Bench Day!


Bench Press 2 x 8 @ 78-78-83-83-88-88-88-88%

For Reps:

3 Mins WallBalls 20/14 to 10’

3 Mins Pistols

3 Mins Pull ups


Bench Press 2 x 8 – work up to a heavy double

For Reps:

3 Mins WallBalls 20/14 to 10/9’

3 Mins Squats

3 Mins Body Rows


Strength Standard Charts are HERE, where do you fit in?

Weightlifting Performance Standards Tables
The standards presented in the following tables represent a performance that can be reasonably expected of an athlete at various levels of training advancement using standard full range-of-motion barbell exercises. In the tables above, the term”untrained” refers to the expected level of strength in a healthy individual who has not trained on the exercise before but can perform it correctly. This represents the minimumlevel of strength required to maintain a reasonable quality of life in a sedentary individual. “Novice” means a person training regularly for a period of 3-9 months. This strength level supports the demands of vigorous recreational activities. An “intermediate” is a person who has engaged in regular training for up to two years. The intermediate level indicates some degree of specialization in the exercises and a high level of performance at the recreational level. The term”advanced” refers to an individual with multi-year training experience with definite goals in the higher levels of competitive athletics. The term”elite” refers specifically to athletes competing in
strength sports. Less than 1%of the weight training population will attain this level.

Tables for the basic barbell exercises were developed from(1) definitions in “Practical Programming” by Kilgore, Rippetoe, and Pendlay, (2) the experience and judgment of the authors, (3) the exercise techniques described and illustrated in “Starting Strength” by Rippetoe and Kilgore, and (4) published performance standards for the sports of powerlifting and weightlifting.