I'm pretty familiar with Rob Shaul's work, and I've done a couple of his programs. They're still good, IMO, though I use them more for training to something specific than I do for general day-to-day stuff. His standards are reasonable, though.
For him, these are the "Tactical Athlete" standards
- Front squat: 1.5x bw
- Hinge lift (AKA deadlift): 2x bw
- Bench press: 1.5x bw
- Pull ups: 15 reps
I also came across a lot of other trainers with their own variations.
Jonathan Pope at Building the Elite:
- Deadlift: 1.75x bw
- TB Deadlift: 2x bw
- BB Squat: 1.75x bw
- BB Front Squat: 1.5x bw
- Weighted pull up: +50% bw for 1 RM
- Rear foot elevated split squat: 1x bw for 10 reps
- KB Overhead PRess: 45% bw
- Bench press: 1.25x bw
Nate Morrison did a series of write ups for spotter up years ago with these numbers:
- Weighted pull up: +60% bw for 1RM
- Snatch: 120% bw
- Overhead press: 125% bw
- Bench press: 150% bw
- Lunge: 150% bw
- Clean: 150% bw
- Squat: 200% bw
- Deadlift: 250% bw
Looking through that, there are similarities between them. I'm also just curious in general for those who have "been there done that" if there was a trend or expectations.
Personally, I've also become a big fan of sandbag and kettlebell work to add to my main strength movements. Over time, I've drifted towards strongman-style sandbag work with 100 lb - 200 lb sandbags. There's just something satisfying about picking up and moving things that would otherwise prefer not to be moved. It's a lot of carryover into other day-to-day tasks like helping a friend move furniture.Originally Posted by TheTick
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