Women Stats

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I’m interested in looking at information from female lifters. I’ve been observing the difference between the Volume and Intensity Days in the Texas Method for a while. Recently I started thinking in terms of percent instead of absolute weight; reducing the Volume Day weight to a certain percent of the Intensity Day weight is more instructive than aiming for a discrepancy between the weight lifted.



This led me to start thinking about the differences between female and male lifters. The neuromuscular efficiency of a female lifter is lower than a male’s. In other words, her nervous system cannot utilize motor units as well as a males. The neuron will innervate fewer muscle fibers compared to a male; it’s a result of different sex hormones and characteristics. This means that a female is not capable of lifting her true absolute strength — what her muscle fibers are actually capable of — because it’s always limited by the nervous systems ability to innervate muscle fibers (AKA neuromuscular efficiency).

This means that a girl’s 1RM is relatively lower and as a result she can perform multi-rep sets at a higher percentage of her actual max than a guy. If I can press 240, then I might be able to double 228, or 95% of my max. A girl might be able to do as many as five reps with 95% of her max.

To get more data points, I’d like the females to answer a few questions. Please forward these questions to any friends you have that lift (even periodically in CrossFit).

1. List the 3 rep maxes (3RMs) of all the lifts you have data on. For example, if you don’t have data for bench, then omit it. If the weight is merely your best triple and not a true 3RM, please indicate this*.

2. List the 5RMs of all the lifts you have data on. If the weight is merely your best set of five and not a true 5RM, please indicate this*.

3. List the 1RMs of all the lifts you have data on. These 1RMs should be within three months of the above numbers.

4. List the set/rep scheme of your recent and/or current program. If you primarily perform fives or triples, point that out. If a girl has only done fives, then her lack of adaptation to singles would explain an artificially low 1RM.

*If you are able to perform this set more than once in the same training session, it is by default not a repetition max since repeating it means it wasn’t a representation of maximal ability.
Note: If you don’t have exact 3RMs or 5RMs (i.e. your best squat is 180×4), then list the closest number.

38 thoughts on “Women Stats”

  1. Recently squatted 165# for a triple and 160# for 5 reps, pulled 200# for 5RM (haven’t confirmed my deadlift 3RM), benched 105# for a triple and can consistently bench 95#x5, military press 5RM is 80#…mostly I do 5RMs but sometimes I miss the last rep or two and I know some of my triples that way. I only do singles if I’m doing 1RM tests. Current routine is Starting Strengthish but really I freestyle it

  3. Is this goign to be part of TM Part 2? I re-read the book the other day and had forgotten about the cliff hanger of sorts at the end.

    I don’t know if this will be in part 2 as all the chapters are done. I’m in the editing process; the holidays have thrown a big wrench in that process.

    –Justin

  5. I’m just a beginner at compounds. Doing them for less than 6 months. All numbers are from Nov and Dec of this year.

    1. 4RM, Bench: 95#

    2. 5RM, Pendlay Rows: 110#;
    6RM, Bench: 90#;
    5RM Overhead Press: 90#
    5RM, Squat: 165#

    3. 1RM, Bench: 105#
    1RM, DL: 245#

    4. I’m doing P.H.A.T. (Power Hypertrophy Adaptive Training) currently from Layne Norton. It is two days of “Power” training (upper & lower) in the 3-5 and 5-8 rep range and 3 days of hypertrophy lifting w/ lots of assistance moves in the 8-20 rep range and some dynamic style lifting w/ 3 reps at 65-70% of 3-5RM. Before that did a Westside Barbell program that was a split between Power and Dynamic lifting.

    Haven’t tested 1, 3, or 5RM on DL’s lately. 5RM was 185 at the same time I hit the 245 PR (Nov. 2011) for 1RM listed in #3, at that time 3RM was 215. I recently pulled an 185×8 (12/7/11) after two sets of 170×7 so I imagine those numbers have all gone up. If I get any new #’s soon, I’ll update.

  7. Squats 255×5, ?3s, 285 1RM
    Bench 175×5, 185×3, 200 1RM
    Deadlift 275×5, ?3s, 309 1RM
    Press ?5s, 115x3s, ?1RM
    Weighted Deadhang Pullups 55×5, 3?s, 80 1RM

    *all in pounds

    Probably not overlly helpful, but it’s all I got.

  10. An example few female PT clients of mine. We’ve only attempted max singles. Training is alternating sessions of 20 rep squats with 5 rep sets, presses and pulls are 5 reps. When a set of 5 can’t be completed, 2×3 is substituted.

    Agatha
    SQ 60kg x30, 70kg 2×5, 75kg x1
    BP 32.5kg x5, 35kg x1
    DL 70kg x5, 80kg x1

    Louise
    SQ 60kg x20, 75kg 2×5, 85kg x1
    BP 47.5kg 3×5, 55kg x1
    DL 90kg 1×5, 105kg x1

    Stacey
    FSQ 70kg x5, 75kg x3
    OHP 37.5kg x5, 40kg x1
    DL 100kg x5, 115kg x1

  11. I always wondered about the static discrepancy you have talked about between volume and intensity. It was 60-70 pounds on the squat if I recall correctly from the e-book, but for someone who’s 5RM is 355 that’s a huge difference. It seemed like 85-90% of the intensity day was a good number, still kept the same discrepancy in the examples from the e-book but closed the gap a bit for weaker lifters.

  13. Deadlift:
    5RM: 265#
    3RM: 270# (not a true 3RM. Was suppose to pull that weight 5 times but only got 3)
    1RM: 270# (also not a true 1RM. Just took a pull at it once to take 3rd place on the leader board at the box)

    Squat:
    5RM: 160# (not a true 5RM… did this in a 3×5 setting)
    3RM: Not sure
    1RM: 190#

    Bench:
    5RM: 105#
    3RM: Not sure
    1RM: 120#

    Press:
    5RM: 75#
    3RM: Not sure
    1RM: 80#

    I follow CrossFit Football programming and for strength, follow the amateur program. Since I follow the ASWODs, all of my 5RM are not true 5RM (aside from deadlifts) because of the 3×5 rep scheme.

  14. Deadlift:
    5 RM: 225#
    3 RM: 235#
    1 RM: 260#

    Squat:
    5 RM: 185#
    3 RM: 200#
    1 RM: 220#

    Bench:
    5 RM: 125#
    3 RM: 135#
    1 RM: 150#

    Press:
    5 RM: 80#
    3 RM: 85#
    1 RM: 100#

    Following Strength Villian’s Train like an Athlete. Currently starting week 5. Otherwise training is low rep (3,2,1’s) for many sets. Always pull/chin ups, weighted and unweighted as well as dips. Not sure if you’re looking at bodyweight, age etc. I weigh 126#, 34 yrs. old and proud mom of 3 :)

  15. Deads:
    5RM: 265
    3RM: 285
    1RM: 305 (10/5/11)
    Squat:
    5RM: 225*
    3RM: 250*
    1RM: 275 (tonight)
    Bench:
    5RM: unsure
    3RM: 135
    1RM: 155(12/17/11)
    I typically train triples for the bench and squat, and one set of fives on my DL days. I on a Wendler-type program up until November. I tested my bench this week and was successful at 155#, but failed at 160#, which I found surprising considering I did 5×3 at 130 the week before.

  16. Not a female, just an off topic press question for both genders.

    I’ve always pressed with a pretty wide grip. I’d measure with my thumb from the beginning of the knurl and press from there. I’ve been reading though (from SS 3rd Edition) that you really want to have a narrower grip, like hand starting right at the beginning of the knurl. I tried that today with some light weight. Started with the bar, and worked up to about 70% of my 1rm, and did a few sets of 6.

    I find it really hard to get into position. I’m about 5’11 229lbs. I feel like it causes a lot of stress on my wrists. I checked my form from the side and front via video to come to this conclusion. The only way I can get the bar to touch my delts/chest is by hyperextending my back a little bit. Another thing about the side view, its really hard for me to get my forearms under the bar enough to make my forearms vertical from the side. (and not be behind the bar)

    I was hoping you had some tips for getting into a good press position. Maybe some mob tips? Work through it until I get used to it? Wrap my wrists? Lose some damn weight? All/some of the above? (Planning on doing more conditioning/dieting to lose weight again, in January when I’m finished with Smolov intense)

    I must say though this definitely feels stronger on the ascent for the rep, but at the bottom it is just so incredibly uncomfortable.

    Any help would be greatly appreciated,

    Thanks Justin!

  17. Squat
    5 RM-215
    3 RM- unsure haven’t tried
    1 RM-225
    Bench
    5 RM 122.5
    3 RM-unsure haven’t tried
    1 RM 136
    Deadlift
    5 RM 235
    3 RM- unsure haven’t tried
    1 RM 260
    Press
    5 RM 82.5
    3 RM -unsure haven’t tried
    1 RM 90

    5 RM current, 1 RM older planning to 1 RM soon

    Former Crossfitter started strength training January 2011-did Jim Steele-train like an athlete for 3 months and then to Strength Villain’s LP. Just started TM November 2011.

  18. Michael Loucas: Don’t worry a out the bar punching your chest/delts at the beginning of the press, it even talks about that in the book. It’s not a jerk, you don’t need the bar in contact with your body. Just get the bar inline with your forearm in the base of your hand and get your forearms close to vertical. The bar will probably float just below your chin and that’s fine, no big deal!

  21. @Michael Loucas-

    It shouldn’t stress your wrists too much as long as your wrists are in line with your forearms…i.e. the backs of your hands should be pointing straight up and form a line with your forearms. Make sure you’re holding the bar right in the heel of your hand, not in your fingers where it’ll bend your wrist back.

  24. 1. List the 3 rep maxes (3RMs) of all the lifts you have data on.
    Squat: 170
    Bench n/a
    Deadlift: 185

    2. List the 5RMs of all the lifts you have data on.
    Squat: 160 (I did it for 5×5 so it’s not a true max)
    Deadlift: 175 (same as above)
    Bench: 85 (but I think I had more)

    3. List the 1RMs of all the lifts you have data on.
    Squat: 200 (true max, I didn’t have an ounce more)
    Bench 105 (I may have had a little more)
    Deadlift 205 (but I had more)

    4. List the set/rep scheme of your recent and/or current program.
    I’m currently doing hi reps – 6s, 8s, 10s, mixed in with 10x2s. I’m also squatting daily, mixing in heavy singles with the hi reps.
    Before a three week vacation and training break I was doing heavy 2s, 3s, and sometimes 5s.

  25. fine.

    Squat:
    5 RM: 112.5
    3 RM: 117.5 wtf
    1 RM: 115

    Bench
    5 RM: 57.5
    3 RM: 69
    1 RM: 70

    Deadlift
    5 RM: 130
    3 RM: 127.5
    1 RM: 137.5

    I weigh 60-65 kg. Most recent program was 2 cycles of 5\3\1.

  28. Sometimes I don’t sleep much and use internet explorer at work.

    …that explains a lot.

    also my name, it’s a freakin ROCKY HORROR reference!

    what’s the matter with you people

  30. @ BW averaging 134-138lbs:

    Squat 5RM: 190 (attempted sixth rep was bad form and not considered valid)

    Deadlift 3RM: 200 (attempted 4th rep did not leave the ground)

    Also: Bench 110×6

    Overhead press is kinda ridiculous: 80×7… I’ve really pushed the volume on it

    Just finished the 4th cycle in 5/3/1, I haven’t attempted official 5RMs, 3RMs, or 1RMs since in every final set of the program, I am always making reps over the minimum amount.

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  33. Deadlift:
    5 rpm 235# (haven’t tried since May)
    3rpm: don’t know
    1 rpm: 275#(could go higher)

    Bench:
    5 rpm 105#
    3 rpm don’t know
    1 rpm 135#

    Squat:
    5 rpm 200# (back in Feb)
    3 rpm don’t know
    1 rpm (was 225# – not true one)

    Press:
    5 rpm don’t know
    3 rpm 80# (not true …done in 3×3 setting
    1 rpm 95#

  34. For the last 6-9 months my training has been really haphazard and inconsistent, so there’s no method to blame for these stats.
    I have no legit 3 or 5 rep maxes as I generally train in the 3×5 or 5×3 realms.
    It seems 225 is my magic number…

    Squat
    1- 225
    3-215
    5- 195

    Bench
    1-125
    3-105
    5- 102

    Press
    1-78
    3-72
    5-70

    Deadlift

  36. Deadlift
    1RM – 233
    5RM – 183 (this was 5 sets of 5)

    Bench Press
    1RM – 120
    3RM – 105 (for 3 sets)
    5RM – 100 (for 3 sets)

    Squat
    1RM – 173
    8RM – 133 (4 sets of 8)

    Press
    1RM – 85
    4RM – 73 (4 sets of 4)

    I looked back through the last few months of my lifting notebook. These are sort of hard to report, though, because my coach gives us very specific percentages of our max and work sets (like 4 sets of 8 at 77.5%) as part of an 8 week cycle. The only ones that are accurate maxes are the 1RMs.

  37. Naomi (dairyfarmer’s wife).

    3RM
    squat 85kg (187lbs)
    bench 53 (117)
    dl 113 (249)

    5RM
    sq 82kg (181)
    bench 51 (112)
    dl no data only do triples

    1RM
    sq 92.5 kg (204)
    bp 55kg (121)
    dl 120 (265)

    5×5 on Texas. Now switched to 3×8 sq & bp volume. Dl always 3RM.

  38. 1RM
    box back sq 290lbs
    bench 140lbs (back in March>had a L arm injury following this)
    dl 270lbs

    3RM
    box back sq 275lbs
    bench ?
    dl 260lbs (w/axle)

    5RM
    box back sq ?
    bench 105lbs (incline bench)
    dl 270lbs (no its not a typo)

    I had a L shoulder injury and a mental war against my deadlift during the span of these #’s. I have not gone for 1RMs in six months.

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