Heavy lifting and pr's..where do I stand?

paj315

I've worked with a trainer for over 3 years now but we've never lifted heavy consistently and 2 weeks ago I decided that I wanted to train for a strong women competition. And I LOVE LOVE LOVE this kind of lifting! I *think* that I'm pretty strong and according to my trainer I am stronger than any other women that he trains. But I just wanted to kinda get an idea of where I stand. Just wondering what everyone lifts and your level of fitness. Here's mine:

Squat- 140 x 4 reps
Deadlift- 185x 8 reps
Bench- 110
Sled pull- 518 (I think he said I pulled 15 ft in 22 seconds)
300 # Tire flip x 3
100# log clean and press

jwdieter

Here's one take on this, from http://www.leangains.com/search/label/Training

For women in the 115-155-lb range, the corresponding advanced strength goals are 0.9 x body weight bench, 1.1 x body weight chin-up, 1.5 x body weight squat and 1.8 x body weight deadlift. Relative to men, women have much less muscle mass around the chest area and shoulder girdle (men have much higher androgen-receptor density in this particular area), but the lower body is comparativly strong to the upper body.

A 135-lb woman that has been training consistently for 5-10 years should then be expected to:

Bench press 120-125 lbs.
Do 4-5 chin-ups with body weight or do one with an extra 10-15 lbs hanging from her waist.
Squat 200-205 lbs.
Deadlift 225-230 lbs.

paj315

Thanks that's definitely interesting!

DopeItUp

Here you go, enter in your stats: http://www.strstd.com/

Pretty good ballpark for where you are in your lifting career. Breaking intermediate in all lifts was a big day for me.

ChrisLindsay9

Wow! Your numbers are fantastic. You should really consider competing in a powerlifting competition. I think you would put up a really respectable showing.

Another website that someone gave me was this one: http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html

AlexLeeAS

Your numbers look good! You lift similar to my lifts when I was lifting my sophomore year in high school ( I thought I was pretty strong!) My max in squats, bench, and dead totalled over 600lbs. which I think is impressive I just started lifting again after 6 years off on Monday! excited for you!

Mr_Knight

Here you go, enter in your stats: http://www.strstd.com/

Pretty good ballpark for where you are in your lifting career. Breaking intermediate in all lifts was a big day for me.

Love the link - thanks! Two months of hell, but I am no longer untrained and am a full bore novice!

rlinaresv

Bump

DopeItUp

Here you go, enter in your stats: http://www.strstd.com/

Pretty good ballpark for where you are in your lifting career. Breaking intermediate in all lifts was a big day for me.

Love the link - thanks! Two months of hell, but I am no longer untrained and am a full bore novice!

That's actually pretty good. Took me closer to 18 months to hit intermediate.

jollyjoe321

Think that site is off a bit. I've been training for about 5 months and my overhead press is 1kg off elite? No way, lol

Mr_Knight

Here you go, enter in your stats: http://www.strstd.com/

Pretty good ballpark for where you are in your lifting career. Breaking intermediate in all lifts was a big day for me.

Love the link - thanks! Two months of hell, but I am no longer untrained and am a full bore novice!

That's actually pretty good. Took me closer to 18 months to hit intermediate.

Oh I'm sure it'll take me the typical 12-18 months to get to intermediate from novice.

I'll be honest, though - I look at those numbers for intermediate and have trouble imagining being able to do that, or the body definition that (I'm assuming) will come with being able to do that!

Mr_Knight

Think that site is off a bit. I've been training for about 5 months and my overhead press is 1kg off elite? No way, lol

You're in the 200+ pounds range on overhead press...?

DopeItUp

Think that site is off a bit. I've been training for about 5 months and my overhead press is 1kg off elite? No way, lol

No it's a pretty good standard, really. You can OHP 180lbs at your body weight, after only 5 months? That's pretty amazing and pretty hard to believe as that is near impossible. You should take a video and post it. What are your other lifts?

DopeItUp

Here you go, enter in your stats: http://www.strstd.com/

Pretty good ballpark for where you are in your lifting career. Breaking intermediate in all lifts was a big day for me.

Love the link - thanks! Two months of hell, but I am no longer untrained and am a full bore novice!

That's actually pretty good. Took me closer to 18 months to hit intermediate.

Oh I'm sure it'll take me the typical 12-18 months to get to intermediate from novice.

I'll be honest, though - I look at those numbers for intermediate and have trouble imagining being able to do that, or the body definition that (I'm assuming) will come with being able to do that!

You'd be surprised, I have very little/no muscle definition and I'm halfway to advanced on most of my lifts (my squat sucks though). When weight training in a deficit you just get smaller and stronger. Don't really start seeing good definition until you go through a few bulk cycles or get quite lean (like <12% body fat).

jollyjoe321

Think that site is off a bit. I've been training for about 5 months and my overhead press is 1kg off elite? No way, lol

You're in the 200+ pounds range on overhead press...?

I think it's based on your own bodyweight.

I weigh 71kg, and I regularly press 65kg overhead for 8 reps, I think I'd fail at about 10. But if I input 65kg at 8 reps, it puts me at an 81kg 1RM, which is 1kg below elite apparently. I wouldn't believe what it says x)

DopeItUp

Think that site is off a bit. I've been training for about 5 months and my overhead press is 1kg off elite? No way, lol

You're in the 200+ pounds range on overhead press...?

I think it's based on your own bodyweight.

I weigh 71kg, and I regularly press 65kg overhead for 8 reps, I think I'd fail at about 10. But if I input 65kg at 8 reps, it puts me at an 81kg 1RM, which is 1kg below elite apparently. I wouldn't believe what it says x)

Post a vid, that sounds insane. I'm guessing you're either doing limited range of motion or you're doing a push press (or both). OHP near your bodyweight for 8-10 reps is extremely, extremely strong. Not something you achieve in 5 months (or necessarily 5 years, or even EVER for that matter).

jwdieter

Think that site is off a bit. I've been training for about 5 months and my overhead press is 1kg off elite? No way, lol

You're in the 200+ pounds range on overhead press...?

I think it's based on your own bodyweight.

I weigh 71kg, and I regularly press 65kg overhead for 8 reps, I think I'd fail at about 10. But if I input 65kg at 8 reps, it puts me at an 81kg 1RM, which is 1kg below elite apparently. I wouldn't believe what it says x)

Post a vid, that sounds insane. I'm guessing you're either doing limited range of motion or you're doing a push press (or both). OHP near your bodyweight for 8-10 reps is extremely, extremely strong. Not something you achieve in 5 months (or necessarily 5 years, or even EVER for that matter).

Seems like a reasonable weight/rep value for incline bench though...

FrnkLft

These are the tables that the site uses to determine where you stand.

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

Sometimes that site doesn't load properly and shows the wrong qualifying level.

skeo

I've worked with a trainer for over 3 years now but we've never lifted heavy consistently and 2 weeks ago I decided that I wanted to train for a strong women competition. And I LOVE LOVE LOVE this kind of lifting! I *think* that I'm pretty strong and according to my trainer I am stronger than any other women that he trains. But I just wanted to kinda get an idea of where I stand. Just wondering what everyone lifts and your level of fitness. Here's mine:

Squat- 140 x 4 reps
Deadlift- 185x 8 reps
Bench- 110
Sled pull- 518 (I think he said I pulled 15 ft in 22 seconds)
300 # Tire flip x 3
100# log clean and press

Just wanted to say that those are some very impressive numbers!

paj315

Thanks for all the input! I just wanted to update where I am now!

Max dead is at 240 x 2 reps
Squat is up to 170 x 4 reps
The 300 pound tire I can flip pretty much all day
Log clean and press is still at 100ish , progress on this seems much
slower but my trainer says that's normal.

I LOVE this kind of lifting!

scottb81

Check this out and see how you compare. Age adjusted weightlifting standards.

http://lonkilgore.com/freebies/freebies.html

jimmmer

Think that site is off a bit. I've been training for about 5 months and my overhead press is 1kg off elite? No way, lol

You're in the 200+ pounds range on overhead press...?

I think it's based on your own bodyweight.

I weigh 71kg, and I regularly press 65kg overhead for 8 reps, I think I'd fail at about 10. But if I input 65kg at 8 reps, it puts me at an 81kg 1RM, which is 1kg below elite apparently. I wouldn't believe what it says x)

Also, be aware that a 10RM doesn't always scale well to a 1RM using online calculators. There's too much margin of error.

You'd be better taking 1 3RM or 5RM and using an online calculator to scale that to a 1RM....

Still, a strict press at bodyweight for reps is impressive. If you've responded like that in 5 months you're probably a natural for this stuff. Keep going!

pandorakick

Here you go, enter in your stats: http://www.strstd.com/

Pretty good ballpark for where you are in your lifting career. Breaking intermediate in all lifts was a big day for me.

Looking at that, I have a long way to go!