Are You Strong or Not?

The Ultimate Strength Chart
Are You Strong or Not?

By Dennis B. Weis "The Yukon Hercules"

So, you think you're strong, eh?

Test your One-Rep Strength in the following 10 exercises and know for sure. Squat, Bench, Deadlift, Dumbbell Press, Curl, Reverse Curl, Tricep Extension, Weighted Chin-Up, Push-Up And Dip! See where you rank among the charts!

Note: To convert the weights to kilograms, take the pounds weight and times it by 0.4536. So if it says 50 pounds, you would take 50 X 0.4536 which equals 22.68 kilograms.

BARBELL BACK SQUAT


BODYWEIGHT
FAIR
GOOD
EXCELLENT

Bantamweight
Up to 123 Lbs.
205
245
280

Featherweight
Up to 132 Lbs.
230
270
305

Lightweight
Up to 148 lbs.
255
295
330

Middleweight
Up to 165 Lbs.
280
320
355

Light-heavy
Up to 181 Lbs.
305
340
380

Middle-heavy
Up to 198 Lbs.
330
370
405

Heavyweight
Unlimited
360
395
435



SUPINE BARBELL BENCH PRESS

BODYWEIGHT
FAIR
GOOD
EXCELLENT

Bantamweight
Up to 123 Lbs.
135
160
185

Featherweight
Up to 132 Lbs.
155
180
205

Lightweight
Up to 148 lbs.
175
205
225

Middleweight
Up to 165 Lbs.
200
225
255

Light-heavy
Up to 181 Lbs.
220
255
290

Middle-heavy
Up to 198 Lbs.
240
290
325

Heavyweight
Unlimited
265
325
370



CONVENTIONAL DEADLIFT

BODYWEIGHT
FAIR
GOOD
EXCELLENT

Bantamweight
Up to 123 Lbs.
290
325
365

Featherweight
Up to 132 Lbs.
315
360
410

Lightweight
Up to 148 Lbs.
340
395
440

Middleweight
Up to 165 Lbs.
375
425
475

Light-heavy
Up to 181 Lbs.
410
460
510

Middle-heavy
Up to 198 Lbs.
440
490
550

Heavyweight
Unlimited
480
550
605



ONE-DUMBBELL PRESS

BODYWEIGHT
FAIR
GOOD
EXCELLENT

Bantamweight
Up to 123 Lbs.
40
50
60

Featherweight
Up to 132 Lbs.
45
55
70

Lightweight
Up to 148 Lbs.
50
65
80

Middleweight
Up to 165 Lbs.
60
75
90

Light-heavy
Up to 181 Lbs.
70
85
100

Middle-heavy
Up to 198 Lbs.
80
100
120

Heavyweight
Unlimited
100
120
140



BARBELL WALL CURL

BODYWEIGHT
FAIR
GOOD
EXCELLENT

Bantamweight
Up to 123 Lbs.
70
95
110

Featherweight
Up to 132 Lbs.
80
95
110

Lightweight
Up to 148 Lbs.
90
105
120

Middleweight
Up to 165 Lbs.
100
115
130

Light-heavy
Up to 181 Lbs.
110
125
140

Middle-heavy
Up to 198 Lbs.
125
140
155

Heavyweight
Unlimited
140
155
170



BARBELL REVERSE CURLS

BODYWEIGHT
FAIR
GOOD
EXCELLENT

Bantamweight
Up to 123 Lbs.
60
75
90

Featherweight
Up to 132 Lbs.
65
80
100

Lightweight
Up to 148 Lbs.
75
85
110

Middleweight
Up to 165 Lbs.
90
95
120

Light-heavy
Up to 181 Lbs.
90
110
135

Middle-heavy
Up to 198 Lbs.
100
125
150

Heavyweight
Unlimited
110
135
165



WEIGHTED CHINS

BODYWEIGHT
FAIR
GOOD
EXCELLENT

Bantamweight
Up to 123 Lbs.
30
45
60

Featherweight
Up to 132 Lbs.
25
50
65

Lightweight
Up to 148 Lbs.
37
50
75

Middleweight
Up to 165 Lbs.
40
60
80

Light-heavy
Up to 181 Lbs.
50
70
90

Middle-heavy
Up to 198 Lbs.
50
75
100

Heavyweight
Unlimited
60
90
120



WEIGHTED DIPS

BODYWEIGHT
FAIR
GOOD
EXCELLENT

Bantamweight
Up to 123 Lbs.
40
50
60

Featherweight
Up to 132 Lbs.
45
55
70

Lightweight
Up to 148 Lbs.
50
65
80

Middleweight
Up to 165 Lbs.
60
75
90

Light-heavy
Up to 181 Lbs.
70
85
100

Middle-heavy
Up to 198 Lbs.
80
100
120

Heavyweight
Unlimited
100
120
140



TRICEPS EXTENSION

BODYWEIGHT
FAIR
GOOD
EXCELLENT

Bantamweight
Up to 123 Lbs.
45
60
75

Featherweight
Up to 132 Lbs.
50
65
80

Lightweight
Up to 148 Lbs.
60
75
90

Middleweight
Up to 165 Lbs.
65
80
100

Light-heavy
Up to 181 Lbs.
70
90
115

Middle-heavy
Up to 198 Lbs.
80
100
125

Heavyweight
Unlimited
90
120
150



WEIGHTED PUSHUPS

BODYWEIGHT
FAIR
GOOD
EXCELLENT

Bantamweight
Up to 123 Lbs.
60
90
120

Featherweight
Up to 132 Lbs.
65
95
130

Lightweight
Up to 148 Lbs.
70
105
140

Middleweight
Up to 165 Lbs.
80
120
160

Light-heavy
Up to 181 Lbs.
90
135
180

Middle-heavy
Up to 198 Lbs.
95
145
190

Heavyweight
Unlimited
110
160
225

A.D.A.U Raw Men's Powerlifting Classifications


WEIGHT CLASS/ CLASS IV/ CLASS III/ CLASS II/ CLASS I/ MASTER/ ELITE
114#__ 502__ 571__ 661__ 750__ 850__ 904
123#__ 543__ 623__ 712__ 810__ 904__ 984
132#__ 586__ 670__ 768__ 871__ 974__ 1059
148#__ 656__ 754__ 858__ 979__ 1087__ 1185
165#__ 712__ 820__ 937__ 1068__ 1190__ 1298
181#__ 768__ 881__ 1012__ 1148__ 1279__ 1396
198#__ 810__ 932__ 1068__ 1209__ 1354__ 1471
220#__ 853__ 984__ 1125__ 1279__ 1476__ 1551
242#__ 890__ 1017__ 1162__ 1321__ 1497__ 1607
275#__ 914__ 1045__ 1199__ 1359__ 1518__ 1654
319#__ 932__ 1066__ 1225__ 1390__ 1556__ 1691
SHW__ 951__ 1087__ 1251__ 1420__ 1594__ 1728

Well I'm somewhere around a class 2 shooting for a class 1.

What is everyone else?

Class I... curse my fat ass!

In the first part im mostly fair with some good

but class 2, working my way to class 1

Turns out I'm pretty weak if I go with where I am right now. I just crossed over the 198lb barrier, being in the heavyweight category doesn't help.

If I went middle-heavies I'd have all fairs.

Im epicly weak...

If you read Jim Wendler's 5/3/1 book he talks about being weak despite having a 1000lb squat. This is probably what he means, there is a lot more to strength than a number.

i havent done a 1rm lift in bench press and squat so i dont know my exact numbers

i think i might just get into the elite class in the 220 class.

Sounds like someone should be stepping on a lifting platform at a meet very soon.