Use this a guide and help, not as a diabolical tool to beat yourself up over.

These are all factors of bodyweight for men at or under 220#.

Nutin' to be ashamed of …

* Hi-bar squat is with the bar high on the traps, done for full depth with no belt.

**The Pwr Squat is done to legal depth with belt but no suit or wraps.

*** Dumbell is not back-loaded, weight is even on both sides.

All the lifts in the chart are "clean". No bounced benches, sling curls or pressed out snatches etc……