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Strength Benchmarks
Strength Benchmarks
Actual 3RM
Reference lift: Back Squat
Front Squat
Clean Deadlift
Snatch Deadlift
Powerlifting Deadlift
Ideal 3RM
355 N/A
301.75
355
319.5
426
Reference Lift:Bench
Close Grip BP
Push Press
Incline Bench
Military
Weighted Dips (BW included)
Supinated Chins (BW included)
chest supported BB row
Preacher Curl
Reverse Curl
230 N/A
125
195.5
207
195.5
138
241.5
207
161
92
80.5
Based on Squat
Actual 3RM
Reference lift: Back Squat
Front Squat
Clean Deadlift
Snatch Deadlift
Powerlifting Deadlift
Bench Pres
Close Grip BP
Push Press
Incline Bench
Military
Weighted Dips (BW included)
Supinated Chins (BW included)
chest supported BB row
Preacher Curl
Reverse Curl
Ideal 3RM
355 N/A
301.75
355
319.5
426
230
125
266.25
207
195.5
184
138
241.5
207
161
92
80.5