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Lifting standards

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Lifting standards

Post by Journeyman on Mon Mar 04, 2013 4:38 pm

Seeing something by sig klein made me think of this.

Let us take the athlete of 150 pounds. The weights I give here are by no means the records in the respective lifts... they are merely ideals to aim at and you may be able to exceed them. One hand snatch 135lb, one hand clean and jerk 150, one hand bent press 170, two hands clean and jerk 225, two hands military press 175, two hands deadlift 400, one hand side press 135.

Bryce Lane: http://web.archive.org/web/20041024075728/http://home.comcast.net/~joandbryce/hwgdami.htm

Bob Hoffman:http://danjohn.net/2009/11/hoffman-standards/

Exrx: http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm

I was never one for 'standards', and the exrx ones are a bit low I think, but w/e. Possibly discussion worthy.
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Re: Lifting standards

Post by Journeyman on Mon Mar 04, 2013 4:39 pm

Maxick's:
One hand military: 0.75x bodyweight
One arm snatch/swing: 1x bodyweight
One arm clean: 1.5x bodyweight
One arm jerk: 1.3x bodyweight
Bent press: 1.75x bodyweight
Two hand clean: 1.75x bodyweight
Two hand military: 1.5x bodyweight
Two hand jerk: 2x bodyweight
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Re: Lifting standards

Post by Journeyman on Mon Mar 04, 2013 4:41 pm

Then there's the 300/400/500 (bench, squat dead) standard by mcrobert, and the 1-2-3-4-5 plate standard, which I like: 135 curl, 225 press, 315 bench, 405 squat, 495 deadlift.
Both for under-200 pound lifters.
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Re: Lifting standards

Post by Dave on Mon Mar 04, 2013 5:03 pm

Journeyman wrote:1-2-3-4-5 plate standard, which I like: 135 curl, 225 press, 315 bench, 405 squat, 495 deadlift.

I think this one is pretty good, although it seems slightly favorable to the squat and deadlift, as those numbers seem to me like they'd be easier to reach than a 225 press or 315 bench.
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Re: Lifting standards

Post by Dave on Mon Mar 04, 2013 5:06 pm

What Hoffman doesn't like the low bar squat?
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Re: Lifting standards

Post by Fatman on Mon Mar 04, 2013 5:14 pm

Journeyman wrote:the 1-2-3-4-5 plate standard, which I like: 135 curl, 225 press, 315 bench, 405 squat, 495 deadlift.
Both for under-200 pound lifters.

I like these, they sound just about right. If heavier, divide by 200 and multiply by your own BW and you've got something to shoot for.

The 135 curl @ sub-200 is beastly, though. I need to hit the ole guns more often.

The old-time one-arm feats are lofty goals, if a bit high compared to the standards given for two-arm press and two-arm DL.

The low-bar squat didn't become popular until after Hoffman's time, I think. For his lifters the squat was a method of strengthening the legs for Olympic lifting (the high-bar 'deep knee bend'), rather than a 'let's see how much I can lift' sort of thing.
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Re: Lifting standards

Post by Dave on Mon Mar 04, 2013 5:17 pm

Fatman wrote:The low-bar squat didn't become popular until after Hoffman's time, I think. For his lifters the squat was a method of strengthening the legs for Olympic lifting (the high-bar 'deep knee bend'), rather than a 'let's see how much I can lift' sort of thing.

That explains it perfectly.
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Re: Lifting standards

Post by Journeyman on Mon Mar 04, 2013 6:10 pm

Fatman wrote:
Journeyman wrote:the 1-2-3-4-5 plate standard, which I like: 135 curl, 225 press, 315 bench, 405 squat, 495 deadlift.
Both for under-200 pound lifters.

I like these, they sound just about right. If heavier, divide by 200 and multiply by your own BW and you've got something to shoot for.

The 135 curl @ sub-200 is beastly, though. I need to hit the ole guns more often.

The old-time one-arm feats are lofty goals, if a bit high compared to the standards given for two-arm press and two-arm DL.

The low-bar squat didn't become popular until after Hoffman's time, I think. For his lifters the squat was a method of strengthening the legs for Olympic lifting (the high-bar 'deep knee bend'), rather than a 'let's see how much I can lift' sort of thing.

Plus, no squat racks. Hoffman liked the jefferson lift, squat on toes, and barbell squat jumps, I think.

I think the 'old time' standards show the potential of some of those one armed lifts. You should be able to one arm clean and jerk your max two arm press, and bent press about the same... side press about 2/3 of your max two arm press. Technique was pretty refined, too, you won't see many people one arm snatching bodyweight today just because they treat it like a dumbell/power snatch.
The 'German' set of competition lifts--1 and 2 arm snatch, 1 arm C&J, two arm press, and two arm continental jerk were a good set of lifts, I think. Basically the '3 olympic lifts' plus one arm snatch and jerk. You could (and they did) build some beastly athletes off of those lifts.
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Re: Lifting standards

Post by Rix on Mon Mar 04, 2013 6:19 pm

Journeyman wrote:Then there's the 300/400/500 (bench, squat dead) standard by mcrobert

I quite like this standard. Im sorry for quoting a youtube channel person but, YoElliot says a standard strength feat for a male should be atleast 8 pull ups << i think that's a good point.
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Re: Lifting standards

Post by Journeyman on Mon Mar 04, 2013 6:27 pm

Jeez, why not at least 10? Or 15 for lighter guys... 20 for someone who actually trains.
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Re: Lifting standards

Post by Rix on Mon Mar 04, 2013 6:32 pm

yeah but he says atleast 8 for every male, i think thats fair, my brothers struggle with that, and we all been successfull swimmers.

you no agree j-man? hahaha
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Re: Lifting standards

Post by Journeyman on Mon Mar 04, 2013 6:41 pm

I guess. I'm sure most of the male population couldn't do 5 real strict dead-hang pullups, but that doesn't change the fact that they should do more!
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Re: Lifting standards

Post by Rix on Mon Mar 04, 2013 6:50 pm

hahaha very true
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Re: Lifting standards

Post by ChrisTG on Mon Mar 04, 2013 11:00 pm

Journeyman wrote:I guess. I'm sure most of the male population couldn't do 5 real strict dead-hang pullups, but that doesn't change the fact that they should do more!

I'd say a majority of the male population couldn't do one strict dead-hang pullup. A lot of guys can do multiple chins from the halfway point or with poor form, but completely fail from the dead hang.

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Re: Lifting standards

Post by Journeyman on Tue Mar 05, 2013 4:04 pm

That's true. Again, I've been thinking of semi-athletic college guys as the 'average male population' when the mean is much lower in terms of ability.
Of course, that shouldn't mean anything to us... never limit yourself in terms of averages or compared to 'normal' people.

Speaking of which, another standard I liked--300 overhead anyhow, 600 deadlift--when you can do that, you'll be strong by almost any standards.
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Re: Lifting standards

Post by Dave on Tue Mar 05, 2013 4:28 pm

That standard I like very much!
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