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.