I’ve been trying to compile a list of respectible loads for certain exercises in different populations. While I understand the variability between individuals, Id like to do a quick survey of approximate 1RM for the following lifts:
a) back squat (proper/competiton type)
b) front squat (full)
c) deadlift
d) stiff legged deadlift
e) barbell hack squat
f) power clean / hang clean
g) snatch
h) barbell bench press
i) barbell split press (push press)
Rather than simply reporting weight lifted, Id appreciate the following information:
a) weight lifted
b) body weight
c) weight lifted divided by body weight
d) age and gender
e) training experience (the longest consistent training period of your life)
f) athletic background (sport)
g) body type (meso/ecto/endo)
For example, here’s my information:
JB - 190 lbs, 28y, Male, 12 years training, sports include football, rugby, track and field, bodybuilding, powerlifting, ecto/meso
a) back squat - 485 lbs (2.55)
b) front squat - 300 lbs (1.58)
c) deadlift - 525 lbs (2.76)
d) stiff legged deadlift - 405 lbs (2.13)
e) barbell hack squat - 405 lbs (2.13)
f) power clean / hang clean - 285 lbs (1.5)
g) snatch - ?
h) barbell bench press - 375 lbs (1.97)
i) barbell split press (push press) - 275 lbs (1.45)
If you guys could be as honest as possible and help contribute to my growing list of “norms”/standards, that would be great. Also, if you could post this on some of the other boards you might visit and bring the results back here, that would be much appreciated.
These are not my current numbers, but from my 2000 Track and Field season when I was in the best shape of my life. I was 23 at the time, 6’ 4", 290 lbs., with 12 years of training experience. My sport at the time was discus (PR of 185’ 5") and secondarily shot put (PR of 52’ 4"). I’d consider myself to be an endo-mesomorph.
Lifts
a) back squat, best ever of 500 lbs. (1.72) but this wasn’t from 2000, I was probably stronger then but we rarely did back squats.
b) front squat (full), 405 (1.40)
c) deadlift, 500 lbs. (1.72), again this was from another year and I was stronger than this in 2000 but we never did deadlifts.
d) stiff legged deadlift ?
e) barbell hack squat ?
f) Hang Clean, 372 lbs. (1.28)
g) snatch, 223 (0.77), again from another year.
h) barbell bench press, 345 (1.19)
i) barbell split press (push press, 315+ for reps, don’t really remember a 1RM
not a regular contributor but everyday reader. Right now weigh in at 141 (one of those people that “eats a lot” (1500 a day if i’m lucky) but “can’t gain any weight”) but most of these weights were lifted at different body weights from what i am now. Giving my best ratios, not totals. 20 with 6 years training experience. Played 3 years of high school football. Pretty sure a mesomorph. I got my bf tested at 17.5% last week.
a)back squat-275 (2.08)
b)front squat-?
c)deadlift-385 (2.65)
d)stiff legged deadlift-?
e)barbell hack squat-?
f)power clean/ hang clean-? (not good at all on these, hurt my wrist everytime i tried them)
g) snatch-?
h) barbell bench press 255 (2.00)
i) barbell split press-?
I am 5’6 tall, 175 lbs, 21 yrs old, approx 3 years training, currently a competitive powerlifter, have bodybuilding and martial arts experience.
Squat: 540 lbs (officialy judged in meet)3.09
Deadlift: 485 lbs 2.77
Bench: 305 lbs 1.74
I am an ecto/meso and drug free.
Nic - 170 lbs, 19y, Male, 7 years training, sports include powerlifting/bodybuilding, football, track (all just hobbies, not competitive in any sport). mesomorph.
a) back squat - 335 lbs (1.97)
b) front squat - 250 lbs (1.47)
c) deadlift - 405 lbs (2.38)
d) stiff legged deadlift - ?
e) barbell hack squat - ?
f) hang clean - 235 lbs (1.38)
g) snatch - 185 lbs (1.09)
h) barbell bench press - 305 lbs (1.79)
i) push press - 235 lbs (1.38)
Here are my stats for the following exercises. Notice that I do not perform all of the movements listed. The answers that are there are very accurate though.
BodyIQ: 180 pounds, 5’11",male, 34 years old, 15 years training, sports/hobbies include: Bodybuilding, powerlifting, running, softball, ectomorph.
a) back squat: 350 lbs.
b) front squat: 185 lbs.
c) deadlift: 360 lbs.
d) stiff legged deadlift: 245 lbs.
e) barbell hack squat: 275 lbs.
f) ?
g) ?
h) barbell bench press: 260 lbs. (mostly use DB’s) and that would be 220 lbs.
i) barbell split press: 190 lbs.
Weighing in at 190, age 22, and male. I’ve been training for 7 years, known what I was doing (after I found T-mag) 3 years. Threw in track through high school, other than that I was the most athletically challenged person alive. Ecto/meso
a) back squat 495 (2.61)
b) front squat (full) 290 (1.52)
c) deadlift 385 (2.03)
d) stiff legged deadlift (never maxed)
e) barbell hack squat 280 (1.47)
f) power clean / hang clean 265 (1.39)
g) snatch (no max)
h) barbell bench press 330 (1.74)
i) barbell split press 190 (1)
The stiff legged dl is a wieght I use to get a full stretch standing on a box, and I’ve never gone above 235, the snatch is something I’ve just recently added to my routine and would be guessing if I had to put down a max.