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"strength standards" where do you stack up?

Cool site: Well lets see....at my best I think I would have squatted in the advanced category, but I've never done a 1RM before so I'm assuming if I could squat 225 8xs I could do 260 once, but I'm not certain. I bench in the Intermediate category and I don't deadlift (bad i know-but i dont know how to keep the bar from scraping my shins) and I don't do overhead presses.
 
Interesting. I don't do 1RMs either, so it's hard to tell. Definitely advanced for deadlift (375 lbs.) - that's the only one I've ever done a 1RM on though. Maybe if I had a spotter, I'd actually try 1RMs...
 
haha haha I am not even close. But then, I never expected to be. I'll get there, though!
 
BronzedGoddess said:
I don't deadlift (bad i know-but i dont know how to keep the bar from scraping my shins)
Click to expand...

you don't...at least I don't! :) I even have a real nice bruise on my knee that is a constant reminder of how much I really love DLing!
 
Interesting link. I'm gonna guess you probably know where I hit.

For ladies that train for strength, or train without neglecting strength, I think that even the Elite numbers (the numbers required to reach the top level in powerlifting) are low. It seems so much easier to reach Elite as a woman than as a man. Seems strange to me that Project and Hannibal will spend YEARS getting to Elite.

Requirements to reach "Elite"
 
BronzedGoddess said:
I don't deadlift (bad i know-but i dont know how to keep the bar from scraping my shins) and I don't do overhead presses.
Click to expand...
sumo deadlift :)

Mmm, and I'm sorry to say I'm still a beginner in most lifts, except for standing press (intermediate)? (this IS the thing from the shoulder, isn't it ???) Well I've only been lifting for 5 months, so not very strange :)
 
JJ - at the top of the page, they have the "formula" for folks that don't do 1RMs.

At my weight (210) I'm below beginner on all the lifts. It's humbling to see that I bench-press like a 130-lb beginner! :lmao: But I have this chart (and the USPF one) bookmarked because its also inspirational - I can be so much stronger! :D

I'm finally getting my $hit together and if I meet the goals I set for myself in 2003 I'll either be an off the charts beginner at my current weight or an "intermediate" at a lower weight. I think the second sounds a bit nicer... :D

Spatts - are you elite yet? If not, how many more lbs do you have to go? I know you're trying to drop to a lower weight category for your next comp.
 
makedah said:

Spatts - are you elite yet? If not, how many more lbs do you have to go? I know you're trying to drop to a lower weight category for your next comp.
Click to expand...

I need 1053 lbs to be Elite in the 181 weight class. I'm aiming for 1085 lbs. at the St. Louis comp. We'll see what happens.
 
BronzedGoddess said:
I don't deadlift (bad i know-but i dont know how to keep the bar from scraping my shins) and I don't do overhead presses.
Click to expand...

*gasp!*

j/k

Bar should always scrape the shins on deads; however, if you find this unacceptable, you can try DLing with a diamond (trap) bar. It puts a little more emphasis on the legs and a little less on the back, but at least you'll get a form of DLing in -- and you won't have to scrape your shins doing it...
 
THeMaCHinE said:


*gasp!*

j/k

Bar should always scrape the shins on deads; however, if you find this unacceptable, you can try DLing with a diamond (trap) bar. It puts a little more emphasis on the legs and a little less on the back, but at least you'll get a form of DLing in -- and you won't have to scrape your shins doing it...
Click to expand...

Thanks for that info. Natty anabolic told me I could use shin guards like soccer players have.

Question for y'all. If done correctly do deadlifts put much strain on the lower back? My SI joints are shot to hell. These 2 pregnancies have really messed my back up. I can squat without any problem but I'm worried about the bending over with deadlifts.

Oh and I'm talking about deadlifting After the baby is here :) I'm not that hardcore hehe
 
spatts said:
Hm...the bar has never scraped my shins.
Click to expand...

Do you by anychance have one of those clips of you deadlifting like the ones you did for your squat?
 
405 lb Deadlift

The bar should be as close to the body as possible, and I would say that if the bar were even a millimeter closer to me it would scrape my shins. It's not necessary for a good deadlift though.
 
Thanks Spatts, now I just have to wait for it to finish downloading. My computer is sooooooo slooooooooooow!
 
DAYUM SPATS! I'm scared of you! You lifted that like it was nothing. Have you put more muscle on your legs? They look like tree trunks. Oh I can't wait to have this baby. That was so motivating I'm getting misty eyed.
 
Machine, yeah, I start out with the bar against my shins, but once I pull it, that's the last time it's touching my legs until it's past my knee.

BG...thanks. I think my legs have actually lost some size from getting leaner. Maybe the camera really DOES add 10 pounds! Yeah...that's what it is. ;)

Lovemymuscle...you're so right. The guys I train with, the Okies, the Springfield boys, our crew, etc., they are SO supportive. I wouldn't be doing as well without them around.

For the record, I didn't mean to throw the weight down at the end of that lift. It slipped out of my burning hands. Kinda look like I had a 'tude.
 
Spatts, what kind of wrist wraps do you use? I have a really weak left wrist due to a break last year. They tend to give on me when doing DL or Curls etc. :(


thanks

love
 
The bar has never scraped my shins, either. I pull sumo. Does that make a difference? Also, I ALWAYS train in long pants.
 
lovemymuscle said:
Spatts, what kind of wrist wraps do you use? I have a really weak left wrist due to a break last year. They tend to give on me when doing DL or Curls etc. :(


thanks

love
Click to expand...

Actually, now that you mention it, I have no idea why I was wearing my wrist wraps to deadlift. :confused:

They are Crain's. Love em.

http://www.crainsmuscleworld.com/power_gear.html

....about halfway down the page. Genesis Power Wrist Wrap.
 
Last edited:
Oh, I'm sure there will be someone there with a video camera. I don't invite family, but Project or one of "the wives" generally has a cam with them.
 
spatts said:
Actually, now that you mention it, I have no idea why I was wearing my wrist wraps to deadlift. :confused:
Click to expand...

Because someone that was looking out for you suggested you use them to help with grip strength.

For anyone interested, if you make a tight fist and then wrap your wrists it will help your grip strength alot. If you wrap them right it will make it hard for you to open your hand. Just don't leave then like that too long as it will cut off circulation.
 
Wow, old thread!

I will be competing in the IPA World Championship in 4 weeks. I will be training at Westside this Friday, hoping to get some last minute help with my squat from the big dawgs, and then I'm training with the Metal Militia Crew in PA this Saturday to get some last minute bench help too. So, projections would be kinda hard at this point.

I'll be competing as a 198, which means I will need 1168 to total Elite as a Pro in the IPA. I will probably open with a 360 squat, 250 bench, and a 385 deadlift. My 2nd and 3rd attempts are still up in the air. I try to go for a 10 pound PR on my second attempt, and go for broke on the 3rd attempt. We'll see....

:)
 
Good luck, Spatts!

As far as myself, I'm coming back from a set back (not an injury, just schedule and sloth issues). But I'm a lot smarter this time around and thanks to muscle memory, I won't be starting from scratch.
 
Thanks, Makedah, and good luck with your comeback. Keep us posted!

Speaking of strong chicks, there is a woman on the boards who lifts as much (or more) than me, and weighs about 40 pounds less. Maybe she'll stop in and tell you about her numbers. ;)

If I recall correctly, she has a 405 squat, a 220 bench, and a 435 deadlift @ a bodyweight of 148. Incidentally, she's also a sweetheart and drop dead gorgeous (yeah, yeah, yeah...icing on the cake).

Check her out: www.rebeccaphelps.com a.k.a. Bigguns15
 
Aww, thanks :) Yep, those are my numbers. I'm going on 8 years powerlifting now. My next comp will be in October. I'll be gearing up for Women's Nationals in January. It's gonna be cold one in Nebraska next year!

Spatts, keep us posted on how your training for the meet is going. I know you're gonna move some serious weight! :D
 
Thanks for the encouragement, Spatts.

bigguns - (Isn't that the name of the tittie mag Al Bundy read? :D) I've visited your site, you're amazing.

The ladies here are so inspirational!
 
Aww ... That's so sweet ... the BB's/figures oohing over how STRONG the PL's are, and the PL's telling the BB's/figures how GORGEOUS they look :)

But I agree on both counts! BG, WOW, I would LOVE to watch those lifts - I've had the privilege of watching some PL's prep for an upcoming comp., and it's somehow .. I ounno - it just gives me this weird sense of satisfaction when they complete the lift.

And JJ - you DO look utterly gorgeous :)

As for stackig up in strength, - well, I just like to stand next to the stack and hope my height covers for my lifts :)
 
I love watching, reading just knowing the wts women pl'ers move. Shoot and I was feeling very full of myself for having increased my dead by 90lbs. I guess 225@ 10 reps isn't too bad for an old biddy like me. I know I really should'nt do that high rep thing and next time I won't, it just went up so easy.

Yeah Steele like your sense of humor--come on we all know you are the real deal!
 
I'm as real as they come valerie, and I can't lift that, so pat yourself on your old wrinkled back and give yourself a power handshake from me, because you, hon, are truly the real deal, which this board would be the loser without.

:D
 
Oh, hang on - wait ... oh, I CAN lift that, but not very well, heh heh.


Oopsie, got my kilo and pound conversions mixed up.
 
Of course that doesn't change anything I said about you, valerie :)




I watched a guy squat 530 for 3 the other day - went up nice and easy. Amazing. He's only 21, been training about 3 years, completely natural. He has a fine future ahead of him.
 
SteelWeaver said:
I watched a guy squat 530 for 3 the other day - went up nice and easy. Amazing. He's only 21, been training about 3 years, completely natural. He has a fine future ahead of him.
Click to expand...

When you're around people who lift like this, it totally skews your perception of how much people should lift. I've been lucky enough to train with a couple of world level PLers - one who lifts in the 181 lb class and another who's a heavyweight (no lb. limit). One day in the gym, the heavyweight squatted 800 lbs for doubles; no one else squatted that day even though a few guys came in from another gym specifically to use the free standing squat racks. It's hard to follow up that act. :-)
 
JJFigure said:


When you're around people who lift like this, it totally skews your perception of how much people should lift.
Click to expand...

That's pretty common in our gym. Sometimes when you're around those "freaks" alot it makes you second guess your own strength. Then, you see the average Joe working out and realize exactly how far you have come.
 
This was over a two month (or so) period of time. I did it by really working on bringing my hams up. I used good mornings, pull thrus, sldl, etc. I added a small amount of wt each w/o. What helped was that as I was doing this my grip strength also improved. I w/o 3 times a week and each time I would do one lower back or ham move, in addition to whatever bodypart being worked. All of this thickened my back, traps, rear delts. Glutes really changed shape and hams are now much improved. Hips as well.

I hope to continue to improve. Deads are way easier for me than squats. Have to work hard on them as well.
 
Well, next week I see where I'm at in the dead. I'd like to hit a 320 or 330 PR in the gym.

Reading this thread has made me feel like a wimp!
 
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