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Strength standards

tomleegolf

By tomleegolf
in Powerlifting & strength

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tomleegolf Senior member

tomleegolf

Posted
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Strength Standards

The standards (not norms) presented in the linked tables below represent a 1RM performance that can be reasonably expected of an adult athlete at various levels of training advancement using standard full range-of-motion barbell exercises with no supportive wraps or suits.

Squat

Bench Press

Deadlift

Overhead Press

Power Clean

Power Snatch

Untrained

Expected level of strength in a healthy individual who has not trained on the exercise before but can perform it correctly. This represents the minimum level of strength required to maintain a reasonable quality of life in a sedentary individual.

Novice

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

Intermediate

A person who has engaged in regular training for up to two years. The intermediate level indicates some degree of specialization in the exercises and a high level of performance at the recreational level.

Advanced

An individual with multi-year training experience with definite goals in the higher levels of competitive athletics.

Elite

Refers specifically to athletes competing in strength sports. Approximately 2% of the weight training population will attain this level.

Submaximum loads may be used to estimate one rep maximum values using the One Rep Max Calculator.

--------------------------------------------------------------------------------

Tables for the basic barbell exercises were developed from:

definitions in "Practical Programming" by Kilgore, Rippetoe, and Pendlay

the experience and judgment of the authors,

the exercise techniques described and illustrated in “Starting Strength” by Rippetoe and Kilgore, and

published performance standards for the sports of powerlifting and weightlifting.

Provided by Dr. Lon Kilgore, PhD

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drizzt Veteran member

drizzt

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Do you guys reckon this is a reasonable chart to gauge strength levels?

Rough guide, but IMHO I think "true" elite is probably a bit higher. I guess including the general population (which I suppose is the purpose of the table) it may be somewhat valid, but I'd still put elite higher.

I shouldn't be elite on squat (estimated mind you haven't gone that high unwrapped as the table states), dead and press, nor advanced on bench... that should be reserved for the freaky international competitors IMHO.

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Terrymundo Senior member

Terrymundo

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I seem to be halfway between Advanced and Elite for my squat and deadlift but my bench is halfway between Intermediate and Advanced. My press is Intermediate.

Do you guys reckon this is a reasonable chart to gauge strength levels?

pretty close, might be a tad generous. with abit of rounding i am advanced on my big3. probably should be categorized as intermediate or less haven't been lifting that long still got a long way to go.

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nate225 Veteran member

nate225

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i would consider elite (raw) 180+ bench 300+ dead 300+ squat

I agree cept a bigger bench. Maybe 200+

But Your an Elite-Elite Harry.................. :D

In Russia Harry is an intermediate....LOL :grin:

Seriously tho, wheres a Sheiko peep to tell us the classifications they use in a country full of lifters?

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BeastBuilder Senior member

BeastBuilder

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Definitely too generous !!

As others have said I'd say this is something for the general population to compare themselves against, not competitive powerlifters and bodybuilders.

The numbers should be quite a bit higher I believe, especially to say that 2% of the weight training population reaches Elite ? There must be a lot of people up to f*ck all in the gym.. Oh wait there is.. Never mind.. :pfft:

But yea, those numbers are too easily attained, and lets be honest here, we all know to set goals and compare ourselves against our previous performances and better ourselves subjectively that way rather than against others or results in competitions, or a table put together by some scientist :nod:

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nate225 Veteran member

nate225

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I agree cept a bigger bench. Maybe 200+

But Your an Elite-Elite Harry.................. :D

In Russia Harry is an intermediate....LOL :grin:

Seriously tho, wheres a Sheiko peep to tell us the classifications they use in a country full of lifters?

Found this:

http://pdf.erictalmant.com/Sheiko_Updat ... _Chart.pdf

Looks like a 100kg man needs a 850kg three lift total to be elite?! :shock:

KMS = 595kg, MS = 750kg, MSMK = 850kg

More explanation from my friend SP:

The Russian standards shift through the 80s and 90s. My understanding is that this is based on raw numbers- so no suits, shirts or knee wraps- but they allow a belt. Basically if you hit a Master of Sport total you qualify for support with their institute of sport, I think Candidate for MS must get something- because there has been an ongoing debate about the lowering of CMS/KMS ratings. I believe that politics played a role in the revision of the numbers- if you drop the numbers, you get more people funded. Lifters with the highest rating get fairly good money I believe. The Russians I spoke to in Austria said they make 'good living'. Quite a few NZ lifters and Oz lifters could make MS raw. Off the top of my head I'd say Kiwipowah, Tonka, Simon, Wookie, Craig, Mike, BB and a few others would all be funded in the motherland. What that funding equates to I am not sure. I'd say at minimum it would involve access to institute facilities and staff and probably competition fees- although I have heard that MS also qualifies for a small stipend. Not certain- the guys I spoke to were in the top rating.

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Old Bull Veteran member

Old Bull

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From a previous post I put up

29 is the entry level 37 the next DBs 12 weekers are 2 x 37 plus 32.

All the other Numbers are for rated lifters there would be only a few in NZ that would be MS: DD, Simon W, Steve V, Tonka and The Doc would be close to MSIC

CMS Candidate for Master of Sport

MS Master of Sport

MSIC Master of Sport International Class

100kg lifter

CMS 665kgs

MS 727.5kgs

MSIC 827.5kgs

125kg lifter

CMS 700kgs

MS 767.5kgs

MSIC 882.5kgs

125+lifter

CMS 715kgs

MS 782.5kgs

MSIC 912.5kgs

All lifts Belt only No Wraps

Classification 148, 165, 181, 198, 220, 242, 275, 275+

Youth 2 632.5, 682, 731.5, 770, 808.5, 836, 852.5, 869

Youth 1 792, 863.5, 918.5, 962.5, 1016.4, 1045, 1072.5, 1089

Level 3 918.5, 1001, 1067, 1122, 1177, 1221, 1248.5, 1265

Level 2 1005.4, 1094.5, 1171.5, 1226.5, 1287, 1331, 1364, 1386

Level 1 1007.6, 1160.5, 1243, 1303.5, 1364, 1408, 1463, 1468.5

CMS 1144, 1243, 1325.5, 1390.4, 1463, 1512.5, 1540, 1573,

MS 1254, 1364, 1452, 1523.5, 1600.5, 1655.5, 1688.5, 1721.5

MSIC 1390.4, 1523.5, 1639, 1727, 1820.5, 1886.5, 1941.5, 2007.5

In Russia the ratting system means you got funding to lift, oh yeah I left one out that is after the MSIC. Where you Break World Records

OB1

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drizzt Veteran member

drizzt

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Yeah, jeebus, ^that'd^ be more in line with what I'd call elite, raw (classic!) 310/210/310 @ 100 :shock: :shock: :shock: :shock:

I scrape the CMS level (with wraps though haha), mind you I'd need to drop a couple kilo... I'll take the almost-a-candidate rung for now! :grin:

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Old Bull Veteran member

Old Bull

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CMS Candidate for Master of Sport

MS Master of Sport

MSIC Master of Sport International Class

100kg lifter

CMS 665kgs

MS 727.5kgs

MSIC 827.5kgs

All lifts Belt only No Wraps

So lets stick with the 100kg guy - Elite would be MSIC I assume (a funded international competitor) - Elte total 827.5kg - therefore approximate standards would be Squat 310, Bench 210, Deadlift 310.

Wee bit above the standards in the OP's links, and some complain that the Russian totals have been erroded over time!!! :shock:

Yes MSIC is funded MS get some funding but no to the extent of MSIC that's about the right % breakdown for Totals.

Yeah, jeebus, ^that'd^ be more in line with what I'd call elite, raw (classic!) 310/210/310 @ 100 :shock: :shock: :shock: :shock:

I scrape the CMS level (with wraps though haha), mind you I'd need to drop a couple kilo... I'll take the almost-a-candidate rung for now! :grin:

Ha ha just over Level 3 for me no wraps :oops:

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drizzt Veteran member

drizzt

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So CMS for a 100kg lifter would be roughly 255/155/255 in just a belt, good short term goal I reckon :nod:

Squat would be a wee ways off without wraps, bench isn't too far off and dead is a bit further along... could potentially make some numbers up with that.

MS looks like 270/187.5/270 in just a belt, good long term goal! :think:

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