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As I go for my 1300 lbs at BW 220 (225) this year I was happy to read this. Take a look and see where you're at. Even though it says natural...oh well. Strong is strong.
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 powerlifting 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 the earth.
Raw Natural Strength Standards Based On Weight – Men
Pro Natural Raw Strength Standards
Men – By Weight
Weight Squats Bench Deadlifts
132 430 270 440
148 460 300 470
165 500 330 540
181 540 350 580
198 570 380 610
220 610 410 640
242 640 430 660
275 670 450 680
308 700 470 700
Elite Natural Raw Strength Standards
Men – By Weight
Weight Squats Bench Deadlift
132 400 250 410
148 425 280 435
165 465 305 500
181 500 325 535
198 530 350 565
220 565 380 595
242 595 400 610
275 620 420 630
308 650 435 650
Extremely Strong Natural Raw Strength Standards
Men – By Weight
Weight Squats Bench Deadlifts
132 325 205 330
148 345 225 355
165 375 250 405
181 405 265 435
198 430 285 460
220 460 310 480
242 480 325 495
275 505 340 510
308 525 355 525
Very Strong Natural Raw Strength Standards
Men – By Weight
Weight Squats Bench Deadlifts
132 290 185 300
148 310 210 320
165 340 225 365
181 365 240 395
198 385 260 415
220 415 280 435
242 435 290 445
275 455 305 460
308 475 320 475
Strong Natural Raw Strength Standards
Men – By Weight
Weight Squats Bench Deadlifts
132 250 155 255
148 265 175 270
165 290 190 310
181 310 205 335
198 330 220 350
220 350 235 370
242 370 250 380
275 385 260 390
308 405 270 405
I used the following multipliers to determine these numbers:
Elite = Pro x 92.5%
Extremely Strong = Pro x 75%
Very Strong = Pro x 67.5%
Strong = Pro x 57.5%
Most of you aren’t competitive powerlifters, nor do most of you have the goal of weighing 270 pounds or more. So with that in mind, I want to end by presenting you with an easy set of natural strength standards to remember.
The following goals are perfect for the lifter who wants to get big and strong, but who may never have any interesting in competing in bodybuilding or powerlifting. Reach these goals while focusing on conventional hypertrophy (muscle building) rep ranges, and you will not only add muscle to your frame, but also have the power and strength to back it up.
Bench Press – 300 pounds
Squats – 400 pounds
Deadlift – 500 pounds
Power Clean – 225 pounds
Overhead Press – 225 pounds
Barbell Row – 300 Pounds
There have been fewer than 85 men who have ever hit a 2000 raw powerlifting total. Of these men, only a very small handful accomplished this feat while competing in major drug-tested federations. I hope this helps put powerlifting numbers in perspective.
The use of bench shirts, squat suits, steroids and growth hormone has made it difficult for most natural athletes to understand just what strong means. I see far too many strong forum lifters refer to themselves as weak, simply because they do not understand what reasonable natural standards are.
They talk themselves out of competitive powerlifting because of a misguided vision that everyone is putting up 2000 pound totals. Not true at all.
A 1200 pound 3-lift total (bench press, squats and deadlifts) is more than 95% of gym rats will ever accomplish. A 1500 pound 3-lift total is a huge accomplishment, and will be hard to beat at most local, natural powerlifting meets.
For those of you who are doubting this, let me leave you with some numbers from my first powerlifting experience. In 2011 I competed at a local ADFPF meet. This was my first competition and I had no idea what to expect. I certainly had no clue that I would be the strongest lifter at the meet. My 3-lift total was 1501 that day. The second best total was approximately 200 pounds below this level.
This reveals that a 1300-1500 pound total at most local, raw and natural powerlifting meets is fairly impressive. Those that achieve these levels usually move on to national-level competitions.
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 powerlifting 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 the earth.
Raw Natural Strength Standards Based On Weight – Men
Pro Natural Raw Strength Standards
Men – By Weight
Weight Squats Bench Deadlifts
132 430 270 440
148 460 300 470
165 500 330 540
181 540 350 580
198 570 380 610
220 610 410 640
242 640 430 660
275 670 450 680
308 700 470 700
Elite Natural Raw Strength Standards
Men – By Weight
Weight Squats Bench Deadlift
132 400 250 410
148 425 280 435
165 465 305 500
181 500 325 535
198 530 350 565
220 565 380 595
242 595 400 610
275 620 420 630
308 650 435 650
Extremely Strong Natural Raw Strength Standards
Men – By Weight
Weight Squats Bench Deadlifts
132 325 205 330
148 345 225 355
165 375 250 405
181 405 265 435
198 430 285 460
220 460 310 480
242 480 325 495
275 505 340 510
308 525 355 525
Very Strong Natural Raw Strength Standards
Men – By Weight
Weight Squats Bench Deadlifts
132 290 185 300
148 310 210 320
165 340 225 365
181 365 240 395
198 385 260 415
220 415 280 435
242 435 290 445
275 455 305 460
308 475 320 475
Strong Natural Raw Strength Standards
Men – By Weight
Weight Squats Bench Deadlifts
132 250 155 255
148 265 175 270
165 290 190 310
181 310 205 335
198 330 220 350
220 350 235 370
242 370 250 380
275 385 260 390
308 405 270 405
I used the following multipliers to determine these numbers:
Elite = Pro x 92.5%
Extremely Strong = Pro x 75%
Very Strong = Pro x 67.5%
Strong = Pro x 57.5%
Most of you aren’t competitive powerlifters, nor do most of you have the goal of weighing 270 pounds or more. So with that in mind, I want to end by presenting you with an easy set of natural strength standards to remember.
The following goals are perfect for the lifter who wants to get big and strong, but who may never have any interesting in competing in bodybuilding or powerlifting. Reach these goals while focusing on conventional hypertrophy (muscle building) rep ranges, and you will not only add muscle to your frame, but also have the power and strength to back it up.
Bench Press – 300 pounds
Squats – 400 pounds
Deadlift – 500 pounds
Power Clean – 225 pounds
Overhead Press – 225 pounds
Barbell Row – 300 Pounds
There have been fewer than 85 men who have ever hit a 2000 raw powerlifting total. Of these men, only a very small handful accomplished this feat while competing in major drug-tested federations. I hope this helps put powerlifting numbers in perspective.
The use of bench shirts, squat suits, steroids and growth hormone has made it difficult for most natural athletes to understand just what strong means. I see far too many strong forum lifters refer to themselves as weak, simply because they do not understand what reasonable natural standards are.
They talk themselves out of competitive powerlifting because of a misguided vision that everyone is putting up 2000 pound totals. Not true at all.
A 1200 pound 3-lift total (bench press, squats and deadlifts) is more than 95% of gym rats will ever accomplish. A 1500 pound 3-lift total is a huge accomplishment, and will be hard to beat at most local, natural powerlifting meets.
For those of you who are doubting this, let me leave you with some numbers from my first powerlifting experience. In 2011 I competed at a local ADFPF meet. This was my first competition and I had no idea what to expect. I certainly had no clue that I would be the strongest lifter at the meet. My 3-lift total was 1501 that day. The second best total was approximately 200 pounds below this level.
This reveals that a 1300-1500 pound total at most local, raw and natural powerlifting meets is fairly impressive. Those that achieve these levels usually move on to national-level competitions.