Structural balance - how balanced are you?

[Frosty]

Close Grip Bench Press (14" grip)
Relative score: 100% (this is the reference lift...other % are based on percentage of this lift)



Incline Barbell Press (shoulder width)
Relative score: 83%


Supinated Chin-Ups (total body weight plus additional weight)
Relative score: 81%


Behind-the-Neck Presses (as narrow as you can comfortably)
Relative score: 64%


Scott Barbell Curls
Relative score: 46%


Standing Reverse Curls
Relative score: 30%


External Rotation (8 rep max with dumbbell for this)
Relative score: 9%

Ass to grass back squat
Relative score: 160%

Ass to grass front squat
Relative score: 136%

[MichaelWayne]

Are these all based off of 1RM or 10?

Just wanting to give it a shot to see how 'off' I am.

[Frosty]

All are 1 rep max except the external rotation as noted.

[Frosty]

I'll venture to guess not too many will meet the squat and front squat numbers. I know I sure don't.

[MichaelWayne]

I'll venture to guess not too many will meet the squat and front squat numbers. I know I sure don't.

Yeah, kinda laughed that one off, especially the front.

[Frosty]

Yeah, kinda laughed that one off, especially the front.


Hey first step to improving is admitting your weaknesses!

When I move to gaining it's a squat specialization program for me!

I was humbled in a gym where there was a guy around my age and size that competes in olympic lifting and he was front squatting 450 deep.

[Por2gue]

Percentages of what here?

[Frosty]

The reference lift is the 14" close grip bench press for a 1RM. The rest are percentages of that.

[Youngguns]

Why is that the reference lift? Where did you get these numbers from?