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Old 08-06-2009, 03:30 PM   #1
Jay Adams
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Strength benchamarks

I'm 5'9'' 185lbs and I have started doing more focused strength work. I play college sports and need to be a bit stronger. I was told by the coach who put together my program not to do anything under 5 reps until week 6. I am looking for some benchmarks to gauge where my strength is.

Bench-205x5
Squats-265x5 (I have more this felt easy)
Front Squats 205x5 (very hard)
Deadlift 325x5 (felt easy)
Press 125x5 (hard)
OH Squat 165x5

It seems my back squats and bench are off but I can't find much 5 rep stuff to compare to.
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Old 08-06-2009, 03:42 PM   #2
Greg Light
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Re: Strength benchamarks

Quote:
Originally Posted by Jay Adams View Post
I'm 5'9'' 185lbs and I have started doing more focused strength work. I play college sports and need to be a bit stronger. I was told by the coach who put together my program not to do anything under 5 reps until week 6. I am looking for some benchmarks to gauge where my strength is.

Bench-205x5
Squats-265x5 (I have more this felt easy)
Front Squats 205x5 (very hard)
Deadlift 325x5 (felt easy)
Press 125x5 (hard)
OH Squat 165x5

It seems my back squats and bench are off but I can't find much 5 rep stuff to compare to.
You can gross them up to your 1RM using the standard calculators out there. I think the average conversion is 5RM / .86 = 1RM

Here is a chart (wfs): http://www.criticalbench.com/chart.htm

Then you can compare those to Rip's chart, found here (wfs): http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

Hope this helps.
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Old 08-06-2009, 07:52 PM   #3
Dimitri Dziabenko
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Re: Strength benchamarks

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Originally Posted by Jay Adams View Post
I'm 5'9'' 185lbs...
Bench-205x5
Squats-265x5 (I have more this felt easy)
Front Squats 205x5 (very hard)
Deadlift 325x5 (felt easy)
Press 125x5 (hard)
OH Squat 165x5
I'll assume that your form is good. I'd say you are still a novice, in the sense that you could still gain from a simple linear progression. That'd be around 40-50lb on the deadlift and squat, maybe 10-15lb on the press, about 20lb on the bench, before you are ready to move on to intermediate level. I don't think a weekly program is quite necessary yet, you could see faster results just adding weight every workout for a few weeks, and then doing the weekly program.
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Old 08-16-2009, 10:07 AM   #4
Jay Adams
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Re: Strength benchamarks

I got my diet dialed in pretty good right now, lots of Eades stuff and have made some quick jumps.

Bench-205x5 to 215x5
Squats-265x5 to 305x5
Front Squats 205x5 stuck
Deadlift 325x5 to 365x5
Press 125x5 to 130
OH Squat 165x5 to 185

My shoulder have been killing me so I backed off some and i think I'm going to add a met con to keep my cardio up. What are some good goal numbers. Not pulling anything over 3 rounds and nothing under 3 reps
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Old 08-16-2009, 12:45 PM   #5
Steven Low
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Re: Strength benchamarks

Look at the standards in the charts above... and try to get them all into the advanced/elite range for your weight
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Old 08-19-2009, 03:33 AM   #6
Bert Brams
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Re: Strength benchamarks

Five-rep maxes aren't usually charted .... because they're never officially tested.

Just make an estimate. Usually 85% of your max is more or less your five-rep max, so in your case:

205(5RM) = 85%

=> (205/85)*100 = 241(1RM)

Do some calculating and then look at the chart by Rippetoe.
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Old 08-19-2009, 07:45 AM   #7
Oliver Gould
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Re: Strength benchamarks

500 Dead 400 Squat 300 Bench 200 Press
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Old 08-19-2009, 09:09 AM   #8
Ramon Gomez
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Re: Strength benchamarks

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Originally Posted by Oliver Gould View Post
500 Dead 400 Squat 300 Bench 200 Press
Where do these numbers come from? I keep seeing them over and over, and my own numbers are getting really close to these (475/365/265/180...and I'm improving about 20 lbs at a time each time the CFT comes up), but I suspect that for my size and weight, that's not really as big a deal as it could be.
Are those the "ideal" numbers for someone who is 180 lbs? Just a general guideline for what is "strong"? Something else?
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Old 08-19-2009, 09:42 AM   #9
Steven Low
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Re: Strength benchamarks

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Originally Posted by Ramon Gomez View Post
Where do these numbers come from? I keep seeing them over and over, and my own numbers are getting really close to these (475/365/265/180...and I'm improving about 20 lbs at a time each time the CFT comes up), but I suspect that for my size and weight, that's not really as big a deal as it could be.
Are those the "ideal" numbers for someone who is 180 lbs? Just a general guideline for what is "strong"? Something else?
Something to shoot for at intermediate/advanced level of strength depending on your bodyweight.
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