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Weightlifting Standards

  • 20-04-2009 11:19am
    #1
    Baldie
    Registered Users, Registered Users 2 Posts: 1,198 ✭✭✭


    What are good weightlifting standards to go by? I've heard that the following would be good guidlines:

    Bench Press 1 x bodyweight (82.5kg for me)
    Squat: 1.5 x bodyweight (125kg)
    Deadlift: 2 x bodyweight (165kg)

    Are these guidlines correct or am I wrong?


Comments

  • #2
    BrianD3
    Registered Users, Registered Users 2 Posts: 8,514 ✭✭✭BrianD3


    Have a look at
    http://www.ironsports.tv/hwgdami.htm
    and
    http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

    And if you thinking of competing, here are the qualifying standards for the WDFPA powerlifting and single lifts
    http://www.bdfpa.co.uk/qualifying/british.pdf


  • #3
    Baldie
    Registered Users, Registered Users 2 Posts: 1,198 ✭✭✭Baldie


    Great,

    Going by http://www.ironsports.tv/hwgdami.htm, I'd put myself down as a fit guy!! :D

    So my goals for 82.5kg bodyweight would be:

    Squat: 125kg (x1.5) (Actual: 112.5kg) -10%
    Bench Press: 95kg (x1.15) (Actual 75kg) -21%
    Deadlift: 165kg (x2) (Actual 125kg) -24%
    O/HPress: 62.5kg (x.75) (Actual: 50kg) -20%
    Power Clean: 91.25kg (x1.1) (Actual 55kg) 40%

    Judging by that, I'll have to start working on my Power Clean!


  • #4
    BobbyOLeary
    Closed Accounts Posts: 859 ✭✭✭BobbyOLeary


    The power squat in that chart is a bit much. A double bodyweight legal depth squat puts you as just a fit guy? Come off it. Most people who lift weights will never hit a 2XBW squat. If you were able to do all of the "Fit guy" recommendations off that list you'd be a very strong fit man. Not powerlifting strong but strong nonetheless.


  • #5
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,588 Mod ✭✭✭✭BossArky


    BrianD3 wrote: »

    And if you thinking of competing, here are the qualifying standards for the WDFPA powerlifting and single lifts
    http://www.bdfpa.co.uk/qualifying/british.pdf

    What do the different categories mean? Trying to figure out which one I would fall into:
    • Open
    • M1 ... M10
    • Junior
    • T1 ... T3

    Also, I'm guessing they are all in kg right?


  • #6
    kevpants
    Registered Users, Registered Users 2 Posts: 2,863 ✭✭✭kevpants


    BossArky wrote: »
    What do the different categories mean? Trying to figure out which one I would fall into:
    • Open
    • M1 ... M10
    • Junior
    • T1 ... T3

    Also, I'm guessing they are all in kg right?

    They're all in kg yeah. If you're 24 or older just look at the "Open" category.


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  • #7
    BrianD3
    Registered Users, Registered Users 2 Posts: 8,514 ✭✭✭BrianD3


    Those are age categories, it goes something like
    M categories are for the over 40s
    T categories are for up to age 19
    Junior is 20-23
    Open is everyone else/everyone


  • #8
    Baldie
    Registered Users, Registered Users 2 Posts: 1,198 ✭✭✭Baldie


    BobbyOLeary wrote: »
    The power squat in that chart is a bit much. A double bodyweight legal depth squat puts you as just a fit guy? Come off it. Most people who lift weights will never hit a 2XBW squat. If you were able to do all of the "Fit guy" recommendations off that list you'd be a very strong fit man. Not powerlifting strong but strong nonetheless.

    That's why I went for the high bar squat, it's a bit more realistic.


  • #9
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,588 Mod ✭✭✭✭BossArky


    kevpants wrote: »
    They're all in kg yeah. If you're 24 or older just look at the "Open" category.
    BrianD3 wrote: »
    Those are age categories, it goes something like
    M categories are for the over 40s
    T categories are for up to age 19
    Junior is 20-23
    Open is everyone else/everyone

    Ok.

    I only :mad:: have to add 50kg to squat / dead and 25kg to bench, whilst loosing a kg or two to fall into the 75kg qualification bracket :eek:


  • #10
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    mmm im Fitguy /Animal/Fitguy on Squat/Bench/deadlift...

    im happy with that


  • #11
    Baldie
    Registered Users, Registered Users 2 Posts: 1,198 ✭✭✭Baldie


    the drifter wrote: »
    mmm im Fitguy /Animal/Fitguy on Squat/Bench/deadlift...

    im happy with that

    What kind of weights are you lifting Drifter? What weight are you?


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  • #12
    BrianD3
    Registered Users, Registered Users 2 Posts: 8,514 ✭✭✭BrianD3


    How is everyone's overhead press? I got to within 2 kg of being an "animal" at one stage but I've since gone backwards and am now closer to being a "fit guy". I find the overhead press to be a very frustrating (but good) lift


  • #13
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,588 Mod ✭✭✭✭BossArky


    BrianD3 wrote: »
    How is everyone's overhead press?

    Bang on "fit guy" at 0.75. My saving grace is being 2 reps over "animal" on Chin Ups. Yeah! :D


  • #14
    bigstar
    Closed Accounts Posts: 1,037 ✭✭✭bigstar


    BrianD3 wrote: »
    How is everyone's overhead press? I got to within 2 kg of being an "animal" at one stage but I've since gone backwards and am now closer to being a "fit guy". I find the overhead press to be a very frustrating (but good) lift

    Meh! its my worst lift 45kg @ 69kg BW. Squats are better though 105kg for 5 reps. makes me just about fit


  • #15
    Baldie
    Registered Users, Registered Users 2 Posts: 1,198 ✭✭✭Baldie


    BrianD3 wrote: »
    How is everyone's overhead press? I got to within 2 kg of being an "animal" at one stage but I've since gone backwards and am now closer to being a "fit guy". I find the overhead press to be a very frustrating (but good) lift

    I can do 50KG 3 sets x 5 @ 82.5kg comfortably. When I start going over the 50kg mark I start to struggle...


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