These are newer with power cleans added. And some changes have been made to other lifts as well.
Squatting x 5 (raw, belt only):
275 - 315: 1 star
365 - 385: 2 stars
405 - 455: 3 stars
495 - 545: 4 stars
585 +: 5 stars
Benching x 5 (raw):
205 - 225: 1 star
245 - 275: 2 stars
305 - 325: 3 stars
365 - 385: 4 stars
405 +: 5 stars
Dipping x 5 (bodyweight NOT included):
40 - 50: 1 star
60 - 80: 2 stars
100 - 135: 3 stars
150 - 180: 4 stars
200+: 5 stars
Deadlift X 5 (no straps, no hitching, conventional style):
275 - 315: 1 star
365 - 405: 2 stars
455 - 495: 3 stars
545 - 585: 4 stars
600+: 5 stars
Military/PBN x 5(seated or standing, no push presses):
165 - 185: 1 star
205 - 215: 2 stars
225 - 245: 3 stars
255 - 275: 4 stars
285+: 5 stars
Barbell Curls x 5 (strict, no cheating on any rep)
65 - 85: 1 stars95 - 115: 2 stars
135 - 155: 3 stars
165 - 175: 4 stars
185 - 195: 5 stars
Power Cleans x 5 (no straps):
1 star - 185x5
2 star - 225x5
3 stars - 275x5
4 stars - 315x5
5 stars - 350x5
Good stuff. I live and die by these types of bench marks in my training and much appreciate it.
ReplyDelete-- Dave
Can you add pull ups in to this star system
ReplyDeleteno because little guys can often do pull ups for days or add all sorts of weight. I figured this out with Jim. 100 pound extra x 10.
Delete