Updated: May 18, 2022
Chin up- W- 1 rep, M-3-5 reps
Inverted Row- W- 1-5 reps, M- 5-10 reps
Squat- W- BW, M-1.5 BW
Deadlift- W- 1.125 BW, M-1.75 BW
Push-up- W- 10 reps, M-20 reps
Bench Press- W- 0.6 BW, M-BW
OH Press-0.4xBW, M- 0.6xBW,
SL RDL- W- 0.4xBW, 6-8 reps ea, M- 0.5xBW, 6-8 reps ea
SL Squat From a Box- W-5 reps ea, M- 5 Reps ea
Reading @alwyncosgrove book and saw these strength standards. I think they’re pretty reasonable and a solid goal to shoot for if you aren’t there yet!
COMMENT if you have these or what you need to improve on!