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Can you do this?

Discussion in 'Strength & Conditioning Discussion' started by joho, Sep 21, 2010.

  1. joho

    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: Sep 21, 2010
  2. Canned Tuna

    Canned Tuna Red Belt

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    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.
     
  3. Cratos

    Cratos Banned Banned

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    The squat numbers are a joke.
     
  4. MASShole

    MASShole Get it?

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    I'm excellent in a few, middle in others, and fair in most of the pressing/arm stuff.
     
  5. Oblivian

    Oblivian Aging Platinum Member

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    Where is everyone's curl at?
     
  6. MASShole

    MASShole Get it?

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    In the squat rack, obviously.
     
  7. Beable

    Beable Blue Belt

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    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.
     
  8. Oblivian

    Oblivian Aging Platinum Member

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    The squat #'s are funny. A 300 lbs guy squatting 435 lbs is EXCELLENT.
     
  9. Beable

    Beable Blue Belt

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    I blame lack of coffee on my failure to read this:

    So good luck with your featherweight training.
     
  10. ASUThermo

    ASUThermo Wide Right: ╚╦╝ ○

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    I checked out the reverse curls and I need to step it up in that department, all the other lifts are for [email protected] so I couldn't care less.
     
  11. zeel

    zeel Yellow Belt

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    these numbers are low!
     
  12. hoog

    hoog White Belt

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    Delete
     
    Last edited: May 14, 2014
  13. Standard

    Standard Too dumb to learn, too stubborn to quit

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    Good but my tricep extensions are off the charts
     
  14. Morganation

    Morganation Brown Belt

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    My squat is excellent.
     
  15. rtfm

    rtfm White Belt

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    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.
     
  16. pliftkl

    pliftkl Green Belt

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  17. enright3060

    enright3060 Brown Belt

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    Those numbers are very, very low.
     
  18. NinjaBlack

    NinjaBlack Blue Belt

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    I have the WLSTANDARDS pdf from the crossfit site on my desktop. I like to look at that, it makes me feel Advanced sometimes.
     
  19. Bjorno

    Bjorno White Belt

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    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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