GeneralPrinciples

Based on 10/20/Life By Brian Carroll. OffseasonSquatBenchDLWeek 1 RPE 6Squat 5x5 (1 top set) a. 2x6 b. 3x12 c. 2-3 setsBench 5x5 (1 top set) a. 2x6 b. 3x12 c. 2-3 setsDL 5x5 (1 top set) a. 2x6 b. 3x12 c. 2-3 setsWeek 2 RPE 6Squat 4x4 (1 top set) a. 3x6 b. 4x12 c.3 setsBench 4x4 (1 top set) a. 3x6 b. 4x12 c. 3 setsDL 4x4 (1 top set) a. 3x6 b. 4x12 c. 3 setsWeek 3 DESqua 5x1 @ 50% a. 2x6 b. 3x15 c. 2 setsBench 5x1 @50% a. 2x6 b. 3x15 c. 2 setsDL 5x1 @ 50% a. 2x6 b. 3x15 c. 2 setsWeek 4 RPE 7Squat 3x3 (1 top set) a. 4x6 b. 3x10 c. 3 setsBench 3x3 (1 top set) a. 4x6 b. 3x10 c. 3 setsDL 3x3 (1 top set) a. 4x6 b. 3x10 c. 3 setsWeek 5 RPE 7Squat 5x5 (1 top set Beat W1) a. 4x4 b. 4x10 c. 4 setsBench 5x5 (1 top set Beat W1) a. 4x4 b. 4x10 c. 4 setsDL 5x5 (1 top set Beat W1) a. 4x4 b. 4x10 c. 4 setsWeek 6 DESqua 5x1 @ 50% a. 2x6 b. 3x15 c. 2 setsBench 5x1 @50% a. 2x6 b. 3x15 c. 2 setsDL 5x1 @ 50% a. 2x6 b. 3x15 c. 2 setsWeek 7 RPE 7Squat 4x4 (1 top set Beat W2) a. 4x4 b. 3x10 c. 3 setsBench 4x4 (1 top set Beat W2) a. 4x4 b. 3x10 c. 3 setsDL 4x4 (1 top set Beat W2) a. 4x4 b. 3x10 c. 3 setsWeek 8 RPE 7Squat 3x3 (1 top set Beat W4) a. 4x4 b. 3x10 c. 3 setsBench 3x3 (1 top set Beat W4) a. 4x4 b. 3x10 c. 3 setsDL 3x3 (1 top set Beat W4) a. 4x4 b. 3x10 c. 3 setsWeek 9 DESqua 5x1 @ 50% a. 2x6 b. 3x15 c. 2 setsBench 5x1 @50% a. 2x6 b. 3x15 c. 2 setsDL 5x1 @ 50% a. 2x6 b. 3x15 c. 2 setsWeek 10 Test RPE 9Squat PR a. 2x2 b. 1x10 c. 1 setsBench PR a. 2x2 b. 1x10 c. 1 setsDL PR a. 2x2 b. 1x10 c. 1 sets

Contest PrepSquatBenchDLWeek 1 70%Squat @ 70% 3x3 a. RPE 7 2x3 b. 3x12 c. 2-3 setsBench @ 70%3x3 a. RPE 7 2x3 b. 3x12 c. 2-3 setsDL @ 70%3x3 a. RPE 7 2x3 b. 3x12 c. 2-3 setsWeek 2 75%Squat @ 75% 3x3 RB 80%1x3 a. RPE 7 3x3 b. 4x12 c. 3 setsBench @ 75% 3x3 RB 80%1x3 a. RPE 7 3x3 b. 4x12 c. 3 setsDL @ 75% 3x3 RB 80%1x3 a. RPE 7 3x3 b. 4x12 c. 3 setsWeek 3 DESqua 5x1 @ 50% a. 2x6 b. 3x15 c. 2 setsBench 5x1 @50% a. 2x6 b. 3x15 c. 2 setsDL 5x1 @ 50% a. 2x6 b. 3x15 c. 2 setsWeek 4 80%Squat @ 80% 2x2 RB 85%1x2 a. RPE 8 3x3 b. 3x10 c. 3 setsBench @ 80% 2x2 RB 85%1x2 a. RPE 8 3x3 b. 3x10 c. 3 setsDL @ 80% 2x2 RB 85%1x2 a. RPE 8 3x3 b. 3x10 c. 3 setsWeek 5 OpenersSquats Last Warm-up: 2x2 RB Opener 1x2 a.RPE 9 3x3 b. 4x10 c. 4 sets Bench Last Warm-up: 2x2 RB monster mini Opener 1x2 a.RPE 9 3x3 b. 4x10 c. 4 setsBench Last Warm-up: 2x2 RB Opener 1x2 a.RPE 9 3x3 b. 4x10 c. 4 setsWeek 6 DESqua 5x1 @ 50% a. 2x6 b. 3x15 c. 2 setsBench 5x1 @50% a. 2x6 b. 3x15 c. 2 setsDL 5x1 @ 50% a. 2x6 b. 3x15 c. 2 setsWeek 7 Testing PRSquat Opener 1x1, 2nd 1x1, New PR a.RPE 7 2x2 b.3x10 c.3 setsBench Opener 1x1, 2nd 1x1, New PR a.RPE 7 2x2 b.3x10 c.3 setsDL Opener 1x1, 2nd 1x1, New PR a.RPE 7 2x2 b.3x10 c.3 setsWeek 8 OverloadSquat Opener 2x1, 2nd 2x1, RB 3rd 1x1 a.N/A b. 3x10 c. 3 setsBench Opener 2x1, 2nd 2x1, RB 3rd 1x1 a.N/A b. 3x10 c. 3 setsDL Opener 2x1, 2nd 2x1, RB 3rd 1x1 a.N/A b. 3x10 c. 3 setsWeek 9 DESqua 5x1 @ 50% a. 2x6 b. 3x15 c. 2 setsBench 5x1 @50% a. 2x6 b. 3x15 c. 2 setsDL 5x1 @ 50% a. 2x6 b. 3x15 c. 2 setsWeek 10Squat/DL Last warm-up x1 a.N/A b.1x10 c.1 setBench Last warm-up x1 a.N/A b.1x10 c.1 setOff

GENERAL TEMPLATE****there's no such thing as a template. They are all crap including this one. Manipulate for you!

OffSeasonAdd In Current 1RM Current 1RMGoal Weight is just an estimate go by RPESquatWeightKeep the same A through out the 10 weeks. SquatSets and Reps on the Assitance/Accessory work is only a general guideline. BenchDeadliftMeso 1*As you fill each Day the next week's goals are calculatedGoals Weight retrieved by Max E-1RMWeek 1 Main Lift (5x5 one top set @ RPE 6)1-86-10Assistance/Accessory Week 2 Main Lift (4x4 one top set @ RPE 6)1-86-10Assistance/Accessory Week 3 Main LiftsAssistance/Accessory Exercise Goal WeightWeightGoal RepsReps DoneRPEE-1RMExerciseSet/RepsWeightExercise Goal WeightWeightGoal RepsReps DoneRPEE-1RMExerciseSet/RepsWeightExercise Goal WeightWeightSetsRepsExerciseSet/RepsWeightDay 1Squat5A2x6Day 1Squat4A3x6Day 1Squat0.0051A2x65B3x124B4x1250% 1RMB3x155B3x124B4x12C2 sets5C2-3 sets0.0040.00C3 sets050.00C2-3 setsC2-3 setsDay 2Bench5A2x6Day 2Bench4A3x6Day 2Bench0.0051A2x65B3x124B4x1250% 1RMB3x155B3x124B4x12C2 sets5C2-3 sets0.0040.00C3 sets050.00C2-3 setsC2-3 setsDay 3DL5A2x6Day 3DL4A3x6Day 3DL0.0051A2x65B3x124B4x1250% 1RMB3x155B3x124B4x12C2 sets5C2-3 sets0.0040.00C3 sets050.00C2-3 setsC2-3 setsDay 4F'n B5A2x6Day 4F'n B4A3x6Day 4Off5B3x124B4x125B3x124B4x125C2-3 sets79%4C3 sets76%5C2-3 setsC2-3 sets

Meso 2Week 4 Main Lift (3x3 one top set @ RPE 7)1-86-10Assistance/Accessory Week 5 Main Lift 5x5 one top set @ RPE 7 beat week11-86-10Assistance/Accessory Week 6 Main LiftsAssistance/Accessory Exercise Goal WeightWeightGoal RepsReps DoneRPEE-1RMExerciseSet/RepsWeightExercise Goal WeightWeightGoal RepsReps DoneRPEE-1RMExerciseSet/RepsWeightExercise Goal WeightWeightSetsRepsExerciseSet/RepsWeightDay 1Squat3A4x6Day 1Squat5A3x6Day 1Squat0.0051A2x43B3x105B4x1250% 1RMB3x150.0030.00B3x105B4x12C2 setsC3 sets5C3 setsC2-3 sets0.0050.00C2-3 setsDay 2Bench3A4x6Day 2Bench5A3x6Day 2Bench0.0051A2x43B3x105B4x1250% 1RMB3x150.0030.00B3x105B4x12C2 setsC3 sets5C3 setsC2-3 sets0.0050.00C2-3 setsDay 3DL3A4x6Day 3DL5A3x6Day 3DL0.0051A2x43B3x105B4x1250% 1RMB3x150.0030.00B3x105B4x12C2 setsC3 sets5C3 setsC2-3 sets0.0050.00C2-3 setsDay 4F'n B3A4x6Day 4F'n B5A3x6Day 4Off3B3x105B4x1284%3B3x105B4x12C3 sets5C3 setsC2-3 sets79%5C2-3 sets

Meso 3Week 7 Main Lift(4x4 one top set@RPE 7 beat week 2)1-86-10Assistance/Accessory Week 8 Main Lift(3x3 one top set@RPE 7 beat week 4)1-86-10Assistance/Accessory Week 9 Main LiftsAssistance/Accessory Exercise Goal WeightWeightGoal RepsReps DoneRPEE-1RMExerciseSet/RepsWeightExercise Goal WeightWeightGoal RepsReps DoneRPEE-1RMExerciseSet/RepsWeightExercise Goal WeightWeightSetsRepsExerciseSet/RepsWeightDay 1Squat4A4x4Day 1Squat3A4x4Day 1Squat0.0051A2x24B3x103B3x1050% 1RMB2x104B3x100.0030.00B3x10C2 sets0.0040.00C3 setsC3 setsC2-3 setsC2-3 setsDay 2Bench4A4x4Day 2Bench3A4x4Day 2Bench0.0051A2x24B3x103B3x1050% 1RMB2x104B3x100.0030.00B3x10C2 sets0.0040.00C3 setsC3 setsC2-3 setsC2-3 setsDay 3DL4A4x4Day 3DL3A4x4Day 3DL0.0051A2x24B3x103B3x1050% 1RMB2x104B3x100.0030.00B3x10C2 sets0.0040.00C3 setsC3 setsC2-3 setsC2-3 setsDay 4F'n B4A4x4Day 4F'n B3A4x4Day 4Off4B3x103B3x104B3x1084%3B3x1081%4C3 setsC3 setsC2-3 setsC2-3 sets

TestingE-1RMWeek 1Week 2Week 4Week 5Week 7Week 8MaxAverageMinWeek 10 Main Lift Test a new PR @ RPE 91-86-10Assistance/Accessory Squat0.000.000.000.000.000.000.000.000.00Exercise Goal WeightWeightGoal RepsReps DoneRPEE-1RMExerciseSet/RepsWeightBench0.000.000.000.000.000.000.000.000.00Day 1Squat01A2x2DL0.000.000.000.000.000.000.000.000.0001B1x10010.00C1 set

Day 2Bench01A2x201B1x10010.00C1 set

Day 3DL01A2x201B1x10010.00C1 set

Day 4Off

CustomRPEMike T. Updated StandardSquatRepsStandardRepsRPE123456789101112RPE12345678910111210100%94%88%83%81%79%77%73%72%71%70%69%10100%96%92%89%86%84%81%79%76%74%72%70%9.597%91%86%82%80%78%75%73%72%71%70%-9.598%94%91%88%85%83%80%78%75%73%71%-994%88%83%81%79%77%73%72%71%70%69%-996%92%89%86%84%81%79%76%74%72%70%-8.591%86%82%80%78%75%73%72%71%70%--8.594%91%88%85%83%80%78%75%73%71%--888%83%81%79%77%73%72%71%70%69%--892%89%86%84%81%79%76%74%72%70%--786%81%79%77%73%72%71%70%69%---789%86%84%81%79%76%74%72%70%---683%79%77%73%72%71%70%69%----686%84%81%79%76%74%72%70%----Bench PressRepsAverageRepsRPE123456789101112RPE12345678910111210100%96%92%87%85%83%81%78%77%76%75%74%10100%96%92%86%84%82%80%75%74%73%72%71%9.598%94%90%86%84%82%80%78%77%76%75%-9.598%94%89%85%83%81%78%75%74%73%72%-996%92%87%85%83%81%78%77%76%75%74%-996%92%86%84%82%80%75%74%73%72%71%-8.594%90%86%84%82%80%78%77%76%75%--8.594%89%85%83%81%78%75%74%73%72%--892%87%85%83%81%78%77%76%75%74%--892%86%84%82%80%75%74%73%72%71%--790%85%83%81%78%77%76%75%74%---789%84%82%80%75%74%73%72%71%---687%83%81%78%77%76%75%74%----686%82%80%75%74%73%72%71%----DeadliftRepsRPE12345678910111210100%96%92%89%86%83%80%76%74%72%70%68%9.598%94%91%88%85%82%78%75%73%71%69%-996%92%89%86%83%80%76%74%72%70%68%-8.594%91%88%85%82%78%75%73%71%69%--892%89%86%83%80%76%74%72%70%68%--791%86%83%80%76%74%72%70%68%---689%83%80%76%74%72%70%68%----LiftRM% of 1RM14848Squat40533529583%73%Bench Press31527524587%78%Deadlift45540534589%76%Average---86%75%Thanks to Bryce Lewis

Contest PrepThis will populate from the OffSeason Week 10 PR Attempts

WeightGoal Weight is just an estimate go by RPEReverse Bands Squat0.00Keep the same A through out the 10 weeks. < 400lbs use Monster Mini'sBench0.00Sets and Reps on the Assitance/Accessory work is only a general guideline. < 700lbs use Light BandsDeadlift0.00>700lbs use Average BandsMeso 1*Goal weights will all be calculated by the Week 10 PR Attempts Modify above if you want to start with different numbersGoals Weight retrieved by Max E-1RMWeek 1 Main Lift (3x3@70%)Assistance/Accessory @ RPE 7Week 2 Main Lift (3x3@75%)Assistance/Accessory @ RPE 7Week 3 Main LiftsAssistance/Accessory @ RPE 5Exercise Goal WeightWeightGoal RepsReps DoneExerciseSet/RepsWeightExercise Goal WeightWeightGoal RepsReps DoneExerciseSet/RepsWeightExercise Goal WeightWeightSetsRepsExerciseSet/RepsWeightDay 1Squat0.003A2x3Day 1Squat0.003A3x3Day 1Squat0.0051A2x23B3x123B4x1250% 1RMB3x153B3x123B4x12C2 setsC2-3 setsC3 setsC2-3 setsC2-3 setsDay 2Bench0.003A2x3Day 2Bench0.003A3x3Day 2Bench0.0051A2x23B3x123B4x1250% 1RMB3x153B3x123B4x12C2 setsC2-3 setsC3 setsC2-3 setsC2-3 setsDay 3DL0.003A2x3Day 3DL0.003A3x3Day 3DL0.0051A2x23B3x123B4x1250% 1RMB3x153B3x123B4x12C2 setsC2-3 setsC3 setsC2-3 setsC2-3 setsDay 4F'n B3A2x3Day 4F'n B3A3x3Day 4Off3B3x123B4x123B3x123B4x12C2-3 setsC3 setsC2-3 setsC2-3 sets

Meso 2Week 4 Main Lift (2x2@80% 1x2@85% w/ rev. band)Assistance/Accessory @ RPE 8Week 5 Main Lift (2x2@85% 1x2@90% w/ rev. band)Assistance/Accessory @ RPE 9Week 6 Main LiftsAssistance/Accessory @ RPE 5Exercise Goal WeightWeightGoal RepsReps DoneExerciseSet/RepsWeightExercise Goal WeightWeightGoal RepsReps DoneExerciseSet/RepsWeightExercise Goal WeightWeightSetsRepsExerciseSet/RepsWeightDay 1Squat0.002A3x3Day 1Squat0.002A3x3Day 1Squat0.0051A2x22B3x102B4x1050% 1RMB3x150.002B3x100.002B4x10C2 setsC3 setsC4 setsC2-3 setsC2-3 setsDay 2Bench0.002A3x3Day 2Bench0.002A3x3Day 2Bench0.0051A2x22B3x102B4x1050% 1RMB3x150.002B3x100.002B4x10C2 setsC3 setsC4 setsC2-3 setsC2-3 setsDay 3DL0.002A3x3Day 3DL0.002A3x3Day 3DL0.0051A2x22B3x102B4x1050% 1RMB3x150.002B3x100.002B4x10C2 setsC3 setsC4 setsC2-3 setsC2-3 setsDay 4F'n B2A3x3Day 4F'n B2A3x3Day 4Off2B3x102B4x102B3x102B4x10C3 setsC4 setsC2-3 setsC2-3 sets

Meso 3Week 7 Main Lift(1x1@Opener,1x1@2nd,1x1@PR)Assistance/Accessory @ RPE 7Week 8 Main Lift(1x2@Opener,1x2@2nd,1x1@PR RB)Assistance/Accessory @ RPE 6Week 9 Main LiftsAssistance/Accessory Exercise Goal WeightWeightGoal RepsReps DoneExerciseSet/RepsWeightExercise Goal WeightWeightGoal RepsReps DoneExerciseSet/RepsWeightExercise Goal WeightWeightSetsRepsExerciseSet/RepsWeightDay 1Squat0.001A2x2Day 1Squat0.002AnoneDay 1Squat0.0051Anone0.001B3x100.002B3x1050% 1RMB2x100.001C3 sets0.001C3 setsC2 sets

Day 2Bench0.001A2x2Day 2Bench0.002AnoneDay 2Bench0.0051Anone0.001B3x100.002B3x1050% 1RMB2x100.001C3 sets0.001C3 setsC2 sets

Day 3DL0.001A2x2Day 3DL0.002AnoneDay 3DL0.0051Anone0.001B3x100.002B3x1050% 1RMB2x100.001C3 sets0.001C3 setsC2 sets

Day 4OffDay 4OffDay 4Off

Last Week Before Meet*Will Get Goal weight by Week 7Week 10 Main Lift Last Warm-upx1Assistance/Accessory @ RPE 4Exercise Goal WeightWeightGoal RepsReps DoneExerciseSet/RepsWeightDay 1Squat0%1Anone80%B1x10C1 set

Day 2Bench0%1Anone80%B1x10C1 set

Day 3DL0%1Anone80%B1x10C1 set

Day 4Off

Lift_SelectionBrian Carroll's 10/20/life SQUATBENCH PRESSASSISTANCE A: Pick One (2-4 sets for 2-6 reps)ASSISTANCE A: Pick One (2-4 sets of 2-6 reps)Pause SquatsFloor PressBox SquatsBoard PressSuper-Wide Box SquatsClose-Grip PressClose-Stance SquatsReverse Band Board PressFront SquatsStanding Barbell or Dumbbell Overhead PressSumo Deadlift (touch-and-go for reps)Incline Barbell PressASSISTANCE B: Pick Two (2-4 sets for 6-15 reps)Touch-and-Go Bench PressGlute-Ham RaiseLong Pause Presses (2 seconds or more)Arched-Back Good MorningsASSISTANCE B: Pick Two (2-4 sets of 6-15)Leg Press (with partial range of motion to keep pressure on quads...do these in a piston-fast butTraditional Dips (weighted or unweighted)controlled manner)Bench DipsGoblet SquatsIncline Dumbbell PressSingle-Leg Good MorningsFlat Dumbbell PressPistol SquatsJM PressPiston SquatsSkullcrushers (dumbbell or barbell)ASSISTANCE C: Pick 1-2 depending on needs (2-4 sets each)ASSISTANCE C: Pick Two (2-4 sets of 12-15)* Core work parameters are same as warm-up parameters in Chapter 4.* Core work parameters are same as warm-up parameters in Chapter 4.Leg Extensions (can be done with bands): 100 rep set to finish** You can do any of these moves to near-failure as conditioning finishers for your chest andSeated Leg Curls (can be done with bands): 100 rep set to finishtriceps.Rolling Planks*** For single-arm movements, the rep scheme is per side.Kettlebell Bottoms-Up CarryBanded Flyes (flush out your chest and finish it off): 100 repsMcGill Curl-Up/McGill with neuromuscular pulseBird DogsStir the PotMcGill CrunchBird Dog as a cool-downBand Pushdowns: 100 reps as a finisherSled Drags (100 yards for 1-3 trips at a fast walking pace)Hammer Curls (to keep your biceps tendons fresh and healthy)Prowler SprintsReverse Barbell Curls (same rationale as hammer curl)Reverse Sled Drags (100 yards for 1-3 trips at a fast walking pace)Push-ups for repsSTIR THE POT: This is another great exercise from Dr. McGill.Piston Pushdowns Brace your elbows on a Swiss ball, keeping your spine in a One-Arm Dumbbell Bench Press (hanging off bench with tight core)neutral position. Make small circles clockwise and counterclockwisewhile keeping your torso completely stiff.DEADLIFTASSISTANCE A: Pick One (2-4 sets of 2-6 reps)Block Pulls (weight on block, 4 and 6-inch blocks)Rack Pulls (both mid-shin and above the knee)Deficit Pulls (standing on 2-inch block or less)Opposite Stance PullsDeadlift for repsArched-Back Good MorningsNon-Rounded Back Stiff-Leg Deadlift (sumo and conventional)ASSISTANCE B: Pick Two (2-4 sets of 6-15 reps)Barbell RowsKroc Rows (one-arm dumbbell row)Barbell or Dumbbell ShrugsChest-Supported RowsWide-Stance Box SquatsClose-Stance SquatsPause SquatsGlute-Ham RaiseLeg Press (piston-style with partial range of motion)ASSISTANCE C: Pick Two (2-4 sets of 6-15)* Core work parameters are same as warm-up parameters in Chapter 4.** Conditioning will be for distance in increments of 100-300 yards.Leg Extensions (can be done with bands): 100 rep set to finishSeated Leg Curls (can be done with bands): 100 rep set to finishRolling PlanksKettlebell Bottoms-Up CarryMcGill Curl-Up/McGill with neuromuscular pulseStir the PotBird Dog as cool-downSled Drags (100 yards for 1-3 trips at a fast walking pace)Prowler SprintsReverse Sled Drags (100 yards for 1-3 trips at a fast walking pace)ME or Supplemental LiftsBORIS'S SPP LIST Bench variantsSquat VariantsWell call me a Borisnerd but i went through the online translation yesterdayOff The ChestGetting out of the hole and tried to get a hold of what the big man reckons SPP is all about.BenchSquat Here's the list:Close GripPause SquatsSQUATDEADLIFTIllegal WideLow BoxSUPPLEMENTALSUPPLEMENTALFlat BackHigh Bar close stancePause SqDefecit DLDead PressFront SquatsBox SqPulls to KneesPause BenchSSBFr Box SqPause Pulls to KneesBow Bar or Cambered BarCambered BarDE SqPulls to Knees + finishSlow SqPulls to Knees + Mid Thigh (2 Stops)1-2" Off the chestTransition Out of the holeFront SqPulls from Boxes + Slow Eccentric1 Board (Chaos Period)Wide Front SqPulls from Boxes (BTK)2 BoardParallel BoxDL LockoutsIso HoldsGM SquatsDEVELOPMENTALPulls from High Boxes (ATK)Floor PressSquat MorningsZercher LungeSnatch Grip Pulls from BoxesReverse Mini and Monster miniSuspended GMsFront LungeSwiss BarSSB Squats or GMsHack LungeDEVELOPMENTALCambered Bar Squats or GMsDuck Foot SqSnatch Grip PullsMid Point transitionReverse Mini to Light bandsNegative SqPulls with Chains2 BoardBottom up squatBelt SqHigh Pulls3 BoardSq LockoutsShrugsIso HoldsLock out overloadCrouch Sq ?Belt SqsFloor PressHigh BoxSq with ChainsSeated Pulls ?Reverse Monster and light bandsRev average and strong bandsSmith Machine SqGMsChainsHeavy ChainsLeg PressStiff Leg GMsSwiss BarHigh pin/suspended bottom up squatLeg ExtensionSeated GMsvs bandsHam CurlsHyperextensions/Weighted HypersDL Variants (Sumo but train both)Sq JumpsRoman Chair SitupLock outOff the floorDepth JumpsDecline Situp3 BoardDeficit Deads conv. and sumoBox JumpsLeg RaisesIso HoldsWide Stance High Box w/SSBCalf RaisesReverse Avg BandWide Stance Bottoms Up SquatSnatch Grip High PullsReverse Strong BandUltra Wide Stance SumoSnatch Grip High Pulls from Boxesvs. BandsWide Stance Zercher Box squatsSeated High Pulls ?heavy chainsHyperextensions/Weighted in various waysAt the KneesSeated GMDeadliftHalting DLs conv. and sumoBENCHLow Pin Pulls conv and SumoSUPPLEMENTAL2-4" Box pulls conv and SumoWide Grip High-touch BenchReverse Mini to light BandsMedium Grip Benchvs bandsClose Grip BenchchainsBench over Foam (arch)Flat Back BenchLock OutSlow BenchHalting DLs conv and sumo3-5 sec Pause Benchvs bandsRvs Grip Benchheavy chainsDE Benchdeficit DL conv and sumoNegativesRDL/SLDL/DIMELLockoutsReverse Avg to Strong BandsBench with ChainsWide Stance Suspended GMsKnee Height Pin or Block PullsDEVELOPMENTALIncline Bench (high touch)Jim's Ass. listDecline Bench (low touch)SQ/DLBenchIncline OHPGM (various bars)DB Pressing (various Angles)OHPFront SquatsDipsBehind-the-neck PressSSB SquatsStanding PressesPush PressLeg PressBoard PressesSeated OHPGHRIncline Bench (various Angles)Seated Behind-the-neck PressLeg CurlsSwiss Bar Press (bench and OHP)Alternate DB OHP StandingBack RaisesLog PressesAlternate DB OHP SeatedRev. HypersLat Work (whatever do it)DB BenchBOR (strict from floor)Upper Back (ditto)NosebreakersKroc RowsCurlsPec DeckAb work (do something)FlyesIncline FlyesWeighted DipsWeighted PushupsWide Grip Weighted PushupsBench DipsPushdownsCurls

Stolen fromBMF Sports

Precent_Rep_Chart_Prilepin_RPE

Precentages of Weight13514014515015516016517017518018519019520020521021522050%67.57072.57577.58082.58587.59092.59597.5100102.5105107.511055%74.257779.7582.585.258890.7593.596.2599101.75104.5107.25110112.75115.5118.2512160%8184879093969910210510811111411712012312612913265%87.759194.2597.5100.75104107.25110.5113.75117120.25123.5126.75130133.25136.5139.7514370%94.598101.5105108.5112115.5119122.5126129.5133136.5140143.5147150.515475%101.25105108.75112.5116.25120123.75127.5131.25135138.75142.5146.25150153.75157.5161.2516580%10811211612012412813213614014414815215616016416817217685%114.75119123.25127.5131.75136140.25144.5148.75153157.25161.5165.75170174.25178.5182.7518790%121.5126130.5135139.5144148.5153157.5162166.5171175.5180184.5189193.519895%128.25133137.75142.5147.25152156.75161.5166.25171175.75180.5185.25190194.75199.5204.25209100%135140145150155160165170175180185190195200205210215220105%141.75147152.25157.5162.75168173.25178.5183.75189194.25199.5204.75210215.25220.5225.7523122523023524024525025526026527027528028529029530030531050%112.5115117.5120122.5125127.5130132.5135137.5140142.5145147.5150152.515555%123.75126.5129.25132134.75137.5140.25143145.75148.5151.25154156.75159.5162.25165167.75170.560%13513814114414715015315615916216516817117417718018318665%146.25149.5152.75156159.25162.5165.75169172.25175.5178.75182185.25188.5191.75195198.25201.570%157.5161164.5168171.5175178.5182185.5189192.5196199.5203206.5210213.521775%168.75172.5176.25180183.75187.5191.25195198.75202.5206.25210213.75217.5221.25225228.75232.580%18018418819219620020420821221622022422823223624024424885%191.25195.5199.75204208.25212.5216.75221225.25229.5233.75238242.25246.5250.75255259.25263.590%202.5207211.5216220.5225229.5234238.5243247.5252256.5261265.5270274.527995%213.75218.5223.25228232.75237.5242.25247251.75256.5261.25266270.75275.5280.25285289.75294.5100%225230235240245250255260265270275280285290295300305310105%236.25241.5246.75252257.25262.5267.75273278.25283.5288.75294299.25304.5309.75315320.25325.531532032533033534034535035536036537037538038539039540050%157.5160162.5165167.5170172.5175177.5180182.5185187.5190192.5195197.520055%173.25176178.75181.5184.25187189.75192.5195.25198200.75203.5206.25209211.75214.5217.2522060%18919219519820120420721021321621922222522823123423724065%204.75208211.25214.5217.75221224.25227.5230.75234237.25240.5243.75247250.25253.5256.7526070%220.5224227.5231234.5238241.5245248.5252255.5259262.5266269.5273276.528075%236.25240243.75247.5251.25255258.75262.5266.25270273.75277.5281.25285288.75292.5296.2530080%25225626026426827227628028428829229630030430831231632085%267.75272276.25280.5284.75289293.25297.5301.75306310.25314.5318.75323327.25331.5335.7534090%283.5288292.5297301.5306310.5315319.5324328.5333337.5342346.5351355.536095%299.25304308.75313.5318.25323327.75332.5337.25342346.75351.5356.25361365.75370.5375.25380100%315320325330335340345350355360365370375380385390395400105%330.75336341.25346.5351.75357362.25367.5372.75378383.25388.5393.75399404.25409.5414.75420

40541041542042543043544044545045546046547047548048549050%202.5205207.5210212.5215217.5220222.5225227.5230232.5235237.5240242.524555%222.75225.5228.25231233.75236.5239.25242244.75247.5250.25253255.75258.5261.25264266.75269.560%24324624925225525826126426727027327627928228528829129465%263.25266.5269.75273276.25279.5282.75286289.25292.5295.75299302.25305.5308.75312315.25318.570%283.5287290.5294297.5301304.5308311.5315318.5322325.5329332.5336339.534375%303.75307.5311.25315318.75322.5326.25330333.75337.5341.25345348.75352.5356.25360363.75367.580%32432833233634034434835235636036436837237638038438839285%344.25348.5352.75357361.25365.5369.75374378.25382.5386.75391395.25399.5403.75408412.25416.590%364.5369373.5378382.5387391.5396400.5405409.5414418.5423427.5432436.544195%384.75389.5394.25399403.75408.5413.25418422.75427.5432.25437441.75446.5451.25456460.75465.5100%405410415420425430435440445450455460465470475480485490105%425.25430.5435.75441446.25451.5456.75462467.25472.5477.75483488.25493.5498.75504509.25514.549550050551051552052553053554054555055556056557057558050%247.5250252.5255257.5260262.5265267.5270272.5275277.5280282.5285287.529055%272.25275277.75280.5283.25286288.75291.5294.25297299.75302.5305.25308310.75313.5316.2531960%29730030330630931231531832132432733033333633934234534865%321.75325328.25331.5334.75338341.25344.5347.75351354.25357.5360.75364367.25370.5373.7537770%346.5350353.5357360.5364367.5371374.5378381.5385388.5392395.5399402.540675%371.25375378.75382.5386.25390393.75397.5401.25405408.75412.5416.25420423.75427.5431.2543580%39640040440841241642042442843243644044444845245646046485%420.75425429.25433.5437.75442446.25450.5454.75459463.25467.5471.75476480.25484.5488.7549390%445.5450454.5459463.5468472.5477481.5486490.5495499.5504508.5513517.552295%470.25475479.75484.5489.25494498.75503.5508.25513517.75522.5527.25532536.75541.5546.25551100%495500505510515520525530535540545550555560565570575580105%519.75525530.25535.5540.75546551.25556.5561.75567572.25577.5582.75588593.25598.5603.7560958559059560060561061562062563063564064565065566066567050%292.5295297.5300302.5305307.5310312.5315317.5320322.5325327.5330332.533555%321.75324.5327.25330332.75335.5338.25341343.75346.5349.25352354.75357.5360.25363365.75368.560%35135435736036336636937237537838138438739039339639940265%380.25383.5386.75390393.25396.5399.75403406.25409.5412.75416419.25422.5425.75429432.25435.570%409.5413416.5420423.5427430.5434437.5441444.5448451.5455458.5462465.546975%438.75442.5446.25450453.75457.5461.25465468.75472.5476.25480483.75487.5491.25495498.75502.580%46847247648048448849249650050450851251652052452853253685%497.25501.5505.75510514.25518.5522.75527531.25535.5539.75544548.25552.5556.75561565.25569.590%526.5531535.5540544.5549553.5558562.5567571.5576580.5585589.5594598.560395%555.75560.5565.25570574.75579.5584.25589593.75598.5603.25608612.75617.5622.25627631.75636.5100%585590595600605610615620625630635640645650655660665670105%614.25619.5624.75630635.25640.5645.75651656.25661.5666.75672677.25682.5687.75693698.25703.5

67568068569069570070571071572072573073574074575075576050%337.5340342.5345347.5350352.5355357.5360362.5365367.5370372.5375377.538055%371.25374376.75379.5382.25385387.75390.5393.25396398.75401.5404.25407409.75412.5415.2541860%40540841141441742042342642943243543844144444745045345665%438.75442445.25448.5451.75455458.25461.5464.75468471.25474.5477.75481484.25487.5490.7549470%472.5476479.5483486.5490493.5497500.5504507.5511514.5518521.5525528.553275%506.25510513.75517.5521.25525528.75532.5536.25540543.75547.5551.25555558.75562.5566.2557080%54054454855255656056456857257658058458859259660060460885%573.75578582.25586.5590.75595599.25603.5607.75612616.25620.5624.75629633.25637.5641.7564690%607.5612616.5621625.5630634.5639643.5648652.5657661.5666670.5675679.568495%641.25646650.75655.5660.25665669.75674.5679.25684688.75693.5698.25703707.75712.5717.25722100%675680685690695700705710715720725730735740745750755760105%708.75714719.25724.5729.75735740.25745.5750.75756761.25766.5771.75777782.25787.5792.7579876577077578078579079580080581081582082583083584084585050%382.5385387.5390392.5395397.5400402.5405407.5410412.5415417.5420422.542555%420.75423.5426.25429431.75434.5437.25440442.75445.5448.25451453.75456.5459.25462464.75467.560%45946246546847147447748048348648949249549850150450751065%497.25500.5503.75507510.25513.5516.75520523.25526.5529.75533536.25539.5542.75546549.25552.570%535.5539542.5546549.5553556.5560563.5567570.5574577.5581584.5588591.559575%573.75577.5581.25585588.75592.5596.25600603.75607.5611.25615618.75622.5626.25630633.75637.580%61261662062462863263664064464865265666066466867267668085%650.25654.5658.75663667.25671.5675.75680684.25688.5692.75697701.25705.5709.75714718.25722.590%688.5693697.5702706.5711715.5720724.5729733.5738742.5747751.5756760.576595%726.75731.5736.25741745.75750.5755.25760764.75769.5774.25779783.75788.5793.25798802.75807.5100%765770775780785790795800805810815820825830835840845850105%803.25808.5813.75819824.25829.5834.75840845.25850.5855.75861866.25871.5876.75882887.25892.585586086587087588088589089590090591091592092593093594050%427.5430432.5435437.5440442.5445447.5450452.5455457.5460462.5465467.547055%470.25473475.75478.5481.25484486.75489.5492.25495497.75500.5503.25506508.75511.5514.2551760%51351651952252552853153453754054354654955255555856156465%555.75559562.25565.5568.75572575.25578.5581.75585588.25591.5594.75598601.25604.5607.7561170%598.5602605.5609612.5616619.5623626.5630633.5637640.5644647.5651654.565875%641.25645648.75652.5656.25660663.75667.5671.25675678.75682.5686.25690693.75697.5701.2570580%68468869269670070470871271672072472873273674074474875285%726.75731735.25739.5743.75748752.25756.5760.75765769.25773.5777.75782786.25790.5794.7579990%769.5774778.5783787.5792796.5801805.5810814.5819823.5828832.5837841.584695%812.25817821.75826.5831.25836840.75845.5850.25855859.75864.5869.25874878.75883.5888.25893100%855860865870875880885890895900905910915920925930935940105%897.75903908.25913.5918.75924929.25934.5939.75945950.25955.5960.75966971.25976.5981.75987

945950955960965970975980985990995100010051010101510201025103050%472.5475477.5480482.5485487.5490492.5495497.5500502.5505507.5510512.551555%519.75522.5525.25528530.75533.5536.25539541.75544.5547.25550552.75555.5558.25561563.75566.560%56757057357657958258558859159459760060360660961261561865%614.25617.5620.75624627.25630.5633.75637640.25643.5646.75650653.25656.5659.75663666.25669.570%661.5665668.5672675.5679682.5686689.5693696.5700703.5707710.5714717.572175%708.75712.5716.25720723.75727.5731.25735738.75742.5746.25750753.75757.5761.25765768.75772.580%75676076476877277678078478879279680080480881281682082485%803.25807.5811.75816820.25824.5828.75833837.25841.5845.75850854.25858.5862.75867871.25875.590%850.5855859.5864868.5873877.5882886.5891895.5900904.5909913.5918922.592795%897.75902.5907.25912916.75921.5926.25931935.75940.5945.25950954.75959.5964.25969973.75978.5100%9459509559609659709759809859909951000100510101015102010251030105%992.25997.51002.7510081013.251018.51023.7510291034.251039.51044.7510501055.251060.51065.7510711076.251081.510351040104510501055106010651070107510801085109010951100110511101115112050%517.5520522.5525527.5530532.5535537.5540542.5545547.5550552.5555557.556055%569.25572574.75577.5580.25583585.75588.5591.25594596.75599.5602.25605607.75610.5613.2561660%62162462763063363663964264564865165465766066366666967265%672.75676679.25682.5685.75689692.25695.5698.75702705.25708.5711.75715718.25721.5724.7572870%724.5728731.5735738.5742745.5749752.5756759.5763766.5770773.5777780.578475%776.25780783.75787.5791.25795798.75802.5806.25810813.75817.5821.25825828.75832.5836.2584080%82883283684084484885285686086486887287688088488889289685%879.75884888.25892.5896.75901905.25909.5913.75918922.25926.5930.75935939.25943.5947.7595290%931.5936940.5945949.5954958.5963967.5972976.5981985.5990994.59991003.5100895%983.25988992.75997.51002.2510071011.751016.51021.2510261030.751035.51040.2510451049.751054.51059.251064100%103510401045105010551060106510701075108010851090109511001105111011151120105%1086.7510921097.251102.51107.7511131118.251123.51128.7511341139.251144.51149.7511551160.251165.51170.75117611251130113511401145115011551160116511701175118011851190119512001205121050%562.5565567.5570572.5575577.5580582.5585587.5590592.5595597.5600602.560555%618.75621.5624.25627629.75632.5635.25638640.75643.5646.25649651.75654.5657.25660662.75665.560%67567868168468769069369669970270570871171471772072372665%731.25734.5737.75741744.25747.5750.75754757.25760.5763.75767770.25773.5776.75780783.25786.570%787.5791794.5798801.5805808.5812815.5819822.5826829.5833836.5840843.584775%843.75847.5851.25855858.75862.5866.25870873.75877.5881.25885888.75892.5896.25900903.75907.580%90090490891291692092492893293694094494895295696096496885%956.25960.5964.75969973.25977.5981.75986990.25994.5998.7510031007.251011.51015.7510201024.251028.590%1012.510171021.510261030.510351039.510441048.510531057.510621066.510711075.510801084.5108995%1068.751073.51078.2510831087.751092.51097.2511021106.751111.51116.2511211125.751130.51135.2511401144.751149.5100%112511301135114011451150115511601165117011751180118511901195120012051210105%1181.251186.51191.7511971202.251207.51212.7512181223.251228.51233.7512391244.251249.51254.7512601265.251270.5

12151220122512301235124012451250125512601265127012751280128512901295130050%607.5610612.5615617.5620622.5625627.5630632.5635637.5640642.5645647.565055%668.25671673.75676.5679.25682684.75687.5690.25693695.75698.5701.25704706.75709.5712.2571560%72973273573874174474775075375675976276576877177477778065%789.75793796.25799.5802.75806809.25812.5815.75819822.25825.5828.75832835.25838.5841.7584570%850.5854857.5861864.5868871.5875878.5882885.5889892.5896899.5903906.591075%911.25915918.75922.5926.25930933.75937.5941.25945948.75952.5956.25960963.75967.5971.2597580%9729769809849889929961000100410081012101610201024102810321036104085%1032.7510371041.251045.51049.7510541058.251062.51066.7510711075.251079.51083.7510881092.251096.51100.75110590%1093.510981102.511071111.511161120.511251129.511341138.511431147.511521156.511611165.5117095%1154.2511591163.751168.51173.2511781182.751187.51192.2511971201.751206.51211.2512161220.751225.51230.251235100%121512201225123012351240124512501255126012651270127512801285129012951300105%1275.7512811286.251291.51296.7513021307.251312.51317.7513231328.251333.51338.7513441349.251354.51359.751365

Kilo_Conversion_ChartPoundsKilosNotesPoundsKilosNotesPoundsKilosNotesPoundsKilosNotes5525303137.5551250799362.56127.5309140557252.58053656630314142.5562255810367.57232.5320145568257.58163707735325147.5573260821372.58337.5331150579262.58273758840336152.5584265832377.59442.5342155590267.58383809945347157.5595270843382.510547.5353160601272.584938511050358162.5606275854387.511652.5364165612277.586039012155369167.5617280865392.512757.5375170623282.587139513260380172.5628285876397.513862.5386175634287.588240014365391177.5639290887402.514967.5397180645292.589340515470402182.5650295898407.516072.5408185656297.590441016575413187.5661300909412.517177.5419190667302.591541517680424192.5672305920417.518282.5430195678307.592642018785435197.5683310931422.519387.5441200689312.593742519890446202.5694315942427.520492.5452205700317.594843020995457207.5705320953432.521597.5463210711322.5959435220100468212.5716325965437.5226102.5474215722327.5970440231105480217.5728330976442.5237107.5485220733332.5981445243110491222.5739335987447.5248112.5496225744337.5992450254115502227.5750340998452.5259117.5507230755342.51003455265120513232.57613451009457.5270122.5518235766347.51014460276125524237.57723501020462.5281127.5529240777352.51025465287130535242.57833551031467.5292132.5540245788357.51036470298135546247.57943601042472.5

Meet ChecklistMeet ChecklistSquatShoes ____GeneralKnee Sleeves ____Belts ____Supporter/Underwear/Briefs ____Wrist Wraps ____Suit____Warmup Pants/Shorts ____Spare Suit ____Sweat Shirt _____Suit Slippers ____T-Shirt ____Erector Shirt ____Socks____Knee Wraps ____Mouth Guard ____Wrist Wraps ____Rubber Bands ____Spare Wraps/Sleeves ____Safety Pins ____Chalk ____BenchLiniments ____Towel for chalk/powder ____Shoes ____Baby Powder ____Supporter/Underwear ____Kilo Chart ____Singlet____Attempt Sheet ____Bench Shirt ____Pen ____Spare Bench Shirt ____Calculator ____Wrist Wraps ____Membership Card ____Soap____DeadliftDeoderant____Shower Towel ____Shoes ____Camera____DL Socks ____Ammonia caps ____Supporter/Underwear/Briefs ____Aspirin/Ibuprofin, etc ____Suit/Singlet____Food/Beverages _____Erector Shirt ____Spare Shoelaces _____Duct Tape _________Athletic Tape _____Bandage Tape _______Super Glue /Liquid Skin ______PVC Pipe _____Big Stick ____Lax Balls _____

LifterClassificationsMen's Open (in order by highest totals required to reach Elite)Multiply USPAClass 114123132148165181198220242275308SHWIntl Elite127513881494167118311969207521872266233424372510Elite117012731371153316801806190420062079214122362303Master107911701261140715401656175518431910196520432104Classs_I97010481128126713831485156416561709175818371892Class_II8559221027111012121309138314551504155216191669Class_III73980686797610621140120712731316135214071450Class_IV649703758849922994104811031152118312311268Multiply APF/UPAClass 114123132148165181198220242275308SHWElite108512101300145015801692178018751940200020402085Master103011041200132914501560164617301790184018751907Classs_I91010031100120413101400147515551605165016901730Class_II807868934103911321220128713531397144114711502Class_III7027638189179951066111711871216125912841309Class_IV62066971980286893498310331077110511271149Single Ply USPA/USAPL/USPF308 USPACLASS 114123132148165181198220242275SHWSHW (USPA)Intl Elite(USPA)116012611358151916641790188719882060212122162282Elite 106411571246139415271642173118241890194620332094Master 98110641146127914001505159516751736178618571913Class 1 8829531025115212571350142215051554159816701720Class 2 777838934100911021190125713231367141114721517Class 3 6727337888879651036109711571196122912791318Class 4 59063968977283890495310031047107511191153Old Sheiko Reference (Russian Discharge Standards)Class148165181198220242275275+Youth 2632.5682731.5770808.5836852.5869Youth 1792863.5918.5962.51016.410451072.51089Level 3918.5100110671122117712211248.51265Level 21005.41094.51171.51226.51287133113641386Level 11007.61160.512431303.51364140814631468.5CMS114412431325.51390.414631512.515401573MS1254136414521523.51600.51655.51688.51721.5MSIC1390.41523.5163917271820.51886.51941.52007.5Russian Discharge Standards (2014-2017 New Weight Classes)http://translate.google.com/translate?hl=sv&sl=ru&tl=en&u=http%3A%2F%2Ffpr-info.ru%2Frazr_norm.htm*singleply IPF authorized equipment allowedClass116.8130.1145.5163.1183.0205.0231.5264.6265+Youth 3429.9468.5501.5545.6611.8677.9727.5766.1821.2Youth 2474.0529.1567.7617.3677.9749.6782.6821.2859.8Youth 1512.6573.2633.8700.0777.1843.3876.3931.41003.1Level 3573.2639.3705.5777.1854.3909.41014.11096.81124.3Level 2622.8694.4771.6848.8931.41025.11102.31168.41201.5Level 1716.5799.2887.4970.01063.71146.41218.01322.81361.3CMS903.91003.11124.31185.01284.21344.81422.01515.71620.4MS1256.61399.91532.21647.91736.11796.71840.81896.0MSIC1377.91543.21697.51840.81940.02028.22105.42160.5

Classic Raw Belt+wraps USPACLASS114123132148165181198220242275308SHWIntl Elite106211551244139315251641173018231889194520342095Elite97510591141127813991505158716731733178518661922Master8989751050117212831380146315361592163817041756Class I808873940105611521237130413801426146615321578Class II71176785792510101091115212131253129413511392Class III616672722813885949100610611096112711731209Class IV54058563270876882987492096098710271058Unequipped belt+wraps NASAClass114.5123.5132.25148.75165.25181.75198.25220.25242.5275.5308.5SHWElite97010501175137514751525160016751725177518251875Master8959951115130514001450151515951660170517651810Class 18259451060124013301385144015001585164517101765Class 2755850950112011951250137014151465150515751650Class 3670765860100510751150123012751320135513901450Class 46106907709059701035111011451185122012501305Raw NO wraps USPAClass114123132148165181198220242275308SHWIntl Elite104411351222136814981611169817901854190919952055Elite95810411121125513741478155816421701175118301885Master8839581031115112601355143615081562160716711722Class 1794858923103711311215128013551399143815031548Class 26997548419089921071113111911230127013251365Class 360566070979886993298710411076110611511186Class 453157562069575481485890394296810071038Raw ADAU/RAW(Belt only)(Original Std.)/ SPF(wraps allowed)SPFSPFSPFClass 114123132148165181198220242259275275+308308+ELITE 904984105911851298139614711551160716321654172817281803MASTER 85090497410871190127913541476151815431518159415941669CLASS 1 7508108719791068114812091279132113461359142014201495CLASS 2 661712768858937101210681125116211881199125112511326CLASS 3 571623670754820881932984101710341045108710871126CLASS 4 5025435866567127688108538909009149519511051Raw ADAU/RAW(Belt only)(Jan 2012 Revision) Class114123132148165181198220242275275+ ELITE 80588194711241261139614951587163017101740MASTER 74181187110341160127913751460150015731601CLASS I 6607227779221034114812261301133714021427CLASS II 580634682809908101210761143117412311253CLASS III 5075555977087948799421000102710771096CLASS IV 443485521618694768822873897941957RUM Qualifying totals (RUM VII) Men114123132148165181198220242275SHWNo WrapsNANA92511021289141615591625170317741832W/ WrapsNANA98111571344147116141681175818291884

USAPL Nationals Qualifying totalsOpenNA953102511521257135014221505155415981670

IndividualLiftClassificationsUSPA Multi ply Individual Lift ClassificationsCLASS114123132148165181198220242275308SHWSquatIntl Elite459500538610668728768820850875914941Elite421458494560613668704752780803839864Master388421454514562613649691716737766789Class I349377406462505549579621641659689710Class II308332370405442484512546564582607626Class III266290312356388422447477494507528544Class IV234253273310337368388414432444462476BenchIntl Elite351382411468522571612656680712743772Elite322350377429479524562602624653682708Master297322347394439480518553573599623647Class I267288310355394431461497513536560582Class II235254282311345380408437451473494513Class III203222238273303331356382395412429446Class IV178193208238263288309331346361375390DeadliftIntl Elite465506545593641669695711736747780797Elite427465500544588614638652676685716731Master394427460499539563588599621629654668Class I354383412450484505524538555563588601Class II312337375394424445463473489497518530Class III270294316346372388404414428433450460Class IV237257277301323338351358374379394403

USPA Single ply Individual Lift ClassificationsCLASS114123132148165181198220242275308SHWSquatIntl Elite406448489555616662708746783817864890Elite372411449509565608649684718749793817Master343378413467518557598628660688724746Class I309338369420465500533564591615651671Class II272297336368408440471496519543574592Class III235260284324357383411434454473499514Class IV207227248282310334357376398414436450BenchIntl Elite290315340380416447472497515530554571Elite266289312349382411433456473487508524Master245266287320350376399419434447464478Class I221238256288314338356376389400418430Class II194210234252276298314331342353368379Class III168183197222241259274289299307320330Class IV148160172193210226238251262269280288DeadliftIntl Elite464498530585632680708746762774798822Elite426457486537580624649684699710732754Master392420447492532572598628642652669689Class I353376400444478513533564575583601619Class II311331364388419452471496506515530546Class III269290307341367394411434443449460474Class IV236252269297318344357376387392403415

USPA raw Individual Lift ClassificationsCLASS114123132148165181198220242275308SHWSquat Classic w/ WrapsIntl Elite384423462524582626669705740772817841Elite352388424481534574613647679708749772Master325357390441490526565594623650684705Class I292320349397439472504534558581615634Class II257281318348385416445469491513543559Class III222246268306338362389410429447471486Class IV195214234266293316338356376391412425Squat Sleeves OnlyIntl Elite365403440499554596637671705735778801Elite335370404458508547584616646674714735Master309340371420466501539566594619652672Class I278305332379418450480508532554586604Class II245268303331367396424447467489517532Class III212234255291322345370390409426449463Class IV186204223254279301322339358373393405BenchIntl Elite261284305342374403425447464477499514Elite240260280314344370390411425438458471Master221240258288315339359377391402418431Class I199215231259283304320339350360376387Class II175189210227248268283298308318331341Class III151165177200217233247260269277288297Class IV133144155174189204215226236242252260DeadliftIntl Elite418448477527569612637671686697718740Elite383411437483522562584616629639659679Master353378402443479515539566578587602620Class I318339360399430462480508518525541557Class II280298328350377407424447455464477491Class III242261277307330354370390398404414427Class IV212227242268287309322339349353363374

100% Raw Individual Lift ClassificationsCLASS114123132148165181198220242275275+SquatELITE292320348389452495535565590620662MASTER269294320358416455492520543570609CLASS I239262285319371406439463484508543CLASS II210230251280325356385407425446477CLASS III184202219245285312337356372391417CLASS IV161176191214249272294311325341364BenchELITE235258275314358387415440462483500MASTER214235253289329356382405425444462CLASS I193212226257294317340361379396412CLASS II169186198226258279299317333348363CLASS III148163173198226244261277291304315CLASS IV 129142151173197213228242254266275DeadliftELITE346374402468537597625642660689700MASTER318344370431494549575591607634644CLASS I284307330384440490513526541565574CLASS II249269289337387430450462475496504CLASS III218236253295338376394404416434441CLASS IV190206221257295328344353363379385Strict CurlELITE85100115130142151160168175175175MASTER7791105118130138148156163163163CLASS I708294107117124132139144144144CLASS II61728394104109116122127127127CLASS III546372829095102107111111111CLASS IV4654627078838892979797