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Can't find the simple strenght standards I once read?!?!? or did I dream it

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  • Can't find the simple strenght standards I once read?!?!? or did I dream it

    Google and or my brain have failed me.

    I'm sure I read somewhere about a simple set of strength standards for men, something about it being on a poster somewhere?? There is a possibility that I may be totally making this up though

    It was something like:

    DL 2x bodyweight
    Squat 1.5x bodyweight
    Press ???
    Row???
    Clean???

    I'm sure someone can just reel these off and will think me a numb nut for not knowing this.

    Help me please - it would give me a good idea of where I want to be heading with strength training.
    Twerk - where people in Yorkshire go t'earn a crust.

  • #2
    http://startingstrength.com/files/standards.pdf

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    • #3
      Thanks - I've already found them, and many versions of the same sort of thing.

      I'm sure there was a simple poster that just gave multiples of body weight, as what you should be aiming for?

      It is entirely possible I have made this up though.
      Twerk - where people in Yorkshire go t'earn a crust.

      Comment


      • #4
        Originally posted by Something Witty View Post
        Thanks - I've already found them, and many versions of the same sort of thing.

        I'm sure there was a simple poster that just gave multiples of body weight, as what you should be aiming for?

        It is entirely possible I have made this up though.
        The problem with bodyweight multipliers is that they tend to favor the smaller folks. That's why the Wilks formula is skewed the way it is.

        The chart provided is more accurate, but still highly imperfect (as one of the authors himself has said for the record dozens of times at least).

        Why don't you tell us your bodyweight and your lifts and we can all tell you if we think you're strong or not?
        The Champagne of Beards

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        • #5
          That's a weird chart. I'm to the low end for bench and press (like Cat 1) and almost at Cat 5 for squat and deadlift.

          http://maggiesfeast.wordpress.com/
          Check out my blog. Hope to share lots of great recipes and ideas!

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          • #6
            Originally posted by magnolia1973 View Post
            That's a weird chart. I'm to the low end for bench and press (like Cat 1) and almost at Cat 5 for squat and deadlift.
            You sure you're looking at the ladies' charts in all cases?
            The Champagne of Beards

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            • #7
              Yup...
              It seems like it overestimates strength for women's upper body and underestimates lower. My numbers for squat and deadlift aren't uncommon for women where I work out. IE, I don't think my lower body is super strong.

              http://maggiesfeast.wordpress.com/
              Check out my blog. Hope to share lots of great recipes and ideas!

              Comment


              • #8
                I know I'm not strong yet - just want an idea of the ball park I'm shooting for. TBH I'm not purely focused on strength, but right now I'm trying to build that base level with heavy weights before I move onto a maintance phase for big lifts and work on gymnastic and bodyweight stuff from that base of free weight strength. It's a hypothesis I have that I will perform that stuff better by building strength through lifting iron - plus I seriously love lifting heavy.

                I weight about 242 lbs - though I'm aiming for around 200 lbs at 6 foot and big framed I think I'll sit pretty lean at that point.

                I've been doing strong lifts since just before Christmas.

                Currently I'm doing -
                Over Head Press 104 lbs,
                Bent over Row 143 lbs
                Bench Press 148.5 lbs
                Squat 154 lbs
                Deadlift 220lbs
                Some strange numbers as they are converted from KG
                Twerk - where people in Yorkshire go t'earn a crust.

                Comment


                • #9
                  Weightlifting Performance Standards

                  The above charts are probably the same as what you've seen.
                  Generally, I think the numbers for the bottom edge of "intermediate" level for men are about bodyweight x
                  2 for deadlift
                  1.5 for squat
                  1.1-1.25 for bench
                  .7 for overhead press

                  Generally, rows are not included in these charts.

                  You should be able to reach, without too much difficulty:
                  400lb deadlift
                  300lb squat
                  230lb bench
                  150lb OHP

                  All of those are good goals.

                  Comment


                  • #10
                    I'll give you my multipliers then, since you don't really care about the credibility of the source, and I have none:

                    Adequate strength to not fall over and die:
                    Press: 0.67 BW
                    Bench: 1x BW
                    Squat: 1.5x BW
                    Deadlift: 2x BW
                    Chin-ups: 3

                    Moderately strong:
                    Press: Bodyweight
                    Bench: 1.5x
                    Squat: 2x
                    Deadlift: 2.5x
                    Chin-ups: 10

                    These are big man multipliers. Get to it!
                    The Champagne of Beards

                    Comment


                    • #11
                      Originally posted by jfreaksho View Post
                      400lb deadlift
                      300lb squat
                      230lb bench
                      150lb OHP
                      Yeah, pretty much any unbroken male should be able to hit those numbers with a year or two of good, hard training.
                      The Champagne of Beards

                      Comment


                      • #12
                        Originally posted by RichMahogany View Post
                        Yeah, pretty much any unbroken male should be able to hit those numbers with a year or two of good, hard training.
                        How long would you say someone with glute activation problems can expect to work to hit those numbers? Hard to squat when your ass won't fire.

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                        • #13
                          Originally posted by quikky View Post
                          How long would you say someone with glute activation problems can expect to work to hit those numbers? Hard to squat when your ass won't fire.
                          Well, a good PT can fix gluteal amnesia in about 6-12 weeks. Of course a strength coach only needs about 2 and a half minutes. So I'd say it depends.
                          The Champagne of Beards

                          Comment


                          • #14
                            Originally posted by RichMahogany View Post
                            Well, a good PT can fix gluteal amnesia in about 6-12 weeks. Of course a strength coach only needs about 2 and a half minutes. So I'd say it depends.
                            We need to bring awareness to this issue. How about a 5K Run for Gluteal Amnesia? Oh, wait, no one will be able to run it since running requires glutes. Dammit.

                            Comment


                            • #15
                              Originally posted by RichMahogany View Post
                              I'll give you my multipliers then, since you don't really care about the credibility of the source, and I have none:

                              Adequate strength to not fall over and die:
                              Press: 0.67 BW
                              Bench: 1x BW
                              Squat: 1.5x BW
                              Deadlift: 2x BW
                              Chin-ups: 3

                              Moderately strong:
                              Press: Bodyweight
                              Bench: 1.5x
                              Squat: 2x
                              Deadlift: 2.5x
                              Chin-ups: 10

                              These are big man multipliers. Get to it!
                              Cheers that was the sort of rough and ready figures I was looking for, and I will accept your beard as credibility (I assume these are bearded, or moustached man figures and men without face hair are weak and not really men)

                              Gives me a good idea of where I'm at and what sort of progression I can expect to make. Feel like I'm doing pretty good on all lifts so far, seeing as I've only been lifting actual weights for less than 2 months.
                              Twerk - where people in Yorkshire go t'earn a crust.

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