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Exercises Movements, technique & proper execution

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Old 03-10-2011, 07:04 PM   #1
Yahya Kohgadai
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OHS 1RM standards?

I've been looking all over and I can't find a list/chart.
A colleauge of mine said that your bodyweight for 1RM is pretty good but then I remembered Nicole Carrol working on getting 15 reps. lol..
34/m - 5'8" - 170lbs - 18%bf
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Old 03-10-2011, 07:52 PM   #2
Terry Gibbs
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Re: OHS 1RM standards?

the 15 reps bodyweight thing can be traced back to a quote by Dan John in his Get Up newsletter.

Dan was referring to a throwers program at a Div 1, Uni where the throwing coach, said he wanted every thrower to be able to get 15 OHS with bodyweight, before moving on with other lifting in the program.

Take that for what it is worth.

The 2005 and 2007 world champs in Shot never did that in college or anywhere else, so not sure the Throwing program Dan was referring to really is the one that people should focus on....hint do more plyo step ups...

now if someone knows of an earlier ref to 15 OHS with bodyweight please let me know...
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Old 03-10-2011, 08:36 PM   #3
Lincoln Brigham
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Re: OHS 1RM standards?

Terry, that's about right. I think DJ's reference to 15 reps of BW is one of the earliest if not the most well-known.

I go with 90-95% of your front squat.
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Old 03-11-2011, 09:12 AM   #4
Matthew Swartz
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Re: OHS 1RM standards?

Originally Posted by Lincoln Brigham View Post
Terry, that's about right. I think DJ's reference to 15 reps of BW is one of the earliest if not the most well-known.

I go with 90-95% of your front squat.
I've got a lot of work to do. My FS 3RM max is 315 and my OHS 1RM max is 215...
"If your goal is to get stronger, stop counting and start eating, as you are wasting valuable time that could be put into food prep or the consuming of calories."
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Old 03-11-2011, 03:08 PM   #5
Brad Welshans
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Re: OHS 1RM standards?

Then I'm in worse shape...

BS 275
FS 235
OHS 145, although I haven't done 1RM recently
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Old 03-12-2011, 06:39 AM   #6
Jay Rhodes
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Re: OHS 1RM standards?

305 Front Squat
275 OH Squat

and a 285 Clean

Percentages are all good, just gotta keep getting stronger!

OH Squat is a funny one though, it just takes some time getting comfortable with. Once you have the flexibility, ROM, etc. that sweet spot can hold lots of weight!
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