T Nation

Strength Survey

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.

Well, either the boards are slow today or nobody has the testi-spheres to post… That’s alright. - I’ll step up to the plate and be the 1st.

My numbers obviously aren’t going to win any competitions, but here goes:

Klink - 155 lbs; 23y; Male; 5 years training; sports include bodybuilding and volleyball (and 1 year of high school football); meso

a) back squat - 236 lbs (1.52)
b) front squat - 171 lbs (1.10)
c) deadlift - 243 lbs (1.57)
d) stiff-legged deadlift - 220 lbs (1.42)
e) barbell hack squat - 160 lbs (1.03)
f) –
g) –
h) barbell bench press - 151 lbs (0.97)
i) –

*** NOTE: I only think it fair to mention that I’ve never used any form of steroid, prohormone, pro-steroid, etc. ***

P.S. JB, I just threw up a question about the ‘Massive Eating’ equation (Topic = “Massive Eating Question…”). - Check it out if you have some time.

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.

Jeff Aichele - 210lbs, 23y, Male, 6 years training, sports include football,track and field, weightlifting, meso/endo.

a) back squat - 405 lbs (1.92)
b) front squat - 335 lbs (1.59)
c) deadlift - 405 lbs (1.92)
d) stiff legged deadlift - 335 lbs (1.59)
e) barbell hack squat - ?
f) clean and jerk - 285 lbs (1.36)
g) snatch - 231 lbs ? (1.10)
h) barbell bench press - 315 lbs (1.5)
i) barbell split press (push press) - 235 lbs (1.12)

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)

Jonathan Wong, 5’8" 185lb 23 yrs old 5 years training

sports- flag football, basketball, rugby, softball
endo/meso

(all in lb)
a) back squat - 490 (2.65)
c) deadlift - 500 (2.70)
d) stiff legged deadlift - 420 (2.27)
e) barbell bench press - 290 lbs (1.57)

ha yeah… the bench is puny… its been stagnant for the past 5 months while i worked on the core and the legs. but its upper body time now:)

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.

That’s all folks…

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.

Jason Loga- 162 lbs, 6 years training, sports include weightlifting, boxing, and football in highschool.

These are the only lifts I know. I don’t max out much but I think most of these lifts are pretty close.

a)Back Squat- 310(1.91)
b)Front squat- 225(1.30)
c)deadlift- 330(2.03)
d)Stiff legged deadlift- 185(1.01)
f)Clean- 175(1.08) don’t clean much
h)Bench Press- 275(1.68)

270 lb, 28 y, Male, 14 years training, sports: football, wrestling, and highland games, meso/endo.

I don’t do singles anymore, so I’ll post the reps as well.

a. 4952 (1.83)
b. ?
c. 495
2 (1.83)
d. ?
e. ?
f. ?
g. ?
h. 315*5 (1.17)
i. ?

I do most of these other exercises, but no where near my max.

Stately Plump Buck Mulligan- 5’10 165 lbs, 22y, Male, 4 years training, sports: baseball, outdoors (canoeing etc), squash. ecto

a) back squat - 305 lbs (1.85)
b) front squat - 210 lbs (1.27)
c) deadlift - 405 lbs (2.45)
d) stiff legged deadlift - ?
e) barbell hack squat - ?
f) power clean / hang clean - ?
g) snatch - ?
h) barbell bench press - 245 lbs (1.48)
i) barbell split press (push press) - ?

Colin- 255, 39yr Male, 18 Years Training, Football, Basketball, weightlifting, Endo

a) back squat - 450 (1.76)
b) front squat - 275 (1.07)
c) deadlift - 455 (1.78)
d) stiff legged deadlift - Not Applicable
e) barbell hack squat - Not Applicable
f) power clean / hang clean - Not Applicable
g) snatch - Not Applicable
h) barbell bench press - 405 ( 1.58)
i) barbell split press (push press) - 275 (1.07)

I have only done my 5 rep maxes recently. Does anyone know the conversion percentages? If not I can post the 5’s.-LW

JB,

I posted this in the Ice Dog frum as well,

I think height should be included in the survey data because it gives an indication as to what type of levers one has.

I saw a post in the Dog Pound on converting multiple rep max to one rep max. So I thought I’d repost my approximate 1RM.

a. ~530 (1.96), no support equipment
b. ?
c. ~530 (1.96), no support equipment
d. ?
e. ?
f. ?
g. ?
h. ~370 (1.37)
i. ?

270 lb, 28 y, Male, 14 years training, sports: football, wrestling, and highland games, meso/endo.

E - 224, 31y, Male, 13 years training, sports include football, baseball, MMA, bodybuilding, powerlifting,endo/meso.

a) back squat - 605 lbs (2.70)
b) front squat - 375 lbs (1.67) just started doing them…
c) deadlift - 605 lbs (2.70)
d) stiff legged deadlift - 485 lbs (2.17)
e) barbell hack squat - ???
f) power clean / hang clean - ???
g) snatch - ?
h) barbell bench press - 405 lbs (1.8)
i) barbell split press (push press) - ???

Man, I feel like a wimp after reading some of the replies, but here goes:

6’5" 225
40 years old Male ectomorph
Though I first tried weights when I was about 25, my longest consistent training was for the last 6 years.

The sport I’ve spent most time at was 10 years of karate. I’ve also spent a couple of years playing soccer, and basketball.

a) back squat 340 (1.51)
b) front sq 210 (.93)
c) DL 400 (1.78)
d) SLDL
e) Hack —
f) Power Clean 210 (.93)
g) snatch —
h) Bench 250 (1.11)
i) Push Press 200 (.89)

Here you go John, I’ll embarrass myself for a few lines. Keep in mind this is two days after a match!


AB - 148 lbs,4.7%BF, 22y, Male, 4 years training, sports include football, boxing, track and field, ecto/meso

a) back squat - 315 lbs (2.1)
b) front squat - 205 lbs (1.49)
c) deadlift - 345 lbs (2.3)
d) stiff legged deadlift - 225 lbs (1.5)
e) barbell hack squat - 315 lbs (2.1)
f) power clean / hang clean - 200 lbs (1.4)
g) snatch - 155 (1.1)
h) barbell bench press - 235 lbs (1.6)
i) barbell split press (push press) - 185 lbs (1.25)

Hope this helps you out JB cuz I had to swallow some pride to write those numbers out!!!

Da Boxer