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I'm trying to establish a strength goal for my size and mma weight class, but I don't want to go around asking everyone what they're #s are on their big 3 lifts.

I know there's more to strength than just this, but I need a rabbit to chase.

What would you consider to be competitively(top 10%) strong for an adult male that weighs 200 pounds?

Bench 1rm-
Squat 1rm-
Dead 3rm- (bad back, so I'm afraid of finding my 1rm)


I know this post is a bit goofy, but I'd really appreciate your input.

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I'm actually glad you added the bit about knowing there is more to being strong that just those things. Given that you need to have some kind of measuring sticks although there are many different good ones.

There are charts for novice, intermediate, advanced, etc. for different bw ranges that can give you a rough idea..

I'll see if I can find something online.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

I'd say for bench, about 2x bodyweight.

Dude.....

Where are people getting these numbers...that is way advanced and not many people actually ever get that.

Do not go by what people on forums do or powerlifters do or something...that is really good. And people on forums are either really dedicated strength people, and benchers, or...I won't go there...

http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

For bench, I personally don't think having a big bench makes your "strong". Not to down that goal if that is one for you. But see my signature, haha. I think having a big bench means you have a big bench.

It's kind of like all these commercials about Michael Phelps being "fast"...he's a fast swimmer. Doesn't mean he has a lighting fast jab or could do anything in the 100 meter dash, or in a bike race.

Dont get caught up in the numbers game.

Shit , 2x your body weight for bench is a hard thing to get to.

It all depends on the person, experience, genetics, etc. I know people that are bigger than me that can't lift or move as much weight as I can. I also know a guy that is smaller than me and is just as strong as I am. Whatever you are lifting should never be compared to someone else. You worked hard to get where you are and don't let anybody tell you otherwise. Keep up the hard work and push yourself a little harder each time.

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"Success in anything seems to be connected with action. Successful people keep moving. They make mistakes but don't quit. They hang on after others have let go".

"For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer." - Arnold Schwarzenegger

Yep, I agree..improvement is what counts. Most people are going to want to set short terms and long term goals so it's hard to get away from numbers completely. But for me it is about beating my OWN numbers not someone elses.

I agree with you completely, but I'm not "normal"...lol.

You see, my goal is not for strength when compared to other guys in the gym, and especially not compared to power lifters... my goal is for strength in the ring against someone that wants to ktfo me or submit me.

I know that technique and conditioning are paramount; but why not work for all the tools available to me? Overpowering most of my opponents, along with having superior conditioning and technique is my game-plan, (yes sir, I already know there's a difference between strength and power).

Besides, I love having a rabbit to chase. My competitive nature compels me to push myself harder when it's against someone else than when it's against just myself... so I need that rabbit.

It motivates the hell out of me to watch someone dominate their weightclass... because I know that if I acheive my goals, via a step by step plan, I will be the one dominating.

A perfect example is Brock Lesnar vs Frank Mir. Now, I know Brock is a phenom and I’m not trying to reach his level… but he illustrates my point perfectly. Brock lacked experience and technique, yet was still formidable because of his strength, power and athleticism. And Brock proved this by dominating the fight, until his lack of experience got him submitted. Can you imagine how dominating Brock will be when his technique and experience catch up with his strength and power?

So... my goal/plan, in order of current-priority, is as follow:

1) A combination of good Strength and Power for my weight-class
2) Technical improvements and muscle memory improvement
3) A Slow fat-loss of 50 pounds (1-1.25 lbs/week)
4) Conditioning (this isn't a huge focus until I get my strength up)

I'm giving myself 12 months to get where I want to be. This time next year, I want to be fighting again, at a strong 200 pounds.

So, I'm just trying to gauge what my #s should be for the top 10% of strength for my weight-class, (again, not including power lifters).

Compared to a lot of intermediate / advanced lifters im weak, but compared to your average person who doesn't lift weights, to them im bloody strong