T Nation

Poundage Comparison?

Okay Guys or Gals…I need some comparison help…I’m 5’9 and 175…not huge by any means. I’m interested in knowing what kind of poundage guys my size are pushing.

Heres mine:

Back Squats: 260 Lbs for 5 reps
Bench: 235 lbs for 5 reps
Deadlift: 300 lbs for 3 reps

Not trying to start a flame war here, just want to know if I’m on the right track with my training.

Thanks

5’8
148 pounds

Bench 135lbs
Squat 190-200 ish
Deadlift 250 lbs

I’m working on getting bigger, don’t worry :slight_smile:

I’m around 5’10ish but I weigh more than you. Your bench looks great and your other two look to be decent to pretty good for your weight.

Keep workin hard.

Just my opinion, but I would use the following gauge for a 175 lb male

Good
SQ - 350
BP - 250
DL - 385

Very Good
SQ - 405
BP - 300
DL - 455

Competitive/Decent in PL
SQ - 455
BP - 325
DL - 500

All numbers raw with good form, 1RM’s.

Hey tony, I was wondering if they let you use that suit in PLing comps?

http://www.exrx.net/Testing/WeightLifting/BenchStandards.html
The weights are the cutoffs. If you weight 175, you look at the 181 row. There are also standards for the squat, deadlift, clean, and press.

I’m about your size (5’9" 175-180)

my numbers are:
bench 225
DL 365 (hopefully more next week)
parallel back squat 315-335
full back squat ~285

I would say, and I think most people would agree, that your bench is your strongest point and your DL your weakest. Your squat (assuming it’s parallel) would be middle of the road for someone your size. If your squat is ATG, then it’s pretty good.

How long have you been training and how old are you?

Not your size but hell, whatever
5’6’'135lbs
Bench-90kg (198lbs)
Squat 110kg (242lbs)
Deadlift 125kg (275lbs)
Which puts me at roughly intermediate level on that exrx chart

Same exact stats here including height and weight, but bench is like 10 pounds less (225x5).

[quote]tonystark wrote:
Okay Guys or Gals…I need some comparison help…I’m 5’9 and 175…not huge by any means. I’m interested in knowing what kind of poundage guys my size are pushing.

Heres mine:

Back Squats: 260 Lbs for 5 reps
Bench: 235 lbs for 5 reps
Deadlift: 300 lbs for 3 reps

Not trying to start a flame war here, just want to know if I’m on the right track with my training.

Thanks

[/quote]

your’e going to need to gain weight if you are going to be somewhat competitive in powerlifting. Right now you’d be the last place guy in most meets, but don’t be discouraged. Keep training and stick with it and you will progress.

[quote]tom63 wrote:
tonystark wrote:
Okay Guys or Gals…I need some comparison help…I’m 5’9 and 175…not huge by any means. I’m interested in knowing what kind of poundage guys my size are pushing.

Heres mine:

Back Squats: 260 Lbs for 5 reps
Bench: 235 lbs for 5 reps
Deadlift: 300 lbs for 3 reps

Not trying to start a flame war here, just want to know if I’m on the right track with my training.

Thanks

your’e going to need to gain weight if you are going to be somewhat competitive in powerlifting. Right now you’d be the last place guy in most meets, but don’t be discouraged. Keep training and stick with it and you will progress.

[/quote]

What are you training for?
Do you want to powerlift or are you training for a sport?

Hey Guys,

Thanks for the input, and the links…much appreciated.

I don’t train to compete in power lifting or strong man comps…no plans to either really. Basically my goals are just to be in as good shape and as strong as possible for my size and age. I’m 33, I’ve been lifting for a few years(half assed) but have only been seriously training for a couple of years. I play baseball competitively in the summer, so you could say my strength training is geared towards that.

I use a Defranco WS4SB template and have noticed excellent results with it. I go 3-4 days a week depending on my schedule…doing 1 ME upper body day, 1 ME lower body day, sometimes I get both a dynamic leg day and a rep upper day in , but mostly just the rep upper day. I tend to switch the ME lifts up every 3 weeks or so.

I realize I’m not at an elite level or anything, but as long as I can continue to beat PRs on a regular basis, I’m happy.

Once again, thanks for the info.

PS…I have to take the Iron suit off when I lift…it chaffes my balls :slight_smile:

hey,i am also a baseball player, in my sophomore year in high school. been lifting for a little over a year but only seriously for the last 5 months.
height 5’10

weight 162(trying to put on a bit by eating more, worrying more about maximal strength as it will get me stronger quicker)

SQ: 285
BP-195
DL:325

A comment I may add is that u r getting stronger by lifting, but it increases your potential to throw the ball harder, u develop the potential by simply throwing more. A former college baseball player had told me this once and I have heard it from other websites. Good luck in baseball!

This thread has made me realize I must be doing a good job training my son, he is a junior in High School: 5’7" 165lbs

Bench: 320
Squat: 480
DL: 405

We train for football and track mostly, I’ve planted the thought of entering some powelifting meets in his head, but he wants to train for athletic performance mainly.

Here is an odd question for you: He weighs 165 lbs right now, he is always trying to gain lean weight, but most people think we are lying about his weight, he looks like he must weigh over 200 lbs. The question is why is he so light, he really does look bigger, he’s very lean and muscular, I don’t get it, I weighed about 190 at his age, and he is way bigger than I was and twice as strong, I was about 1 1/2" taller but otherwise he has me beat everywhere else.

During the summer before football last year he got up to his max weight at about 173, if he told people he weighed 215 they would easily beleive it. What’s the deal? Do other people lie about their weight? or is he just odd? What does it mean that he is so light? Any thoughts?

[quote]piper1 wrote:
This thread has made me realize I must be doing a good job training my son, he is a junior in High School: 5’7" 165lbs

Bench: 320
Squat: 480
DL: 405

We train for football and track mostly,
[/quote]

damn, what events does he do in track and field. With a strength to weight ratio like that he should be fast and explosive as hell.

What are his vert and speed number?

He runs the 100m and 200m, he has high hopes for this year. Last year he tore his ACL during football so wasn’t up to speed in track yet, he made it to the Regional round but no further. He’s hoping to be around 10.5 in the 100m this year. He ran a 21.9 200m the summer before he tore his ACL at a UT track camp.

His vertical was 34 inches this summer at a Texas State combine, he got 24 reps at 185 on the bench press, then pulled his hamstring on the 40 yd, it was the same Hamstring they harvested the graph for his ACL surgery. He has been working hard at getting ready for track, it bothered him (the hamstring) most of the football season.

[quote]piper1 wrote:
This thread has made me realize I must be doing a good job training my son, he is a junior in High School: 5’7" 165lbs

Bench: 320
Squat: 480
DL: 405

We train for football and track mostly, I’ve planted the thought of entering some powelifting meets in his head, but he wants to train for athletic performance mainly.

Here is an odd question for you: He weighs 165 lbs right now, he is always trying to gain lean weight, but most people think we are lying about his weight, he looks like he must weigh over 200 lbs. The question is why is he so light, he really does look bigger, he’s very lean and muscular, I don’t get it, I weighed about 190 at his age, and he is way bigger than I was and twice as strong, I was about 1 1/2" taller but otherwise he has me beat everywhere else.

During the summer before football last year he got up to his max weight at about 173, if he told people he weighed 215 they would easily beleive it. What’s the deal? Do other people lie about their weight? or is he just odd? What does it mean that he is so light? Any thoughts?[/quote]

He is 5’7 if you are lean and strong at 5’7 170lbs you will look around the same as someone who is 6’ 200lbs just well shorter…

[quote]piper1 wrote:
This thread has made me realize I must be doing a good job training my son, he is a junior in High School: 5’7" 165lbs

Bench: 320
Squat: 480
DL: 405

[/quote]

Just a couple of quick comments to your post. First, it is great that you are helping your son lift, and he is clearly strong.

If those numbers are correct, then he is incredibly strong. In the 2006 High School nationals at his weight he would have had the best bench and the 4th best squat (out of 15 or so). His deadlift while good, is not in the same level and would have been 14th. He would have come in 6th place overall and that includes seniors!

However I must say it is very unusual for lighter lifters to have a much better squat than deadlift. I don’t know but it is very common for most people to squat high and thus have inflated squats.

Again, I haven’t seen him, I don’t know what his form is like, either way he seems really strong and I would suggest he thinks about doing a powerlifting competition, he might really like it. Hope his hamstring heals up.

Thanks for your comments. Like I said before, he doesn’t train for powelifting and his deadlift dosn’t get a ton of attention, but all those numbers are legit, I only posted the numbers I’ve personally seen him left. The 320 on bench was after 3 sets of 2 at 315, so I honestly beleive he could get more. He only squats below parallel, in fact we did a 4 week box squat program on an 10" box. But, I don’t know all the competition rules so who knows. His High School doesn’t offer powerlifting as a sport so he’d have to enter as an independant, he has a friend that did that last year though, he now Powerlifts for Sam Houston State University.

I tell my son all the time, he should enter a few meets, if nothing else, to get a little more attention from colleges looking at him for track. He is interested in it, but time is an issue, right now baseball and track are going on.

Better then my PL 3.

BP: 110Kg x 1RM: 105kg x 3reps; 90kg x 12reps; 11reps; 8reps short rest
Squat: 160Kg ATG: Front Squat 142.5kg x 2rep ATG
DL: 170Kg :stuck_out_tongue:

You got nice numbers. Keep at it.

Koing