I had some people asking about this after the "What constitutes strong" post.
Thanks to Steve Shafley for digging this up for me. Let me say right off, these are not my standards any more, however these don't look too bad either. I would never count deadlifts with straps now. I would not put seated press on par with standing press obviously.
You could also shoot for goals based around both the rep 5 ranges listed here and the sets of 10-20 Jim and I talked about. It would not be hard to set up a program based around hitting both. Second, being a 5 star lifter in each of the categories here would lend a pretty good hand to hitting to 10 and 20 rep goals we laid out for elite repping standards. For example, if you could hit 405x5 on bench you can probably hit 315x17-20 or be very close. If you could raw squat 600x5 then 500x20 would be pretty likely.
It would not be hard to set up a program based around hitting both standards and one would lend very well to the other.
Enjoy.
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 (straps are ok, no suit, belt is ok):
275 - 315: 1 star
365 - 405: 2 stars
455 - 495: 3 stars
545 - 585: 4 stars
600+: 5 stars
SLDL x 5 (straps are ok, no belt):
245 - 275: 1 star
290 - 315: 2 stars
365 - 385: 3 stars
405 - 455: 4 stars
495+: 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)
95 - 115: 1 star
135 - 155: 2 stars
165 - 175: 3 stars
185 - 195: 4 stars
205+: 5 stars
Someone is going to say that there are lapses in between the the rankings. that was done on purpose. So there would be time when you are in no mans land, and you're working towards the next goal. Hope that makes sense.
ReplyDeleteI think it makes total sense - prevents you from bouncing between levels while in that 'transition' stage.
ReplyDeletedeeb
Hi Paul
ReplyDeleteReally enjoying the blog, am I right in thinking it only started in March 2010? Please can you let me know if you have a blog/articles from before that elsewhere?
Thanks
Dan
Dan,
ReplyDeleteYes I just started it in March. I have a ton of stuff coming. I should have a new article out today or tomorrow on raw squatting.
Glad you are enjoying it!
Thanks!
PC
Paul,
ReplyDeleteI love this 5 star rating system. It has helped me get rid of the crap in my training life and focus on these basics and getting stronger all over.
Paul,
ReplyDeleteAwesome blog, what sort of 5 rep rating would you set for chins?
Chris
Good question. The main reason I don't have one is because lots of little bitty guys can do chins with lots of weight and want to have a dick measuring contest over it. Doing chins at 200 isn't the same as doing chins at 260 for sure. I've been on both ends of that. I could do endless chins at 200 pounds but at 240 20 or so is about what I'm good for. Although I have done +100x3 at 260.
ReplyDeleteSome would say the same holds true for dips, but I think it's not as dramatic. So I kept them in.