweight.
The one off exrx.net seems a lot easier to hit intermediate on than the one from rawpower. I’m already at or within 10% of intermediate on most of the lifts form exrx.net (except for dead), but not even class 4 on the ones from rawpower.
[quote]dreadlocks1221 wrote:
[quote]datwaymon wrote:
Although I like VTBalla’s better, here is the one I was using up until today.
Weightlifting Performance Standards by Kilgore, Rippetoe and Pendlay.
http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm[/quote]
Does this apply to the average person or a powerlifter? I can DL 315 at 160lbs which according to the chart would make me an intermediate, I’ve only been lifting for 3 months so I question its credibility. [/quote]
Well, based upon their definitions, I’m assuming both.
They start with “Untrained” which they define as “Expected level of strength in a healthy individual who has not trained on the exercise before but can perform it correctly. This represents the minimum level of strength required to maintain a reasonable quality of life in a sedentary individual.”
And they end with “Elite” which they define as “Refers specifically to athletes competing in strength sports. Less than 1% of the weight training population will attain this level.”
But I agree, the numbers seem low to me and that’s why I said I like the one VTBalla posted better. I want to compare myself to other powerlifters, not the general population.
[quote]datwaymon wrote:
[quote]dreadlocks1221 wrote:
[quote]datwaymon wrote:
Although I like VTBalla’s better, here is the one I was using up until today.
Weightlifting Performance Standards by Kilgore, Rippetoe and Pendlay.
http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm[/quote]
Does this apply to the average person or a powerlifter? I can DL 315 at 160lbs which according to the chart would make me an intermediate, I’ve only been lifting for 3 months so I question its credibility. [/quote]
Well, based upon their definitions, I’m assuming both.
They start with “Untrained” which they define as “Expected level of strength in a healthy individual who has not trained on the exercise before but can perform it correctly. This represents the minimum level of strength required to maintain a reasonable quality of life in a sedentary individual.”
And they end with “Elite” which they define as “Refers specifically to athletes competing in strength sports. Less than 1% of the weight training population will attain this level.”
But I agree, the numbers seem low to me and that’s why I said I like the one VTBalla posted better. I want to compare myself to other powerlifters, not the general population. [/quote]
I’d say low as well. 4:50 in the video: Rich Sadiv hits 615x3, bodyweight <190lbs. Mid 40s in age. Not to take away from a 615 triple, just saying if less than 1% of the population were to reach Elite Level, then the numbers would have to be higher.
Strong principles in this video. Good to keep in mind. Made me stop and think for a minute.
-You are partially shaped by the people you are around most often.
-You almost always perform a little harder when you have an audience.
Dan John’s “game changer” standards
This guy is strong (and trains with a broken back/double spine fracture)…
strength is relative you will be strong
when you peers see your strength
our own perception of our strength
is tainted with false concepts of what
strength is
[quote]KENNYC1 wrote:
strength is relative you will be strong
when you peers see your strength
our own perception of our strength
is tainted with false concepts of what
strength is[/quote]
Bullshit…!!!
Alpha’s Strength Standards
[quote]BODYWEIGHT EXERCISES:
Pull-ups: Weighted (Weight hanging from your waist or performed with a weight vest on).
Average: Bodyweight + 40lbs hanging from your waist for 4-8 reps.
Strong: Bodyweight + Your own Bodyweight in iron hanging from your waist for 3 reps.
Beast: Bodyweight + Your own Bodyweight in iron + 25lbs more for 1-3 reps.
(At my bodyweight of 225 that is preforming Pull-ups with more than 250lbs hanging from my waist-I am within 40lbs of this—Mycurrent max is BW+205x2)
Pull-ups: Bodyweight for reps.
Average: 15+
Strong: 25-30+
Beast: 45+
Lean Body Workout America
Dips: Weighted (Weight hanging from your waist or performed with a weight vest on).
Average: Bodyweight + 100lbs hanging from your waist for 4-8 Reps
Strong: Bodyweight + Bodyweight in iron hanging from your waist +50lbs for 3-5 reps.
Beast: Bodyweight + Bodyweight in iron hanging from your waist + 100lbs or more for 3-5 reps.
(At my bodyweight of 225 that is preforming dips with 325lbs or more hanging from my waist-I am VERY close to this—currently doing 305x3)
Dips: Bodyweight for reps.
Average: 50-75
Strong: 75-100
Beast: 100+
Push-ups: Bodyweight for reps
Average: 75+
Strong: 100-150
Beast: 150-200+
LOWER BODY EXERCISES:
Squats & Deadlifts: Conventional or Sumo but not Trap bar.
Average: 2x your Bodyweight on the bar
Strong: 2.75x your Bodyweight on the bar
Beast: 3.5x your bodyweight on the bar
(At my bodyweight of 225 that is 787lbs or more-there are people out there doing this. I am just not one of them. Yet.—My max squat is 605x1 and my max dead is 615x1. I have work to do!)
Front Squats:
Average: Your Bodyweight on the bar for 4-8 reps.
Strong: 2x Your Bodyweight on the bar for 1-3 reps.
Beast: 2.5-3x your bodyweight on the bar for 1-3 reps.
(At my bodyweight of 225 that is 562-675lbs or more—Again, people are doing this. But sadly I am not. My max 435x1)
UPPER BODY EXERCISES:
Bench: Barbell Flat
Average: Your Bodyweight on the bar for 10 reps.
Strong: More than 2x Your Bodyweight on the bar for 1-5 reps.
Beast: More than 2.5x Your Bodyweight on the bar for 1-5 reps.
(At my bodyweight of 225 that is 562lbs or more—Iâ??m getting closer, Current max is 500x1)
Military Press: STRICT, NO leg drive, and from the chest.
Average: 90% of Your Bodyweight for 4-8 reps.
Strong: 1.3x Your Bodyweight on the bar for 1-5 reps.
Beast: 1.5x Your Bodyweight on the bar for 1-5 reps.
(At my bodyweight of 225 that is 340lbs or more—Current max is 280x1 so I have some distance to go!)[/quote]
I like these
[quote]VTBalla34 wrote:
I find these useful. Description at the bottom will let you know sort of where you stand versus where you ought to be.
http://rawpowerlifting.com/classifications.htm[/quote]
better than this
[quote]datwaymon wrote:
Although I like VTBalla’s better, here is the one I was using up until today.
Weightlifting Performance Standards by Kilgore, Rippetoe and Pendlay.
http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm[/quote]
There’s no way I’m an “intermediate” approaching “advanced”(297/360/215 @ 165, gym lifts).
Seems like those exrx standards are for the gym riff-raff.
^ Now those are some standards! (Although I have to point out that 50-75 BW dips is average??? haha.)
[quote]KENNYC1 wrote:
strength is relative you will be strong
when you peers see your strength
our own perception of our strength
is tainted with false concepts of what
strength is[/quote]
What is this guy smokin
Bench: 1.5xbw
Squat: 2.0xbw
Deadlift: 2.0xbw
Someone already said that in this thread and I think it’s a pretty simple and correct way to look at it.
I think those goals are attainable within the first year with good training and diet. So they might even be a little low really.
If you are a power lifter your goals should be really high. If you’ve been training over a year and you can’t do those numbers, then you are really slacking. That’s just how I see lifting.
There’s really no point putting a ceiling on this, other than being able to say hey I can #.#xBW.
[quote]MattyG35 wrote:
There’s no way I’m an “intermediate” approaching “advanced”(297/360/215 @ 165, gym lifts).
Seems like those exrx standards are for the gym riff-raff.[/quote]
If you went into competition your numbers would propably drop 10 %. What is exactly your problem here? Intermediate is another word for average. You are average. And I don’t get your numbers, you bench 360 and deadlift 215?
What I like about exrx standards is that they aren’t completely ridiculous like some other standards and you WILL BE a very succesfull powerlifter once you reach elite.
[quote]RonSwanson wrote:
As a beginner (been lifting for almost three months now), I have been wondering what numbers would be considered “strong” for an average male in squat, bench, and dead lift? What is the minimum threshold where someone wouldn’t get embarrassed if they entered a local powerlifting meet?
Of course, body weight would need to be taken into account as well. I am 5’6 and 145 pounds, should be up to 150 in a couple weeks.[/quote]
What do you think is strong and go off that, every one is build different so no one can say
[quote]RobmoriRB wrote:
What do you think is strong and go off that, every one is build different so no one can say[/quote]
Total Bullshit!
We have recorded history on thousands of lifters in any number of weight classes to compare against. There may be debate ‘around the edges’ but strong can be defined.