Strength Standards

[rikishi]

It's hard to measure. A guy who's 5 '8 250 will have a large advantage over a guy who is 6'5 250 because of the length of arms and legs. Less distance to travel to complete the lift makes it a lot easier for the shorter guy.

 

[musketeer]

I would fit in the class 1 category for the 198 lbs. I could move up to Master if I work on those lifts for a few months.

You're supposed to look at the bottom chart Alc...

 

[Tblock1]

Overhead press is a much more accurate measurement of upperbody strength than the bench press even when you are standing and need to push forward close grip inclined bench is the nr 1 exercise and actually Charles Poliquin uses this exercise to determine how good an athlete on upperbody pressing strength.

About overhead squats i'll just say is only after you get past the flexibilty issues and start working on some serious strength that you will be able to understand it. Someone who gets to handle heavy weight on overhead squats gets to have fully functional pressing strength and a core of steel.

My flexibility was fine for them as I'm pretty flexible overall but I just haven't found a place to put them in my routine. Interesting about the close grip inclined bench for strength test, I had heard of the 12 inch close grip flat bench being used but not the incline one.

 

[Andalite]

You're supposed to look at the bottom chart Alc...

I made that mistake too lol....I got all happy and shit but then it occurred to me that I'm pretty weak...how can their standards be so low..and then I continued reading...

My flexibility was fine for them as I'm pretty flexible overall but I just haven't found a place to put them in my routine.

You don't need flexibility for OH Squats. You need mobility. They're two completely different aspects though linked together. One deals with muscles and the other with joints.

 

[the.gladiator1987]

You don't need flexibility for OH Squats. You need mobility. They're two completely different aspects though linked together. One deals with muscles and the other with joints.

How do you get better mobility for OH squats? My arms always want to go forward and I always start going on my toes. My lower back feels tight if I try to stay on my heels

 

[Andalite]

How do you get better mobility for OH squats? My arms always want to go forward and I always start going on my toes. My lower back feels tight if I try to stay on my heels

You need to do mobility drills as a warm-up before each and every one of your workouts. Check out these videos to learn the drills. Select 8-10 of them every workout day and do them before you begin lifting.

Dynamic Mobility 1: Ground Up Strength: Dynamic Mobility Exercises

Dynamic Mobility 2: Ground Up Strength: Dynamic Mobility Exercises 2

Dynamic Mobility 3: Ground Up Strength: Dynamic Mobiltiy Exercises 3

Dynamic Mobility 4: Ground Up Strength: Dynamic Mobility Exercises 4

Ankle and Thoracic Mobility: Ground Up Strength: Ankle and Thoracic Mobility

Here is something I'd suggest for you:



Bird Dog for 12 reps: YouTube - Back Exercise - Kneeling Swimmer's Stretch
Bridges for 12 reps: YouTube - Bridge and single leg hip lift
Ankle Mobility for 10 reps: YouTube - Ankle Mobility Routine 1 of 2
Squat to Stand for 10 reps: YouTube - Squat to stand
Cradle Walk for 10 reps per leg: YouTube - Singapore Personal Trainer Exercise Videos, Cradle Walk.
Pull Back Butt Kick for 10 reps per leg: YouTube - Singapore Personal Trainer Fitness Videos, Pull Back Butt Ki
High Knee Pulls for 10 reps per leg: YouTube - High Knee Pulls

 

[the_alcatraz]

You're supposed to look at the bottom chart Alc...

shit lol

 

[b fold the truth]

MEN'S
Wt. Class 114 123 132 148 165 181 198 220 242 275 275+
ELITE 904 984 1059 1185 1298 1396 1471 1551 1607 1654 1728
MASTER 850 904 974 1087 1190 1279 1354 1476 1518 1518 1594
CLASS I 750 810 871 979 1068 1148 1209 1279 1321 1359 1420
CLASS II 661 712 768 858 937 1012 1068 1125 1162 1199 1251
CLASS III 571 623 670 754 820 881 932 984 1017 1045 1087
CLASS IV 502 543 586 656 712 768 810 853 890 914 951

Note: RAW Powerlifting is defined as wearing only a singlet and a weight belt.

Raw also normally means you can wear knee and wrist wraps.

I'm pretty sure completely raw (no belt or wraps) I can total Elite at the 275+ class. 700 squat, 700 deadlift, 328 bench. Should be easy.

 

[ExtraMile]

does anyone know of anything like what AA posted but for teens?

 

[bblazer]

does anyone know of anything like what AA posted but for teens?

Here is a link for the qualifying totals needed to be able to go to a state meet for High School powerlifting in Wisconsin.

B-