This thing is based on the previously mentioned calculator from the Queensland weightlifting Association.
Download: xlsx or open in Google Sheets (File – Make a Copy)
Chose your weight class from the drop down.Type in your actual numbers in the green column, it will tell you what you’re supposed to be at, and at what % of the ideal you’re currently at. It will also tell you what % of the WR your lifts are (which is depressing).
Thanks to Tony from the wlforums.com for sending this in.
the pull stands for deadlift or the clean or snatch pull?
I think pull here means a clean deadlift, which is a deadlift done with the same positions as a clean except without the final extension or explosion.
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=176
I don’t understand how to make this work
download the file and open it in ms excel. first type in your squat max (sheet 1), because its the independent variable.
then there are shown the “ideal” numbers for the other lifts, which fits to your squat number/strength level.
is it in KG or Lbs?
It’ll work with either kg or lbs but if you want to see your percentage of world record you will need to use kg.
I’m averaging 50% of the world records. NOT HALF BAD AMIRITE????
Based off my best back squat of 315kg. My total (397kg) is 90% of my ideal total of 438kg. I wish my total was 438kg! My best power snatch and clean are on the mark based off my best squat but my best snatch and clean and jerk are only 90% efficiency based on ideal weights (195kg, and 243kg).
When I read your post I thought someone mixed up kg and pounds, but then I saw your name. Great to have such a strong athlete posting here. I also really enjoyed your interview with the weightlifting podcast. Best of luck.
I think i need more technique work and get alot more flexible
94
Actual
Ideal
Efficiency
% of WR
Total
220
418
52,63%
52,6%
Pull
210
177
118,78%
Squat
170
F.Squat
150
146
102,60%
C&J
122
131
93,20%
52,4%
Power Jerk
117
124
94,28%
Power Clean
121
107
112,98%
Snatch
95
105
90,13%
50,5%
Power Snatch
95
87
109,57%
Press
110
87
126,87%
I think so, too. when I had similar numbers I squatted much less than that. Do you have a coach?
94
Actual
Ideal
Efficiency
% of WR
Total
220
418
52,63%
52,6%
Pull
210
177
118,78%
Squat
170
F.Squat
150
146
102,60%
C&J
122
131
93,20%
52,4%
Power Jerk
117
124
94,28%
Power Clean
121
107
112,98%
Snatch
95
105
90,13%
50,5%
Power Snatch
95
87
109,57%
Press
110
87
126,87%
My long arms and femur makes me 110-135% efficient because my backsquat is super low, does this mean I should concentrate on backsquats?
Total: 114%
Pull: 115% (DL clean form)
F.squat: 108%
C&J: 115%
PWRclean: 132%
snatch: 119%
PWRsnatch: 124%
press: 100%
Squat: 200kg
F. Squat: 157kg (91.28%)
C&J: 143 (92.86%)
P. Jerk: 145 (99%)
P. Clean: 137 (108%) This isn’t a typo
Snatch: 118 (95%)
P. Snatch: 101 (99%)
Press: 90 (88%)
I can actually hit multiple singles of 150 on the clean even though my max front squat is 157kg. My best clean is 151 kg.
Do we have some thing like this for masters ?