Weighlifting standards:

gabgab

Well I dont know if you guys think this is relevant or not but I found it very interesting, and from Mark Rippetoe and company I reckon its pretty damn accurate: http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

Anyway based on weight and shooting for intermediate scores based on my time strength training being quiete small but hoping to be able to at least hit intermediate I am quiete away off:

Squat: 115kg, work sets 62.5
Bench: 83kg, work sets 72.5
Press: 60kg, work sets 42.5
Deadlift: 133kg, work set 82.5
Power Clean: 80kg, work set, unsure as my form is pants

Anyone else, apart from Hanley

Cuddlesworth

I'm assuming that chart is in Imperial or is it just geared for the larger sized Americans?

Al_Fernz

Chill out Gabgab. I'm pretty sure those are for 1 rep maxes not working sets of 5....hopefully .

You should test your 1 rep maxes to see how you really compare. Make sure to have a target that you want to go for and then work up to it in sets with low reps. Don't go over 5 reps.

For example, here is what I might do if I was gunning for a 100kg bench.

Bar x5,
60kg x5
75kg x3
85kg x2
90kg x1
95kg x1
100kg x1

I did this recently and got the following:
Bodyweight 79kg (173lbs)
Squat 135kg (297lbs) - In between inter and advanced
Bench 100kg (220lbs) - In between inter and advanced
Deadlift 170kg (374lbs) - In between inter and advanced

I guess the table is accurate enough!

gabgab

ha ha I know Al, if it was for 5 sets I'd just take up fishing or something,

I am gonna test my one rep max at the end of October is my plan. Just trying to get into the ss stuff and eating more,

Good table though,

kevpants

Oooooh fun.

Novice squat but close (kinda) to advanced in bench!! Talk about imbalance .

Happy enough with that considering pushing my 1RM's up has only been my main goal since May. Prior to that it was a mix of fitness, size & strength that I was really treading water at for years......

Squat heading north as I sort out my years of sh1t technique so reckon I'll hit intermediate in the coming months.

The Deadlift weights are quite low. Wouldn't consider myself a great deadlifter but apparently I'm intermediate and have been for a long time????

Bodyweight 220lbs

Bench: 280lbs
Squat: 340lbs
Deadlift: 420lbs
Press: Never tested
Cleans: Never tested

kevpants

Al_Fernz wrote: »

I did this recently and got the following:
Bodyweight 79kg (173lbs)
Squat 135kg (297lbs) - In between inter and advanced
Bench 100kg (220lbs) - In between inter and advanced
Deadlift 170kg (374lbs) - In between inter and advanced

Nice goin!

gabgab

Yeh thought it would be a bit of craic and good to look at,

I'm very new to this sorta stuff so its good to use to gauge myself, and I think the bodyweight stuff is good as it keeps it a bit more accurate. Where is Hanley to throw up his stuff?

DM-BM

I know there is no real way to know what your 1RM is, without testing it, but would 3 sets of 5 at 85%-90% of the figures in those strenght standards,be an indication that you are there or there abouts?

NotMe

I'd be around novice except squat which is slightly above novice. Gotta give it a few more years.

Converted it to kilos here before I found this pdf version:
http://macgyver.daug.net/sports/strength_standards_metric/strength_standards_metric.pdf

rubadub

DM-BM wrote: »

I know there is no real way to know what your 1RM is, without testing it, but would 3 sets of 5 at 85%-90% of the figures in those strenght standards,be an indication that you are there or there abouts?

Check this http://www.exrx.net/Calculators/OneRepMax.html

The figures are very high on the crossfit pdf, this has been discussed a few times before.

I would like to see actual standards for people off the street, the true averages.

the term"untrained" refers to the 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.

I would reckon over 95% of people I know would be branded as such, but I doubt many of them would think they cannot lead a reasonable quality of life.

kevpants

gabgab wrote: »

Where is Hanley to throw up his stuff?

Waiting for us to reach a peak of feeling good about ourselves before naking us feel like puny girly men.

If anyone is struggling with the conversions Google has an inbuilt converter. Type say; 100kgs in lbs, into Google and it will return the answer. Not in a link just there at the top of the page. Handy... but you probably knew it was there anyhoo.

AlphaMale 3OO

I'm not sure many people here would lift on the elite level (without powerlifting gear). The elite levels are very definately attainable but they are very high too. I myself at 95kgs am between advanced and elite but if I ever hit that elite level I would be in lifting heaven. They are serious numbers. Think it was 173kg bench for my bodyweight? I'm currently a 150kg bencher so theres is a considerable amount of improving to be done!

celestial

Yeah saw this pdf before. Interesting.

At 186 lbs I'm between inter and advanced bench-wise - never actually tested my 1 rep max on the bench but would safely say it's 70 - 75kg. No idea for squat and dl.

BrianD3

I prefer Bryce Lane's table http://www.ironsports.tv/hwgdami.htm
as it has more lifts and differentiates between Olympic style squats and Powerlifting squats. On the crossfit table which squat are they talking about?

Anyway my numbers are:
weight
181 pounds

squat (full depth, pause, hi bar, narrow stance)
291 = between inter and advanced

bench
225 = between inter and advanced

deadlift
550 = elite

press
175 = between advanced and elite

power clean
don't train for 'em.

Hanley

Well I certainly don't think a "power" squat would be 110lb heavier than a "hi bar" squat for me as per that link BrianD3 posted. I dunno what people are talking about when they refer to "power" squats anyway. Traditionally online this seems to mean "wide stance" but I very much doubt that ANYONE outside of Elite powerlifters who train that way all the time would have a higher wide stance squat than regular stance.

Anyway, I'm about mid way between advanced and elite on all of the lifts except the powerclean, where I'm about 10kg short of advanced. I'm probably closer to Elite than advanced in the other lifts cos my bodyweight's mid way between 90 and 100 at the mo anyway.

For my money, that table is mega skewed. a 180 bench at 110kg is the same as a 185kg bench at 125kg as per the table. Not a fcuking hope it is in real life!! 180 at 110 is FAR superior. In fact I'm fairly confident that if I went to 110kg I'd find it much easier to hit the "elite" numbers than at 100kg.

Btw, BrianD3, sick deadlifting. How are you pulling 250kg and only squatting like 130??? That's damn near world class deadlifting at 82.5kg.

gabgab

Hanley wrote: »

Well I certainly don't think a "power" squat would be 110lb heavier than a "hi bar" squat for me as per that link BrianD3 posted. I dunno what people are talking about when they refer to "power" squats anyway. Traditionally online this seems to mean "wide stance" but I very much doubt that ANYONE outside of Elite powerlifters who train that way all the time would have a higher wide stance squat than regular stance.

Anyway, I'm about mid way between advanced and elite on all of the lifts except the powerclean, where I'm about 10kg short of advanced. I'm probably closer to Elite than advanced in the other lifts cos my bodyweight's mid way between 90 and 100 at the mo anyway.

For my money, that table is mega skewed. a 180 bench at 110kg is the same as a 185kg bench at 125kg as per the table. Not a fcuking hope it is in real life!! 180 at 110 is FAR superior. In fact I'm fairly confident that if I went to 110kg I'd find it much easier to hit the "elite" numbers than at 100kg.

Btw, BrianD3, sick deadlifting. How are you pulling 250kg and only squatting like 130??? That's damn near world class deadlifting at 82.5kg.

Ah you're on steroids sure......

Yeh thats true actually, 15kg more bodyweight should mean more than 5kg on a bench

Hanley

gabgab wrote: »

Ah you're on steroids sure......

Yeh thats true actually, 15kg more bodyweight should mean more than 5kg on a bench

Lol.. first thing that was said to me when I walked in the gym today too. Seriously. They were talking about how people b!tch about drugs in sport but noone's prepared to admit the guys making the big improvements are just working harder and smarter!!

As for the lifts, look at the Press... 110->125 = +4kg only
Bench 100->110 = +7kg, 110->125 = +5kg (someone needs to explain to me how a 10kg gain only needs a 7kg increase, while a 15kg bodyweight gain only needs to see your bench go up 5kg for it to be equal)
Squat 100->110 = +9kg, 110->125=+7kg


That list is totally screwed.

BrianD3

Hanley wrote: »

Btw, BrianD3, sick deadlifting. How are you pulling 250kg and only squatting like 130??? That's damn near world class deadlifting at 82.5kg.

I am deadlift advantaged (longish arms) also have been deadlifting 5 years compared to squatting and benching for 1 year! Even knowing this I agree that there is quite a difference between my squat and deadlift. I am still learning the squat TBH and at the moment am most comfortable with the hi bar paused ATG version - but I don't see many/any powerlifters squatting like that which does suggest that it is more difficult than the "power" version. How much more diffciult is open to debate. PS remember that the hi bar squat in Bryce's table is beltless whereas the "power" squat isn't.

Hanley

BrianD3 wrote: »

I am deadlift advantaged (longish arms) also have been deadlifting 5 years compared to squatting and benching for 1 year! Even knowing this I agree that there is quite a difference between my squat and deadlift. I am still learning the squat TBH and at the moment am most comfortable with the hi bar paused ATG version - but I don't see many/any powerlifters squatting like that which does suggest that it is more difficult than the "power" version. How much more diffciult is open to debate. PS remember that the hi bar squat in Bryce's table is beltless whereas the "power" squat isn't.

Ahhh that's fair enough. Must be handy being able to scratch your knees without bending over

And hmmmm the beltlessness would make a difference alright. I'm still hard pushed to see half a persons bodyweight in the difference tho.

BrianD3

Hanley wrote: »

Must be handy being able to scratch your knees without bending over

Scraped knuckles are a pain though