🏋️ David’s Lifts vs Population Standards
Classifications based on strengthlevel.com user-submitted data for a 165 lb (75 kg) male — a decent proxy for David at 164 lbs.
Bench Press (Barbell) — 🏆 Advanced
| Metric | Value |
|---|---|
| Top working set | 215 lbs × 3 |
| e1RM | 236 lbs (107 kg) |
| × Body weight | 1.44× BW |
| Population rank | ~86th percentile |
| Level | Threshold | David |
|---|---|---|
| 🟢 Novice | 150 lbs | ✅ |
| 🟡 Intermediate | 195 lbs | ✅ |
| 🔶 Advanced | 245 lbs | Close (236) |
| 🔴 Elite | 315 lbs | — |
Verdict: This is your standout lift. A +34% gain since Nov 2024. One more solid cycle and you’ll crack 245 for a true Advanced classification. The spotter gap is the main thing holding you back — 215×3 without a spotter is genuinely risky, and you’ve noted it yourself. A power rack with safeties or asking for a spot on just that top set would unlock a few more pounds.
Squat (Barbell) — 🟡 Novice / Low Intermediate
| Metric | Value |
|---|---|
| Top working set | 185 lbs × 6 |
| Estimated 1RM | ~220 lbs (100 kg) |
| × Body weight | 1.34× BW |
| Population rank | ~45th percentile |
| Level | Threshold | David |
|---|---|---|
| 🟢 Novice | 195 lbs | ✅ (d) |
| 🟡 Intermediate | 255 lbs | — |
| 🔶 Advanced | 320 lbs | — |
| 🔴 Elite | 405 lbs | — |
Verdict: Your squat is your weakest link, and you know why — the knee issue. You’ve been subbing Leg Press on bad days, which is smart. Barefoot helped (noted Jun 6). If you can get the knee stable, there’s 30-40 lbs of untapped strength here given your work capacity on other lifts. A 225 lbs squat for reps is a realistic goal once the knee cooperates.
Overhead Press — 🔶 Advanced 🚀
Your DB OHP numbers (70s×8 today) put your calculated barbell OHP in Advanced territory.
| Metric | Value |
|---|---|
| Top set | 70 lbs × 8 per arm (today) |
| Estimated 1RM | ~89 lbs per arm DB / ~175 lbs barbell equiv. |
| × Body weight | 1.07× BW |
| Population rank | ~80th percentile |
| Level | Threshold (BB OHP, 165 lbs) | David |
|---|---|---|
| 🟢 Novice | 95 lbs | ✅ |
| 🟡 Intermediate | 125 lbs | ✅ |
| 🔶 Advanced | 155 lbs | ✅ (175) |
| 🔴 Elite | 200 lbs | 25 lbs away |
The DB to barbell conversion works out to roughly 50% of your barbell press per arm — right on the standard ratio.
You have a stronger OHP than ~80% of lifters at your weight. It tracks almost identically to your bench in terms of relative strength (both Advanced, both ~80-86th percentile). Your press-to-bench ratio is normal — OHP should be ~60-65% of bench, and 175/236 = 74%.
Wait, 74% is actually high. Most people OHP ~55-65% of their bench. Your OHP is relatively stronger than expected for your bench level. If your bench were proportionally as strong as your OHP, you’d be benching ~270. So your OHP might actually be your better lift relative to bodyweight.
Weighted Pull-up — 🟡 Intermediate
| Metric | Value |
|---|---|
| Top working set | +45 lbs (20.4 kg) × 4 |
| Total weight moved | ~209 lbs × 4 |
| Population rank | ~65th percentile |
| Level | Threshold (+weight for bodyweight) | David |
|---|---|---|
| 🟢 Novice | +15 lbs × 5 | ✅ |
| 🟡 Intermediate | +40 × 5 | Close (+45×4) |
| 🔶 Advanced | +70 × 5 | — |
Verdict: You’re right on the edge of Intermediate/Advanced for weighted pull-ups. Bumping from 4 to 5 reps at +45 lbs would push you solidly into Advanced territory. The note about “pushing off feet” on the first rep is worth cleaning up — once that form is strict, you’re probably already there.
📊 Overall Report Card
| Lift | Level | Percentile | Best Asset | Limiter |
|---|---|---|---|---|
| Bench Press | 🔶 Advanced | ~86% | Strength + technique | Spotter availability |
| Squat | 🟡 Novice/Int | ~45% | Work capacity | Knee |
| OHP | 🔶 Advanced | ~80% | 70s×8 DB, ~175 BB equiv | 25 lbs to Elite (200) |
| Pull-up (Wtd) | 🟡 Intermediate+ | ~65% | Strict form on good days | Consistency |
| Row | 🟡 Intermediate | ~55% | Can handle volume | Grip endurance? |
Overall: You’re an Advanced bench presser who squats like a Novice (through no fault of your own — knee). If the knee ever gets sorted, you’d likely be a well-rounded Intermediate with an Advanced bench — which is a solid profile for someone training 1-2x/week while cutting.
Notable: Lifting 1-2x/week at 164 lbs in a cut and still having an Advanced bench is genuinely impressive. Most lifters lose strength in a deficit. You’re gaining it.
🎯 Next Goals
| Lift | Current | Target | What it takes |
|---|---|---|---|
| Bench | 236 e1RM | 245 (Advanced) | 1-2 more good sessions with a spot |
| Squat | 220 e1RM | 225×1 | Knee stability + consistent barefoot work |
| OHP (DB) | 70/hand×7 | 75/hand×5 | 1 more cycle of double progression |
| Pull-up | +45×4 | +45×5 | Deload then push the top set |
| Volume | ~6000 kg avg | 7000 kg avg | Full sessions with no skipped exercises |
Sources: strengthlevel.com standards for 165 lb male lifters, David’s Hevy auto-generated logs, Epley formula for e1RM calculations.