Hoffman Standards

Compiled from various resources from the work of Bob Hoffman. Numbers are Gold, Silver and Bronze for each weight class

Exercise

132#

148#

165#

181#

198+

Ab raise

70 62 54

76 68 60

82 71 63

88 78 68

94 84 74

Pull-over

94 84 73

102 91 80

110 100 90

117 106 95

124 110 96

Deadlift

400 355 311

430 385 335

460 415 370

490 445 400

520 475 430

Stiff leg DL

260 320 280

390 350 310

415 375 330

440 400 360

470 430 390

1 arm DL

295 263 230

320 285 250

345 310 270

365 330 295

385 350 315

Floor press

200 180 160

215 195 175

235 215 185

250 230 210

260 240 220

Bridge press

250 225 200

270 245 220

290 265 235

310 285 260

330 305 280

Box press

190 170 150

205 185 165

220 200 180

235 215 200

245 225 210

Front Hold Out

60 55 50

65 60 55

70 63 56

75 67 59

80 72 64

Crucifix

100 90 80

110 100 90

115 105 95

120 110 100

130 120 110

Lat Raise

75 67 59

80 72 64

85 75 65

90 80 70

95 85 75

Curl

115 103 91

125 112 99

135 120 105

145 130 115

155 140 125

Rev. Curl

95 85 75

105 95 85

115 100 85

120 105 90

125 110 95

1h Curl

70 62 55

75 67 60

80 72 63

87 78 69

95 85 75

DB Mil Press

85 77 69

90 81 72

95 85 75

100 90 80

105 95 85

Side Press

122 114 106

131 125 115

140 132 124

146 138 130

152 142 134

Hi Bar squat

300 275 250

325 300 275

350 325 300

375 350 325

400 375 350

Squat on toes

140 115 90

155 130 105

165 140 115

175 150 125

190 165 140

UP Row

140 115 90

155 130 105

170 142 115

185 155 125

200 170 140

Old Leg Press

400 350 300

435 385 335

470 420 370

510 455 415

550 490 430

Old Leg Curl

70 62 55

75 67 60

80 72 63

87 78 69

93 84 75

Half Squat

450 400 350

490 440 390

530 480 430

565 515 465

600 540 480

Straddle Lift

450 400 350

490 440 390

530 480 430

565 515 465

600 545 495

Leg Raise

45 37 30

50 45 35

55 48 40

60 53 45

65 58 50

Alternate Press

85 78 70

95 88 80

105 98 90

115 108 100

125 118 110

Bend Over

150 125 100

175 145 115

200 165 130

225 190 155

250 210 170

Strict Press

165 145 125

175 155 135

190 170 150

205 180 155

215 195 175

PBN

145 128 110

155 136 118

168 150 132

180 160 135

190 172 159

Snatch

170 155 140

185 170 155

200 185 170

215 200 185

230 215 200

Hang Snatch

165 150 135

180 165 150

195 180 165

210 195 180

225 210 190

1h Snatch

130 118 105

140 128 115

150 137 125

155 145 130

165 150 135

1h C&J

145 130 115

155 140 125

170 155 140

180 165 150

190 175 160

DB Swing

115 105 95

135 125 115

145 135 120

155 140 125

165 150 135

C&J

220 200 180

240 220 200

260 240 220

280 260 240

300 280 260

Hang Clean

210 190 170

230 210 190

255 235 215

275 255 235

290 270 250

Cont. & Jerk

230 210 190

250 230 210

275 255 235

290 270 250

310 290 270

Jerk BN

220 200 180

240 220 200

265 245 225

285 265 245

300 280 260

Cont. Press

175 155 135

190 170 150

200 190 170

215 200 180

230 210 190

Bent press

175 155 135

190 170 150

205 185 165

215 195 175

225 205 185

2hnd. Anyhow

210 190 170

225 205 185

240 220 200

260 240 220

280 260 240

  • bryce

    I couldn’t find these anywhere when i was looking for them. Interesting stuff. Is the old-school 1 hand DL where I would grasp the bar in front and stand up? Pretty bad-ass with 365 (I’m about 180).

  • Bryan

    What is the Bend Over?
    A BB Row?

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