Can you do this?

J

joho

Guest
Find your weight, see what your 1RM matches up to. I personally think this spreadsheet is way ridiculous.... so... the challenge of course, is to make it up to "excellent" in at least 1 category! Post your starting, then update when you finally have it!

FORMAT
I'm @140, Squats: 225 Bench: 155 Deadlift: 215 -Sep 21/10

Btw I found this when I Googled featherweight strength training.
-------------------------------------------------------
BARBELL BACK SQUAT
BODYWEIGHT FAIR GOOD EXCELLENT
Bantamweight
Up to 123 Lbs. 205 245 280
Featherweight
Up to 132 Lbs. 230 270 305
Lightweight
Up to 148 lbs. 255 295 330
Middleweight
Up to 165 Lbs. 280 320 355
Light-heavy
Up to 181 Lbs. 305 340 380
Middle-heavy
Up to 198 Lbs. 330 370 405
Heavyweight
Unlimited 360 395 435
SUPINE BARBELL BENCH PRESS
BODYWEIGHT FAIR GOOD EXCELLENT
Bantamweight
Up to 123 Lbs. 135 160 185
Featherweight
Up to 132 Lbs. 155 180 205
Lightweight
Up to 148 lbs. 175 205 225
Middleweight
Up to 165 Lbs. 200 225 255
Light-heavy
Up to 181 Lbs. 220 255 290
Middle-heavy
Up to 198 Lbs. 240 290 325
Heavyweight
Unlimited 265 325 370
CONVENTIONAL DEADLIFT
BODYWEIGHT FAIR GOOD EXCELLENT
Bantamweight
Up to 123 Lbs. 290 325 365
Featherweight
Up to 132 Lbs. 315 360 410
Lightweight
Up to 148 Lbs. 340 395 440
Middleweight
Up to 165 Lbs. 375 425 475
Light-heavy
Up to 181 Lbs. 410 460 510
Middle-heavy
Up to 198 Lbs. 440 490 550
Heavyweight
Unlimited 480 550 605
ONE-DUMBBELL PRESS
BODYWEIGHT FAIR GOOD EXCELLENT
Bantamweight
Up to 123 Lbs. 40 50 60
Featherweight
Up to 132 Lbs. 45 55 70
Lightweight
Up to 148 Lbs. 50 65 80
Middleweight
Up to 165 Lbs. 60 75 90
Light-heavy
Up to 181 Lbs. 70 85 100
Middle-heavy
Up to 198 Lbs. 80 100 120
Heavyweight
Unlimited 100 120 140
BARBELL WALL CURL
BODYWEIGHT FAIR GOOD EXCELLENT
Bantamweight
Up to 123 Lbs. 70 95 110
Featherweight
Up to 132 Lbs. 80 95 110
Lightweight
Up to 148 Lbs. 90 105 120
Middleweight
Up to 165 Lbs. 100 115 130
Light-heavy
Up to 181 Lbs. 110 125 140
Middle-heavy
Up to 198 Lbs. 125 140 155
Heavyweight
Unlimited 140 155 170
BARBELL REVERSE CURLS
BODYWEIGHT FAIR GOOD EXCELLENT
Bantamweight
Up to 123 Lbs. 60 75 90
Featherweight
Up to 132 Lbs. 65 80 100
Lightweight
Up to 148 Lbs. 75 85 110
Middleweight
Up to 165 Lbs. 90 95 120
Light-heavy
Up to 181 Lbs. 90 110 135
Middle-heavy
Up to 198 Lbs. 100 125 150
Heavyweight
Unlimited 110 135 165
WEIGHTED CHINS
BODYWEIGHT FAIR GOOD EXCELLENT
Bantamweight
Up to 123 Lbs. 30 45 60
Featherweight
Up to 132 Lbs. 25 50 65
Lightweight
Up to 148 Lbs. 37 50 75
Middleweight
Up to 165 Lbs. 40 60 80
Light-heavy
Up to 181 Lbs. 50 70 90
Middle-heavy
Up to 198 Lbs. 50 75 100
Heavyweight
Unlimited 60 90 120
WEIGHTED DIPS
BODYWEIGHT FAIR GOOD EXCELLENT
Bantamweight
Up to 123 Lbs. 40 50 60
Featherweight
Up to 132 Lbs. 45 55 70
Lightweight
Up to 148 Lbs. 50 65 80
Middleweight
Up to 165 Lbs. 60 75 90
Light-heavy
Up to 181 Lbs. 70 85 100
Middle-heavy
Up to 198 Lbs. 80 100 120
Heavyweight
Unlimited 100 120 140
ONE DUMBBELL TRICEPS EXTENSION
BODYWEIGHT FAIR GOOD EXCELLENT
Bantamweight
Up to 123 Lbs. 45 60 75
Featherweight
Up to 132 Lbs. 50 65 80
Lightweight
Up to 148 Lbs. 60 75 90
Middleweight
Up to 165 Lbs. 65 80 100
Light-heavy
Up to 181 Lbs. 70 90 115
Middle-heavy
Up to 198 Lbs. 80 100 125
Heavyweight
Unlimited 90 120 150
WEIGHTED PUSHUPS
BODYWEIGHT FAIR GOOD EXCELLENT
Bantamweight
Up to 123 Lbs. 60 90 120
Featherweight
Up to 132 Lbs. 65 95 130
Lightweight
Up to 148 Lbs. 70 105 140
Middleweight
Up to 165 Lbs. 80 120 160
Light-heavy
Up to 181 Lbs. 90 135 180
Middle-heavy
Up to 198 Lbs. 95 145 190
Heavyweight
Unlimited 110 160 225
=============================================
 
Last edited by a moderator:
I weigh 165 and am "fair" in almost every category. There were 2 or 3 that I don't think I reach "fair". I might be able to get "good" in squats, curls, and tricep extentions.
 
I'm excellent in a few, middle in others, and fair in most of the pressing/arm stuff.
 
I like how it goes from 198 to infinity. Being bigger than 198 pounds is way more common than weighing 135 pounds as an adult.
 
The squat #'s are funny. A 300 lbs guy squatting 435 lbs is EXCELLENT.
 
I blame lack of coffee on my failure to read this:

Btw I found this when I Googled featherweight strength training.
Click to expand...

So good luck with your featherweight training.
 
I checked out the reverse curls and I need to step it up in that department, all the other lifts are for f@gs so I couldn't care less.
 
Oblivian said:
The squat #'s are funny. A 300 lbs guy squatting 435 lbs is EXCELLENT.
Click to expand...


Squat - Adult Men
Body Weight Un-trained Novice Intermediate Advanced Elite
114 78 144 174 240 320
123 84 155 190 259 346
132 91 168 205 278 369
148 101 188 230 313 410
165 110 204 250 342 445
181 119 220 269 367 479
198 125 232 285 387 504
220 132 244 301 409 532
242 137 255 311 423 551
275 141 261 319 435 567
319 144 267 326 445 580
320+ 147 272 332 454 593


Yep! The numbers listed are from the following pdf.

Weight Lifting Standards

Of course this is assuming that the pdf in some way is entirely correct and worth following. I'd currently be sitting somewhere between un-trained and novice in most of the exercises in that pdf so for me 435lbs at any weight is rather impressive.
 
I have the WLSTANDARDS pdf from the crossfit site on my desktop. I like to look at that, it makes me feel Advanced sometimes.
 
pliftkl said:
Here's a link to Kilgore's standards:

Weightlifting Performance Standards
Click to expand...

Those are really good comparitive numbers. It's a really good shake-up for folks who specialize in only a few exercises. I for one only recently added cleans to my regimine, so I am only at intermediate on that, even though my bench and deadlift is between advanced and elite. Funny how that works...
 
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