Question about the standards document

[Hugo]

In this document of yours there is a 5-category classification of the 1RM of the basic lifts based on body weight and sex. Does this entire 1RM progression only include the novice linear progression period? Or would categories 4 and/or 5 already be part of the intermediate level?
https://startingstrength.com/files/standards.pdf

[Mark Rippetoe]

This question is clearly explained in the table, where it says: "These are performance standards, not norms. This exercise is performed with the technique described in Starting Strength: Basic Barbell Training, 3rd ed.

A novice doesn't perform. We took this fucking thing down a few years ago, because it doesn't serve a useful purpose. I freely admit that I fucked up when I posted it. But after we took it down, people started re-posting it anyway so we put it back up. It's too hard for the lay public to understand, and you are an example of this. Just train at your best level.

[WCSteppe]

As much of a pain in the ass it has been for the author, Starting Strength coaches, and everyone who coaches or teaches and has to answer questions related to this document, it is nice to have some sort of "goal" to strive for.

I understand that if a lifters goal is "to be as strong as he can be", such as my goal is, then trying to target a number is sort of inefficient, whereas a better goal would be based on your programming: add 5 pounds to the bar each time you lift for novices, 5 pounds to the bar each week for intermediates, and 5 pounds to the bar every month or more for advanced lifters. I think many folks, including myself, want a number to target; maybe it makes reaching for a goal easier mentally, or provides motivation in some form. Unfortunately for us, the media and popular culture flood our perceptions of numbers to strive for with either competitive lifters or "gym bros" on drugs, which makes it difficult to find realistic numbers to target.

Perhaps the answer is to read the articles, read the blue and grey books, and forego long term goals in place of short term achievements; after all, there is something to be said every time you add 5 pounds to the bar.

[ReconquistaBarbell]

Jumping on the bandwagon: I'm above level IV in all the slow lifts, but barely above level III on the power clean. Can I infer something about my neuromuscular efficiency by that (I'd say it's average at most) or does it just mean that I neglected this lift for way too long?

[bucket .]

The more detailed response:

Strength Standards and their Usefulness | Mark Rippetoe

[Jason Donaldson]

Jumping on the bandwagon: I'm above level IV in all the slow lifts, but barely above level III on the power clean. Can I infer something about my neuromuscular efficiency by that (I'd say it's average at most) or does it just mean that I neglected this lift for way too long?

Analytically speaking, if it's a matter of neuromuscular efficiency, there is no action to take, since you already got the wrong parents...but you can't easily know if this is it. If it's that you neglected the lift, then the questions are, in order: Do you care? If so, are you able to focus on it now? If you cannot, then there's no action to take. If you can, then focussing on it should yield results, if you care about it. Either way, the path is the same: Decide if you care, and if you do, and can work on it, then try and see what happens.

As much of a pain in the ass it has been for the author, Starting Strength coaches, and everyone who coaches or teaches and has to answer questions related to this document, it is nice to have some sort of "goal" to strive for.

I understand that if a lifters goal is "to be as strong as he can be", such as my goal is, then trying to target a number is sort of inefficient, whereas a better goal would be based on your programming: add 5 pounds to the bar each time you lift for novices, 5 pounds to the bar each week for intermediates, and 5 pounds to the bar every month or more for advanced lifters. I think many folks, including myself, want a number to target; maybe it makes reaching for a goal easier mentally, or provides motivation in some form. Unfortunately for us, the media and popular culture flood our perceptions of numbers to strive for with either competitive lifters or "gym bros" on drugs, which makes it difficult to find realistic numbers to target.

Perhaps the answer is to read the articles, read the blue and grey books, and forego long term goals in place of short term achievements; after all, there is something to be said every time you add 5 pounds to the bar.

Yep - once again, the process is the goal, not the numbers. The only person you have to beat is you from last workout/week/month/whatever.

Personally, I've found it's helped keep me going to have learned to be content with my ongoing progress while being rather dissatisfied with my current numbers.

[stef]

Perhaps the answer is to read the articles, read the blue and grey books, and forego long term goals in place of short term achievements; after all, there is something to be said every time you add 5 pounds to the bar.

The danger is when instead of motivating to train properly, goals become demotivating or inspire to skip the fundamentals in favor of looking for magic programs or drugs.

There are many natural targets that can be used - multiples of bodyweight, plate goals (135, 185, 225...), making the first chin, competing - as goals or reward markers. Those are about your own progress and tend to be less a problem than standards where you compare yourself to others.

[WCSteppe]

I agree comparing yourself to others for goal setting is dangerous. This has led to physical and mental illness in our society, especially with the invention of YouTube and social media, and the growth of "fitness influencers".

My issue with goals such as lifting a certain weight is I have no perception as to the feasibility of such a goal. I had set a goal for myself to squat 585 lbs for a set of 5 by the end of the year, but I don't know if that's feasible; I have never squat 585, I've never really gotten into intermediate programming, so I don't know what will happen when I get there. But I do know adding 5 pounds to my squat today, from Tuesday's workout, is feasible.

I think that sentiment is shared by a lot of folks, which is why they ask for these types of standards to get a comparison. But a change in goal formatting is perhaps the solution.

[Stefan Rott]

My only goal is to put another 5 pounds on the bar, whenever I can. Imo as long as that is not your primary goal, you won't reach any other. Sounds stupid, but it's simple as that.