Basic Strength Standards - Ausbb

NPR · 24-08-2009, 11:05 PM

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.

http://www.mediafire.com/?mynw2f4v3hu

PowerBuilder · 24-08-2009, 11:27 PM

lets make this a sticky

hyjak · 24-08-2009, 11:31 PM

im 182lb's, surely i can drop into the 181lb bracket?

otherwise i'll post up at the end of the week

NPR · 24-08-2009, 11:34 PM

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.

hyjak · 24-08-2009, 11:45 PM

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.

24-08-2009, 11:56 PM

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.

Kyle Aaron · 24-08-2009, 11:59 PM

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

NPR · 25-08-2009, 12:01 AM

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.

PTC · 25-08-2009, 12:02 AM

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.

**The Hulk** · 25-08-2009, 12:04 AM

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.

24-08-2009, 11:05 PM	#1 (permalink)
NPR Active Member Join Date: Aug 2009 Location: Melbourne Gender: Posts: 1,133	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. http://www.mediafire.com/?mynw2f4v3hu __________________ Bigger Faster Stronger Last edited by Shrek; 26-05-2011 at 10:07 PM.

24-08-2009, 11:27 PM	#2 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,166	lets make this a sticky __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

24-08-2009, 11:31 PM	#3 (permalink)
hyjak Active Member Join Date: Jul 2009 Location: Melbourne Gender: Posts: 1,877	im 182lb's, surely i can drop into the 181lb bracket? otherwise i'll post up at the end of the week __________________ Resident Reese's addict - powered by peanut butter cups

24-08-2009, 11:34 PM	#4 (permalink)
NPR Active Member Join Date: Aug 2009 Location: Melbourne Gender: Posts: 1,133	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. __________________ Bigger Faster Stronger Last edited by NPR; 24-08-2009 at 11:37 PM.

24-08-2009, 11:45 PM	#5 (permalink)
hyjak Active Member Join Date: Jul 2009 Location: Melbourne Gender: Posts: 1,877	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. __________________ Resident Reese's addict - powered by peanut butter cups Last edited by hyjak; 25-08-2009 at 12:10 AM.

24-08-2009, 11:56 PM	#6 (permalink)
Josh_GTiR Guest Posts: n/a	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; 25-08-2009 at 12:19 AM.

24-08-2009, 11:59 PM	#7 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	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 __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE] Last edited by Kyle Aaron; 25-08-2009 at 12:01 AM.

25-08-2009, 12:01 AM	#8 (permalink)
NPR Active Member Join Date: Aug 2009 Location: Melbourne Gender: Posts: 1,133	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. __________________ Bigger Faster Stronger

25-08-2009, 12:02 AM	#9 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	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.

25-08-2009, 12:04 AM	#10 (permalink)
The Hulk Active Member Site Advertiser Join Date: Jun 2008 Location: Sydney Gender: Posts: 2,092	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.