The Women's Deadlift Chart - JP Fitness Forums

SpacecityPaula · 12-02-2007, 10:39 AM

The principles will be the same for the Women's DL Chart as the Men's.

The rankings will be listed twice - once by 1 RM weight and once by Coefficent (weight pulled/BW).

I'll go through the posts the first weekend of every month and put together a ranking - the first ranking will be posted next Sunday.

galya · 12-02-2007, 11:28 AM

Cool idea

My last 1RM was at the Spider Games, Nov 18, CDL 220lbs./ BW 125lbs

SpacecityPaula · 12-02-2007, 11:51 AM

You can thank Leah for the idea. SHe mentioned in in my Journal and JP said go for it

CDL - 155 lbs at 252 lbs.

Mahler · 12-02-2007, 05:42 PM

Go for it, ladies.

tkinsley · 12-02-2007, 07:32 PM

CDL 225 @ 140

Espi · 12-03-2007, 03:22 AM

Finally a womens-only chart

I'll take the freedom to repost the numbers of a friend who's not visiting JP Forums much anymore:
2.12 - Miss_Deadlift (335/158)

And then mine again
Last 1RM-max for DL was 105kg, pulled on Oct 19. Same weight as I'd pulled on January 16 this same year, but with different BW.
January: 64.4kg = coefficient of 1.63
October: 62.2 kg = coefficient of 1.69

However, I'm hoping to surpass that 105 kg once again next January. Dang, make that I *will* surpass that weight.. actually my hope is set on 120kg and get close to 2xBW one day!

LWilson212 · 12-03-2007, 07:30 AM

Paula-

Thanks for getting this together. It is awesome! I was kind of making excuses to myself Friday about why I didn't feel like going to do my workout, but when I read that you were doing a women's chart I wanted to go and kick ass!

So from Friday night, my best CDL is

190 @ 164 lbs (1.16)

Leah

SpacecityPaula · 12-03-2007, 10:44 AM

Great Job Leah!

Biskit · 12-04-2007, 12:56 PM

Ok, dumb question, and I am sure there is an equation somewhere, but...if I can DL 100lbs x 10, what weight could I possible lift for 1RM?

Deb

LisaS · 12-04-2007, 01:33 PM

There are tables for getting a ballpark guess. In most cases, 10RM is about 75% of your 1RM I think. Reversing the math, 100 lb for 10RM would be about 133 lb for 1 RM (100 / 0.75). Of course, individual factors and composition will come into play as well.

This page has an interactive calculator and some of the formulae to use.

However, there are differences based on the exercise itself. Here is another chart to show a different conversion factor for squat, bench press & deadlift.

Repetitions	Squat	Benchpress	Deadlift
1	1.0	1.0	1.0
2	1.0475	1.035	1.065
3	1.13	1.08	1.13
4	1.1575	1.115	1.147
5	1.2	1.15	1.164
6	1.242	1.18	1.181
7	1.284	1.22	1.198
8	1.326	1.255	1.232
9	1.368	1.29	1.232
10	1.41	1.325	1.24

Biskit · 12-04-2007, 01:47 PM

Quote:

Originally Posted by LisaS

There are tables for getting a ballpark guess. In most cases, 10RM is about 75% of your 1RM I think. Reversing the math, 100 lb for 10RM would be about 133 lb for 1 RM (100 / 0.75). Of course, individual factors and composition will come into play as well.

This page has an interactive calculator and some of the formulae to use.

However, there are differences based on the exercise itself. Here is another chart to show a different conversion factor for squat, bench press & deadlift.

Repetitions	Squat	Benchpress	Deadlift
1	1.0	1.0	1.0
2	1.0475	1.035	1.065
3	1.13	1.08	1.13
4	1.1575	1.115	1.147
5	1.2	1.15	1.164
6	1.242	1.18	1.181
7	1.284	1.22	1.198
8	1.326	1.255	1.232
9	1.368	1.29	1.232
10	1.41	1.325	1.24

Thanks, that gives me an idea anyway. I would like to try and see what I can do.

Will post when I try!
Deb

Aoife · 12-04-2007, 02:16 PM

This totally sucks. I've slacked off so much now that my weight is over my deadlift.
Sigh.
Plus, I think it's been at least a month or more, maybe 2 since I've pulled.
I doubt I could pull much over 100 right now... dammit.

I suck.

Espi · 12-04-2007, 02:34 PM

Mind you, these numbrers are often way off. There's been written a few articles saying that if you can do >8 reps at 80% of a real 1RM you're more into endurance and when you're hitting <8 reps at 80% of the 1RM you're more a power athlete.

LisaS · 12-04-2007, 02:41 PM

the only relevant numbers of course are the actuals. What you use for 3x10 sets is not your 10RM, but it is probably what comes to mind when someone mentions 10 reps. I think the charts and formulas are useful for lifts where you feel unsafe going for a true 1RM but OK trying for a 3RM (e.g. unspotted bench perhaps). But only in the context to use that number (derived 1RM) to calc starting values for other lifts/rep schemes anyway. Sometimes I take a weight that I know is a max somewhere between 2-10 reps for a given movement and then take it to max reps. Let us say I get 4. then I use the charts for 4RM to get approximate 1RM, 8RM, 10RM etc. to use in guessing starting weights for 3x10 or 5x5 or other rep/set schemes.

I hadn't heard the 8RM used for estimating fiber distribution (FT vs ST), but have heard actual 3RM compared to actual 1RM to do the same sort of thing.

PowerManDL · 12-04-2007, 02:47 PM

The deadlift responds less and less to the rep calculators as the weights go up. Squatting and pressing don't seem to be so bad.

Sign · 12-04-2007, 03:04 PM

I know most of the guys are thinking it so I will just come out and say it. I didn't think they made the little pink dumbbells big enough to DL, or are you talking about DB Deads?

jk ladies

Seriously, good work and I am interested to see what numbers you can put up.

tkinsley · 12-05-2007, 07:37 AM

CDL 227 @142 (+2)

I use lavendar plates, sign. They're de rigeur.

Biskit · 12-05-2007, 08:02 AM

It was my first attempt ever, so nothing huge. But, I felt I could go higher, just no time as I was just starting my FLII workout. I first did 1 rep at 125 to test the waters so to speak.

Then:
CDL @145 x1 at 135.

I can go higher I think. Next time.

Deb