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  Click here to go to the first staff post in this thread.   Thread: Basic Strength Standards

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    Default Basic Strength Standards

    Here is a great strength standard chart a powerlifter I work with posted on another forum. I thought this forum might like it.

    http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

    It's compiled by very highly regarded strength coaches and I personally think it is a very good indicator or strength level.

    Find the weight you fall BELOW and work out your lifts from there.

    Here are mine currently.

    Press - Advanced (95kg)
    Bench - Intermediate (142.5kg) (only 1kg off advanced)
    Powerclean - Intermediate (117.5kg)
    Squat - Intermediate (187.5kg) (5kg off Advanced)
    Deadlift - Advanced. (230kg)

    I'll make advanced on the bench and squat next time I test 1rm's. Hopefully I'll make the powerclean by the end of the year.


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    Last edited by Shrek; 26-05-2011 at 09:07 PM.
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    Default

    lets make this a sticky


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    im 182lb's, surely i can drop into the 181lb bracket? otherwise i'll post up at the end of the week


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    You have to make those lifts in the respective brackets also. For example I cant cut from 108 down to 95 I cant claim the lifts I made at 108 when I weigh 95.
    Last edited by NPR; 24-08-2009 at 10:37 PM.
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    Default

    i'll post up anyway:

    press - novice (55kg)
    squat - novice (125kg)
    bench - intermediate (100kg)
    deadlift - intermediate (160kg)
    powerclean - novice (80kg)

    press and squat are very close to intermediate especially if i drop that 1lb and still make the lifts.
    Last edited by CaT_SPeW; 24-08-2009 at 11:10 PM.


  • #6
    Josh_GTiR
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    This is a great post. I am going to attempt my 1RM's in the next week or so. So I will just go off the heaviest weight I have moved and that is usually for 6 reps, sometimes 4 with two assisted lifts.

    Body weight - 77kg

    Press - Intermediate (70kg)
    Squat - Intermediate (120kg)
    Bench - Intermediate (110kg) pretty close to advanced
    Deadlift - Intermediate (140kg)
    Powerclean - Un-trained (I did a few for my first time the other night with 60kg with a press too. I need HEAPS of work on form, but I really want to start doing them as it would sure help me in my progress.)

    I now have some good goals to aim towards now. I would love to achieve advanced level of lifting across the 5 lifts. Now to start doing 1RM's.

    EDIT: Adding weights as requested.
    Last edited by Josh_GTiR; 24-08-2009 at 11:19 PM.


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    I can't deadlift and I've never powercleaned, and I don't know my 1RMs, but...

    BW = 171lbs, in the 181lbs category
    Press, 3x 110lbs, novice... supposedly 1RM would be 122lbs, still novice
    Bench, 6x 176lbs, novice... supposedly 1RM would be 212lbs, intermediate
    Squat, 5x 132lbs, untrained... supposedly 1RM would be 153lbs, still untrained. Need to get to 220lbs for "novice" - hey, this I'm working on! I will probably never achieve it though, physio says not to go above bodyweight.

    Thus, overall I am a novice. They say,

    "Novice" means a person training regularly for a period of 3-9 months. This strength level supports the demands of vigorous recreational activities.

    I've been training regularly with weights since late April, so 4 months. Thus I do not stand out as particularly good or bad in my progress
    Last edited by Kyle Aaron; 24-08-2009 at 11:01 PM.
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    Kyle the only way to test 1rms is to get under the bar and do a 1rm. You cant claim a "predicted" 1rm.

    To the other guys post up the weights you are moving.
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    This is a great chart, but you guys should never feel that your not doing great. I keep telling clients its not where you start. My first bench session was 25kg, I got better as a I kept lifting.

    This chart should provide inspiration to you all.


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    I'm intermediate for everything and advanced for press.
    Just recently started training these lifts for strength, so looking to improve alot over the next 12 months.


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