How Good Am I?

These are all factors of bodyweight for men at or under 220#.

Use this a guide and help, not as a diabolical tool to beat yourself up over.

Lift

Nutin' to be ashamed of

Fit Guy

Animal

Holy S**t!!

Hi bar Squat*

1.25

1.5

2

2.5

Pwr Squat**

1.5

2

2.5

3

20 rp Squat

1

1.25

1.75

2

Deadlift

1.5

2

2.75

3.5

Bench press

1

1.15

1.5

2

Bridge press

1.25

1.5

1.75

2.25

Strict oh Press

.5

.75

1

1.5

BB Curl

.4

.5

.75

9

Reverse Curl

.35

.4

.6

.7

Pwr Clean

.8

1

1.5

1.75

Comp. Clean

1.1

1.25

1.

2

Pwr Snatch

.6

.75

1

1.25

Comp. Snatch

.6

.9

1.25

1.5

1h side press

.4

.55

.7

1

1h snatch

.5

.55

.7

.9

1h Jerk

.5

.6

.7

1

1h Clean

.5

.6

.75

1

1 DB Swing***

.3

.5

.75

1

1h DB mil

.2

.3

.5

.6

10 Rp DB C&P

.35

.5

.75

1

10 1h DB Swings

.2

.4

.5

.6

1h Deadlift

1

1.2

1.5

2

BB Bent press

At all

.6

1

1.5

Strict Pushups reps.

30r

60r

100r

120+

Free squats reps.

100r

200r

500r

1000r+

Chin ups reps.

At all

6r

12r

25r+

1 Mi. Run

8 min.

6 min.

5 min.

4.5 min-

* Hi-bar squat is with the bar high on the traps, done for full depth with no belt.

**The Pwr Squat is done to legal depth with belt but no suit or wraps.

*** Dumbell is not back-loaded, weight is even on both sides.