Primary Lifts Weight (Lbs) Weight (KG)

Low Bar Squat 1RM 500 227.5

Conventional Deadlift 1RM 625 282.5
Wide Grip Bench Press 1RM 325 147.5
Weighted Chin Up (BW + load) 340 155
Standing Overhead Press 200 90
5 Lift Total 1990
Body weight (lbs) Body weight (KG)
171 77.5
 BENCH VARIATION ESTIMATED 1RMs Weight (Lbs)
Slight Incline DB Bench 1RM 210
Butler Press 230
T Shirt Touch Slight Incline Bench 275
T Shirt Touch Decline Bench 325
*BW + Weighted Added to Dip Belt * Weighted Dips 360
3 Count Paused Bench 295
Close Grip Bench 310
3:3:0 Tempo Football Bar Bench 245
Feet Up Bench 295
Slight Incline Bench (2-3 inch head end elevation) 275
Larsen Press 295
Paused Football Bar Bench 275
Floor Press 300
Slight Decline Bench (2-3 inch foot end elevation) 340
*Weight Added to Upper Back* Decline Deficit Weighted Push-Ups 100
T Shirt Touch Flat Bench 285
3 Count Pause Larsen Press 275
SQUAT VARIATIONS ESTIMATED 1RMs Weight (Lbs)
Pause Low Bar Squat 460
High Bar Squat 465
Platz Squat 1RM 425
Beltless Low Bar Squat 450
Heel Elev. Zercher 375
3:3:0 Tempo Pause Squat 390
Rv. Hack Squat 1RM 550
Beltless High Bar Squat 420
Free Weight Belt Squat 1RM 450
SSB Squat 440
Beltless SSB Squat 395
Rogue Rhino Belt Squat 525
Matt Wenning/Bells of Steel Belt Squat 550
Legend / Westside Belt Squat 525
Weight (KG) DEADLIFT VARIATIONS ESTIMATED 1 RMs Weight (Lbs) Weight (KG)
95 Stiff Legged Deadlift 550 250
105 RDL 565 257.5
125 3 Sec Eccentric SLDL 495 157.5
147.5 Beltless Stiff Legged Deadlift 495 225
162.5 Beltless RDL 510 232.5
135 90 Deg Back Extension 345 157.5
140 Rubish Extension 330 150
110 Wide Stance Snatch Grip Deadlift 595 270
135 Below The Knee Rack Pull at Sticking Point 565 257.5
125 Low Deficit Deadlift (enhanced Leg Drive) 655 297.5
135 High Deficit Deadlift 565 257.5
125 Beltless Deadlift 565 257.5
135 Finger Tip Grip Strapped Deadlift 655 297.5
155 Low Handle Trap Bar Deadlift 645 292.5
45 1 Mississippi CT Pause Deadlift 595 270
130 Snatch Grip Deficit RDL 480 217.5
125 OVERHEAD PRESS VARIATIONS E1RMWeight (Lbs) Weight (KG)
Weight (KG) Paused Standing OHP 180 80
207.5 Football Bar OHP 190 85
210 Seated Back Supported OHP 220 100
192.5 Push Press 240 110
205 High Incline Bench 300 135
170 High Incline T Shirt Touch Pause Bench 265 120
177.5 Dead Pin OHP 190 87.5
250 3 Count Pause OHP 170 77.5
190 WEIGHTED CHIN UP ESTIMATED 1RMsWeigth (lbs) Weight (KG)
205 3 CT Dead Hang Chin Up 305 137.5
200 3 CT Dead Hang +3 CT Lockout Chin Up 290 132.5
180 Sternum Chin-Up 270 122.5
237.5 1 CT Pause Sternum Chin-Up 255 115
250
237.5