I read this article a couple of years ago, it made me feel better lol. The OG site it was written on sells supplements so I will copy and paste the article and no link.
What is strong? I've analyzed the national records for several major drug-free powerlifting federations, and compiled my own set of raw strength standards.
What is strong? We live in a world filled with 1000 pound
squat and 800 pound
bench press Youtube videos. Kind of makes you feel weak, doesn't it? It sure makes me feel weak. There are a couple of key things you need to know about most of these lifts.
1000 Pound Squats and 800 Pound Bench Presses?
How are these guys able to move Herculean amounts of weight? Here are 2 major reasons.
#1 - Training Gear. The guys putting up these monster numbers are for the most part using
training gear. What is training gear? Training gear includes the use of specialized squat suits and bench shirts that are designed to help powerlifters add hundreds of pounds to each lift.
So when you see a guy benching close to 800 pounds with a bench shirt on, there's a good chance he "only" benches 500 without a bench shirt. The same goes for squats suits. A squat of over 700 without a squat suit is fairly rare. Add in a squat suit, along with knee wraps and squat briefs, which go under a squat suit to help move even more weight, and these guys are squatting over 1000 pounds.
Training gear is not magical though. It requires an amazing amount of dedication and practice, and few can master it.
#2 - Drugs. Another factor adding to these monster totals is an obvious one - steroid and human growth hormone usage. Now it is certainly not my intention to label everyone with a big lift as a drug user. I've seen some pretty staggering natural lifts in my day. With that said, drug use is fairly common in the sport of powerlifting, and I'm not going to lie to you and pretend it's not.
There are some natural-only federations. Outside of this realm, your guess is as good as mine as to who is clean and who isn't.
Anti-Gear, Anti-Steroids?
Before we move on any further, I want to make something very clear. The point of this article isn't to bash lifters who use training gear or drugs. This article exists to provide natural and raw
strength standards to lifters who will never use either. Period, end of story. I respect the iron, and the men and women who move it, and am not here to judge or stir up debates.
Raw, Natural Strength Standards
Let's dive into the topic of raw,
natural strength standards by analyzing the national records of several drug-free powerlifting federations. Some of these federations are large, and some modest in size.
- USAPL
- 100% Raw
- NASA
- ADFPF
- UPA-AD
These numbers will give you somewhat of a reasonable look at "elite"
strength levels. They are not meant to be elite standards in and of themselves. I will make an attempt to define my opinion of elite standards later on.
Natural Raw Records for Men
Squats
Weight Class | USAPL | 100% Raw | NASA | ADFPF | UPA-AD |
---|
132 | 479.50 | 530.90 | 275.58 | 247.50 | None |
148 | 473.75 | 550.90 | 473.99 | 445.50 | 220 |
165 | 534.50 | 530 | 512.57 | 447.70 | 529 |
181 | 562 | 601.10 | 540.13 | 500.50 | 529 |
198 | 573 | 610 | 644.85 | 550 | 600 |
220 | 650.25 | 650.30 | 699.96 | 583 | 633 |
242 | 705.25 | 700.70 | 650.36 | 621.50 | 705 |
275 | 766 | 850 | 755.08 | 599.50 | 640 |
308 | 854.25 | 826.70 | 766.10 | 599.50 | 704 |
Bench Press
Weight Class | USAPL | 100% Raw | NASA | ADFPF | UPA-AD |
---|
132 | 314 | 330.40 | 231.48 | 187 | None |
148 | 337.25 | 360.40 | 294.31 | 302.50 | 165 |
165 | 402.25 | 400 | 363.76 | 374 | 314 |
181 | 385.75 | 385 | 363.76 | 385 | 364 |
198 | 443 | 425 | 418.87 | 374 | 412 |
220 | 523.50 | 490 | 451.94 | 423.50 | 425 |
242 | 462.75 | 485.60 | 415.57 | 451 | 457 |
275 | 501.50 | 585 | 507.06 | 511.50 | 440 |
308 | 546.50 | 520 | 476.19 | 484 | 501 |
Deadlifts
Weight Class | USAPL | 100% Raw | NASA | ADFPF | UPA-AD |
---|
132 | 578.50 | 450 | 358.25 | 341 | None |
148 | 523.50 | 540 | 567.68 | 473 | 353 |
165 | 661.25 | 630 | 567.68 | 535.70 | 567 |
181 | 677.75 | 641.10 | 617.29 | 638 | 600 |
198 | 706.50 | 661.30 | 661.38 | 671 | 630 |
220 | 727.50 | 672.40 | 677.91 | 654.50 | 677 |
242 | 699.75 | 760.50 | 722.01 | 704 | 645 |
275 | 832.00 | 800 | 705.47 | 632.50 | 650 |
308 | 843.25 | 760.50 | 810.19 | 665.50 | 744 |
So, what do these numbers tell us? The first thing I noticed is that the following lifts are extremely hard to achieve:
- Squat - 600 pounds
- Bench Press - 400 pounds
- Deadlift - 650 pounds
It's safe to say that if you hit these numbers, you're well into Elite territory for a raw, natural lifter. It should also be noted that it is darn near impossible to hit a 2000 raw, natural powerlifting total. Only a small handful of natural lifters have performed this amazing feat.
The lifting standards I am about to present are merely guidelines. Use them to assess your progress, and potential for future gains. Don't be discouraged by the numbers of the top one percent of lifters. You can make amazing strides forward without having the best genetics, so remain patient and train smart. If you do so you will exceed your expectations.
Before I move forward, here are some simple definitions for standards names.
- Pro Strength - The very best of the best. Superhuman. Supreme strength.
- Elite Strength - You should be extremely competitive at a National level powerlifting meet.
- Extremely Strong - You will be one of the top lifters at most local, natural **broken link removed** meets. Your strength levels land you in the top 1% of humanity.
- Very Strong - In the muscle building and strength training realm, this would be considered intermediate level strength.
- Strong - Your lifts are around a 200 raw bench, 300 raw squat and 400 raw deadlift. This doesn't seem strong compared to powerlifting records, but you are still stronger than 90% of men walking
cont. next post