Bench press standards the bench press is the second movement in a powerlifting competition. Our strength standards are based on millions of lifts entered by strength level users. The average american man is natural and weighs 198lbs, thus as a general rule of thumb being strong translates as having a 330lb squat, a 220lb bench press and 350lb deadlift again this only applies to natty lifters, if youre injecting anabolic steroids these numbers are going to be significantly inflated. That is much better than strength standards website, which many people believe is very lax.
We pledge to train, lead and support our members, while always maintaining the highest standards of honesty, integrity and loyalty to our athletes, fans and our sport. We live in a world filled with pound squat and 800 pound bench press youtube videos. The womens and mens standards reflect wearing only a singlet and belt and being drugf. Powerlifting instructor manual pdf file this is an online program. All 100% raw powerlifting meets are urinalysis drugtested, which is a true indication that. The standards calculated at this web site represent a performance that can be reasonably expected for athletes at various levels of training using standard barbell exercises. Strength standards commonly used by weightlifting and crossfit athletes.
Information sheet powerlifting this information is intended to be a generic guide to assist new athletes to get involved in powerlifting. I hear people talking frequently about bad ratios for squatbenchdead, but ive never read a formula. For parapowerlifters not considering competing internationally the classic weight classes and qualifying standards apply. Basicstrengthstandards weightlifting performance standards tables the standards presented in the following tables represent a performance that can be reasonably expected of an athlete at various levels of training advancement using standard full rangeofmotion barbell exercises. Uspa classification standards for raw elite lift unlimited. After the experiments were done, one lifter was satisfied and the rest wanted more. Although few rules are associated with technique or precision in this sport, a lifter must meet specific requirements in connection with body size and the amount of weight lifted. For all powerlifting competitions under the rules of the wpc, only disc barbells are. Jan 03, 20 lots of people ask what are some decent numbers for my age bodyweight. Powerlifting is the ultimate test of upper body strength. Female strength standards for weightlifting lb strength level. If you are at that high of a level, i think you are better off comparing yourself to the raw powerlifting records for your weight class. The united states powerlifting association uspa recognizes the following.
Poynette powerlifting program week 1 day 1 lift set 1 set 2 set 3 set 4 set 5 set 6 military press warm up warm up x 12 x 10 x 8 x 6 bench press warm up warm up warm up 5 x 75% 5 x 80% 5 x 85% abs stabalia ball cr. Special olympics powerlifting coaching guide july 2011 3 special olympics powerlifting coaching guide introduction introduction this online guide is intended to provide special olympics coaches with comprehensive guidance for developing a powerlifting training and competition season and teaching powerlifting skills. I think elite raw american powerlifters can help us out quite a bit. Side bend 20 each side russian twists x 40 bridge x 1 min shrugs x 12 x 12 x 10. Its difficult to go from performing habitual sets of 1012 reps to doing a true 1rm because these higher reps dont recruit the higherthreshold fibers that produce maximum muscle force. Raw powerlifting is a type of competitive weightlifting that involves lifting a large amount of weight. Australian weightlifting coach myles wydall made a little calculator just for that. Raw classification standards set powerlifting watch.
It includes the basic rules currently used by usa powerlifting. A wannabebig poster wonders if theres an ideal ration between the amount of ones squat, bench, and deadlift which he should be shooting for. Over at catalyst athletics greg everett posted a pdf with weightlifting strength standards. A hard copy of a course manual may be purchased separately the national council for certified personal trainers 1. In the event of any conflict between the english and other language versions, the english version shall prevail.
Raw classifications lb raw classifications kg updated. Benchonly qualifying lifts can come from other benchonly competitions or from the bench press portion of a regular powerlifting competition. Usa powerlifting rulebook revised june 2016 lifters handbook is designed for use by lifters and coaches. Since powerlifting is blowing up and records are constantly being broken and both tested and untested powerlifters are pushing the envelope, what really is considered a good lift nowadays. But category 1 still means you will lead a happy sedentary life, 2 that you will be able to do some sport, forgot the exact sequence x that you are probably ready for competitive powerlifting, and the final category that you are among the elite. Female strength standards lb the strength standards on this page grade your onerep max performance against other adult lifters at your bodyweight. Ive analyzed the national records for several major drugfree powerlifting federations, and compiled my own set of raw strength standards. If you are a male and weigh 114 pounds and under, well its probably time to order a few extra cheeseburgers. Per the usa powerlifting federation national governing board ngb meeting in 2004, usa powerlifting adopted the international powerlifting federation ipf technical rules of performance. I got a few comments on my first post of this mix saying that it was too slow, so here it is slightly sped up. Noncitizen rules and procedures governing relocating athletes process to compete in usa powerlifting. Greg writes that this is a classification system based on actual american weightlifting performance and taking into account the particular circumstances of the sport in the us, including the fact that the vast majority of. My answer is below and i thought it would be interesting for the guys in this forum as well. Weightlifting strength standards the strength standards on this page grade your onerep max performance against other adult lifters at your bodyweight.
Feb 09, 2016 one benefit of the 5,4,3,2,1 training method is that it teaches the muscles and nervous system how to express their true 1rep maximum. The essence of powerlifting is strength and this is something that has been lost along the waythe art of training, the satisfaction of hard work, the pride of strength. To get stronger and bigger you must move heavier weights or get extra reps with the same weight. A set of raw powerlifting classification standards pdf has been set and adopted by 100% raw and the aau. The movement is performed laying on a horizontal bench with the lifter lowering the bar down to the chest, pausing the weight, and then pressing the bar upward to a locked out position. Powerlifting training guide in 1972, the dynamo club had 70 highly qualified weightlifters do an experiment by rotating 2545 special exercises, including the classical lifts.
Only bars and discs that meet all specifications may be used throughout. Pending adoption is the adau and other unequipped federations. However, if you do weigh this amount, youd be considered at the top of the strength standards if you can bench 220 pounds one time all of these measurements are your onetime max lift. Technical rules book 2015 the official text of the technical rules shall be maintained by the ipf and shall be published in english. Rip, i think what you are saying is that the tables should not be used to decide when to move from, say, ss to the texas method. Complete guide to strength standards for natural lifters. Background the bench press is the only discipline in powerlifting with 10 different categories based on body weight. Dec 14, 2015 you see personally i find those standards to be a little lowlike i said im 20 and the only one thats really a ways off is the 585 squat or whatever it is. Benchonly qualifying lifts can come from other benchonly contests or from the bench press portion of a regular powerlifting contest.
See the link below for the meeting agenda and further details regarding time and location. Is a 500lb227,5kg squat still good for an average person at 180200lb. Dec 14, 2015 on another strength forum i frequent, someone asked about how we could define realistic strength standards to aspire to as well as compare various lifters due to weight class differences. For more information, please visit the about the exams page on our website. Were not taking sides, and we dont think one is better than the other.
However, the usa powerlifting continues to allow exceptions to ipf standards in many instances such as standards for. Teaching powerlifting skills 4 special olympics powerlifting coaching guide july 2011 special olympics powerlifting coaching guide the bench press involves the three commands of start, press and rack so each would be covered separately. Strength standards commonly used by weightlifting and. For comparison, here are the older standards for raw elite by the 100% raw powerlifting federation. You enter your pb choose from various lifts and it estimates what you should be able to do in the other lifts. For the full lists including age divisions, single ply and multi ply visit the mens classification standards and womens classification standards.