Rough benchmark weights for women

[Behemoth]

(Brief disclaimer before I start: I did search via Google and re-read the 'Special Populations' bit in Practical Programming.)

I've recently got my wife to start lifting, and she seems to be enjoying it more by the week. However, she asked me a few days ago what kind of numbers she could expect to hit before she'd need to reset very frequently, or ones she could expect to reach by the end of novice training. Given that I'm male and have zero experience training women, and that - unlike for men - it seems to be quite hard to find something like this online, I said I'd do the sensible thing and ask Rip.

[Mark Rippetoe]

It would depend, as I'm sure you must realize, on her size, age, level of commitment, athletic history, injury history, and genetics for strength. How will this information affect her progress?

[Jordan Feigenbaum]

Couple of my clients' stats:
37 yo female (no prior strength training work)
185lbs 5rm
225x5 Deadlift 5rm
95lb press x 1
125 bench press x 1
No cleans/snatches-she has sesmoiditis
bw=140
Client=33yo female
165 3x5 squat
205 x 5 deadlift
85lb x 1 press
110 x 1 bench press
100lb power clean
bw= 130ish

client= 47 yo female @ 115 lbs
135lbs 5RM squat
195 x 5 deadlift
95lb press
130lb bench press
95lb power clean
former gymnast

All these women and other clients whose log books I don't have handy have been on some iteration of the SS program. We hammered the basics for about 4 months and after the villagers became restless we started using different exercises as in 3 week waves. IE we would do front squat heavy for 3 weeks, alternate deadlifts with powercleans/power-snatches, presses with push presses, and flat bench press with incline bench press. Also we started incorporating some assistance work such as dips/chins (which we were already doing)/rows, and dumbbell presses. Not ideal but they pay the bills and they are getting stronger. I couldn't run a linear progression for much longer than the 4 months, although I'm sure if I worked with everyone one on one all the time I could've stretched this out a bit longer. We reset probably about twice total.

[Behemoth]

Jordan, thanks for the info.
Rip, I slapped my forehead upon reading your reply because I was going to put that in and completely forgot. I'll show her Jordan's stuff, but in case it helps her info is as follows:

146lb at 5'4"
29 years old
no previous training history
commitment is faultless so far, and she seems motivated
no major injuries

As for genetics, I have no idea. No-one else in her family has done anything like this.

[Jordan Feigenbaum]

Behemoth,

Any athletic background? As an aside I don't think it's unreasonable to ask for a BW back squat x 5, 1.25 bw x 5 deadlift, and over 1/2 bodyweight press WITHOUT resetting. This is assuming some form of adequate nutrition. It is very hard to get women to eat for recovery, especially when their goal is body recomposition so it is a fine line. We stuck with mainly moderate intensity rowing, prowler pushing, and weighted carries/farmer's walks to appease the inner cardio child for these clients. Obviously you can get them much stronger than this but at some point their inner motivation to eat for their goals will determine how strong they are going to get using linear progression. BTW I trained a 25 yo former cheerleader this morning- BW 120ish and she back squatted 190 x 5 x 3. Hip drive is good :-)

[Behemoth]

Cheerleader hip drive is a beautiful thing.

As far as wifely athletic background goes, she has precisely 'zip'. Well she danced and ran cross country when she was in her early teens, but we're talking fifteen years back now at least, maybe twenty. Those goals sound pretty good though. I'm having to keep the squat/press weights down a bit to iron out some form issues but she loves deadlifting and benching. I have mentioned the potential need for extra food, with mixed results - I'm working on it.

[Mark Rippetoe]

If she was a dancer and a x-country runner, they have her head all fucked up about the food. Good luck.