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Strength Training Chart

For what its worth, here's a bunch of "you are strong if you can..."

type of things I've collected over the last few years. (These were

all written by others, I'm only relaying here)

---

Strength goals the average man *can* attain (no drugs or special

genetic potential required)...

Bench Press 125% of bodyweight (BW) for 12 reps

Stiff Leg Deadlifts 150% BW for 15 reps

Bent over Row 125% BW for 12 reps

Behind Neck Press 75% BW for 12 reps

Breathing Squats 150% BW (minimum) for 20 reps

Body weight formula - the max weight the average man *can* attain (no

drugs or special genetic potential required) - this means fairly lean,

but not .000001% body fat.

Start with 100 lbs. for 5'. For every inch over 5', add

10 lbs. The result is your *base* weight. Your max weight

would be 30 to 50 lbs. above that, closer to 30 if you've

got a smaller frame, closer to 50 for a larger frame.

---

Your are strong if:

You can press your bodyweight (BW) overhead.

Curl 75% BW 8 times strict.

Curl BW once.

Do 50 pushup, anytime.

Do 10 strict chins.

Bench BW 10 times.

Bench 150% BW once.

Press another person overhead who weighs 75% of your BW. (!)

You beat at least 50% of the people you arm wrestle.

Do 10 squats with 150% BW.

Do 10 pushups with someone on your back who weighs 75% of your BW.


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