Week 1 - Dense Strength Benchmarks

Part of the new Dense Strength Course are some VOLUME bench-marks.

There is a difference between being strong for SINGLES and being strong for VOLUME

Both are useful. Tolerance to volume comes gradually and is the foundation for minimalist high-intensity training often adopted later in the career of elite lifters.

10D3 Bodyweight Chin-Ups

10D5 Bodyweight Dips

10D3 50% Bodyweight Standing Press

10D3 100% Bodyweight Back Squat

10D1 100% Bodyweight Front Squat

10D5 Bodyweight ATG Split Squat

10D5 20kg Seated Good Morning

10D1 Deadlift 150% Bodyweight

10D1 Snatch 50% Bodyweight

10D1 Clean & Jerk 50% Bodyweight

10D3 10kg Chin-Ups

10D5 10kg Dips

10D5 50% Bodyweight Standing Press

10D3 125% Bodyweight Back Squat

10D3 100% Bodyweight Front Squat

10D5 20kg ATG Split Squat

10D3 50% Bodyweight Seated Good Morning

10D1 Deadlift 175% Bodyweight

10D1 Snatch 75% Bodyweight

10D1 Clean & Jerk 100% Bodyweight

10D3 33% Bodyweight Chin-Ups

10D5 50% Bodyweight Dips

10D3 75% Bodyweight Standing Press

10D3 150% Bodyweight Back Squat

10D3 125% Bodyweight Front Squat

10D3 40kg ATG Split Squat

10D3 60% Bodyweight Seated Good Morning

10D1 Deadlift 200% Bodyweight

10D1 Snatch 90% Bodyweight

10D1 Clean & Jerk 115% Bodyweight

10D3 50% Bodyweight Chin-Ups

10D3 66% Bodyweight Dips

10D3 85% Bodyweight Standing Press

10D3 170% Bodyweight Back Squat

10D3 150% Bodyweight Front Squat

10D3 60kg ATG Split Squat

10D3 70% Bodyweight Seated Good Morning

10D1 Deadlift 250% Bodyweight

10D1 Snatch 110% Bodyweight

10D1 Clean & Jerk 130% Bodyweight