In part 1, I talked about strength goals as a function of your body weight, which is commonly referred to as your strength to weight ratio. The strength to weight ratio is the purest test of strength because it is unique to you and your body. Despite what we all want to believe size really does matter which means bigger muscles can (usually) lift more weight. It is the same reason there are weight classes in many sports such as Boxing, MMA, Wrestling, Olympic Lifting and Powerlifting because the bigger you are usually means the stronger you are and weight classes help level the playing field. Well the same is true for strength training, the strength to weight ratio also helps level the playing field. This means that one of your first goals in strength training should be to test your own strength to weight ratio. To help you see where you stack up amongst everyone else I have created three different levels shown in the table below.
But the goals don’t have to stop at just strength to weight ratio, when it comes to strength training the goals seem almost limitless. For example I have been training for the elusive 1000-lb club. As of June 15, 2015 I am 135-lbs away from reaching this goal! I will keep you posted on my progress.
What is the 1000-lb club? It is the combined total (1000-lbs or greater) of the 3 basic barbell lifts, the bench press, the back squat, and the deadlift. Many would argue that it is also the ultimate test of a man’s strength. Or as Chad Landers, CSCS, co-chair of USA Powerlifting in California says,
“The 1000-lb club is your ticket into the ‘Grown Man Strength’ club!”
In other words joining this elusive club gives you some serious street cred! In fact Hugh Jackman AKA Wolverine joined this club last month and it made national news.
How to you gain entry into the 1000-lb club? To gain entry means, you have to bench press, back squat and deadlift a combined total 1000-lbs or more, for example my personal goal is a 300-lb bench press, a 300-lb back squat, and a 400-lb deadlift. The last criteria is that all these lifts have to be done on the same day, within a 3-hr period.
Are you up for the challenge? I have created two levels for both men and women to aim for:
The challenge has been laid before you, please keep me informed on your progress here (helps us with our data collection) as I would love to recognizing you on this blog. Also if you are a member of our 2.0 Next Level Fitness in Seattle we will be recognizing you in person (details are still being worked out). Now let’s go lift some weights!