Article: Squat, Deadlift & Bench guidlines for women

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  • Shawshankcan
    Shawshankcan Posts: 900 Member
    Forget internet numbers, or limits. They aren`t your limits. Your goal next week, should just to be better than this week.
  • Harrisonsauntie
    Harrisonsauntie Posts: 119
    Forget internet numbers, or limits. They aren`t your limits. Your goal next week, should just to be better than this week.

    No you're right I just thought it was interesting
  • punkin_p
    punkin_p Posts: 29
    I'd say that a chart like this is more helpful: http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf
    since it looks at bodyweight as well, and doesn't try to provide some sort of upper limit to what is possible.

    I'd also say that, although there is nothing unreasonable with the bench press number provided in your article, it will take a lot longer to reach than the other numbers. After a year of training I'm at 285/130/320 for squat/bench/deadlift, so you can see my bench is lagging relative to what he suggests. But then, I do know from competing that my squat is way out ahead of where it "should" be, and my bench is a little behind. But then again, it only took me one year of training to reach these numbers, so they definitely seem low to me if this is some kind of lifetime goal or whatever.
  • Harrisonsauntie
    Harrisonsauntie Posts: 119
    I'd say that a chart like this is more helpful: http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf
    since it looks at bodyweight as well, and doesn't try to provide some sort of upper limit to what is possible.

    I'd also say that, although there is nothing unreasonable with the bench press number provided in your article, it will take a lot longer to reach than the other numbers. After a year of training I'm at 285/130/320 for squat/bench/deadlift, so you can see my bench is lagging relative to what he suggests. But then, I do know from competing that my squat is way out ahead of where it "should" be, and my bench is a little behind. But then again, it only took me one year of training to reach these numbers, so they definitely seem low to me if this is some kind of lifetime goal or whatever.

    Thanks for the link. That's impressive numbers I would be really pleased with that after a year! Can I ask you're height and weight?

    Mine is currently 127/71/141 for Squat/Bench/Deadlift and that is since October - December
  • punkin_p
    punkin_p Posts: 29
    I'm 5'2" and I'm about 155 lb right now. I started at 200 lb, so I'm still losing, but slowly now that most of the excess is gone. I compete in the 72 kg (under ~159 lb) weight class right now but would like to get down to the 63 kg (~139 lb) class where I'd be more competitive; that's my main motivation for cutting weight at this point. Other than that, I just focus on getting strong.

    What lifting program are you following?
  • Harrisonsauntie
    Harrisonsauntie Posts: 119
    I'm 5'2" and I'm about 155 lb right now. I started at 200 lb, so I'm still losing, but slowly now that most of the excess is gone. I compete in the 72 kg (under ~159 lb) weight class right now but would like to get down to the 63 kg (~139 lb) class where I'd be more competitive; that's my main motivation for cutting weight at this point. Other than that, I just focus on getting strong.

    What lifting program are you following?

    Im working with a personal trainer. I follow her lifting plan but will be going on to Wendlers 5/3/1 eventually
  • punkin_p
    punkin_p Posts: 29
    Ahh. You won't make anywhere near that kind of progress on 5/3/1. since that program is intended for advanced lifters and only has you increasing the weight once a month.

    I followed a linear progression (Starting Strength) for about six months and have been on a weekly progression (Texas Method) since.

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