On another strength forum I frequent, someone asked about how we could define realistic strength standards to aspire to as well as compare various lifters due to weight class differences.
My answer is below and I thought it would be interesting for the guys in this forum as well:
I think elite RAW American powerlifters can help us out quite a bit. Keep in mind the following data may not be 100% accurate, but it is pretty close (powerliftingwatch.com rankings).
Only competitions done in America (USA):
Top 50 RAW Performances / #1 Best RAW Performance:
132:
Squat: 303, 2.29xBW / 530, 4.02xBW
Bench: 253, 1.92xBW / 363, 2.75xBW
Deads: 402, 3.04xBW / 578, 4.38xBW
Total: 890, 6.74xBW / 1361, 10.31xBW
148:
Squat: 391, 2.64xBW / 534, 3.61xBW
Bench: 310, 2.09xBW / 402, 2.72xBW
Deads: 473, 3.19xBW / 606, 4.09xBW
Total: 1102, 7.45xBW / 1482, 10.01xBW
165:
Squat: 465, 2.82xBW / 615, 3.73xBW
Bench: 363, 2.20xBW / 487, 2.95xBW
Deads: 545, 3.30xBW / 655, 3.97xBW
Total: 1285, 7.79xBW / 1570, 9.52xBW
181:
Squat: 515, 2.85xBW / 617, 3.41xBW
Bench: 395, 2.18xBW / 480, 2.65xBW
Deads: 600, 3.31xBW / 705, 3.90xBW
Total: 1420, 7.85xBW / 1655, 9.14xBW
198:
Squat: 560, 2.83xBW / 755, 3.81xBW
Bench: 429, 2.17xBW / 535, 2.70xBW
Deads: 630, 3.19xBW / 750, 3.79xBW
Total: 1526, 7.71xBW / 1840, 9.29xBW
220:
Squat: 601, 2.73xBW / 750, 3.41xBW
Bench: 455, 2.07xBW / 529, 2.40xBW
Deads: 655, 2.98xBW / 744, 3.38xBW
Total: 1603, 7.29xBW / 1901, 8.64xBW
242:
Squat: 617, 2.55xBW / 800, 3.31xBW
Bench: 480, 1.98xBW / 600, 2.48xBW
Deads: 672, 2.78xBW / 865, 3.57xBW
Total: 1660, 6.86xBW / 1960, 8.10xBW
275:
Squat: 666, 2.42xBW / 854, 3.11xBW
Bench: 510, 1.85xBW / 612, 2.23xBW
Deads: 705, 2.56xBW / 832, 3.30xBW
Total: 1752, 6.37xBW / 2226, 8.09xBW
308:
Squat: 630, 2.08xBW / 865, 2.05xBW
Bench: 500, 1.62xBW / 650, 2.11xBW
Deads: 661, 2.15xBW / 825, 2.68xBW
Total: 1690, 5.49xBW / 2165, 7.03xBW
SHW:
Squat: 650 / 1000
Bench: 501 / 655
Deads: 672 / 840
Total: 1725 / 2215
Take-aways:
1) Unless you're very, very short, weighing too little actually HARMS your BW multiples. This is pretty obvious. There aren't many people who are nearing their muscular genetic/drug enhanced limits at 132/148lbs. Guys like Joe Morrow and Tony Conyers are South of 5'4".
2) Most of these guys probably run cycles; they use steroids.
3) There is a point where being fat not only harms BW multiples, but overall total -- at least for Americans. This seems to occur at 275lbs. This likely has to do with the inability to get into a good pull position and the useless added weight during squat. It is even more likely that this is due to the fact there simply aren't many people tall enough to fill out 308lbs with anything even remotely close to lean (15-20% BF).
4) In terms of the Top 50 grouping, BW multiples actually start to decrease after 181lbs. The drop-off becomes more and more significant after 200+lbs.
5) The higher up the weight classes you go, the smaller the difference between the elite and the Top 50 (usually).
6) For most weight classes, ~2-2.25xBW bench, ~2.75xBW squat, ~3-3.25xBW deadlift gets you into the Top 50 American lifters.
7) For most weight classes, ~2.5xBW bench, ~3.5xBW squat, ~3.75xBW deadlift gets you near the very, very best. You're probably one of the ten or twenty strongest raw lifters in the world at your weight.
In my opinion, your table could look like this:
All multiples +/- 0.25 based on nearness to 200lbs. Above 200lbs, -0.25BW multiple. Below 200lbs, +0.25BW multiple.
Trained / Strong / Elite / Champion(Heroic as you called it)
Squat: 1xBW / 2xBW / 2.5xBW / 3.25xBW
Bench: 0.75xBW / 1.5xBW / 2xBW / 2.5xBW
Deadlift:1.5xBW / 2.5xBW / 3xBW / 3.5xBW
Additionally, weight gain should be prescribed to all those under 181lbs (unless they are very short, i.e. 5'5" or less) and fat loss to all those above 275lbs (unless they are very tall, 6'5" or greater).
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