squat

DAY 3 — LEGS + CORE * Hack squat — 3 × 6–10 * Romanian deadlift — 3 × 8–12 * Bulgarian split squat — 3 × 8–12/leg * Seated leg curl — 3 × 10–15 * Cable crunch — 3 × 10–15 GOAL: Keep your lower body strong and proportional while building the upper-body frame.

matched text: “squat”

Abstract Background Bodyweight multipliers (BM = L/M, where L denotes the absolute load lifted in kilograms and M the athlete's recorded body mass) represent the dominant benchmarking heuristic in strength and conditioning. However, because relative strength declines non-linearly with body mass, a single fixed threshold is not equally attainable across the body-mass spectrum, and these static standards provide no lift-specific, percentile-based reference for practitioner use. Methods A large-scale dataset of drug-tested, classic competitive powerlifters was analyzed to establish empirical percentile-based normative standards. A "Best-Ever" filter was applied to isolate each athlete's peak performance, yielding a final sample of N = 101,898 athletes (aged 21–49). Quantile regression was employed to independently estimate normative percentiles (50th, 75th, 90th, and 99th) and evaluate mass-dependent changes in relative strength across all three lifts. A Loess smoothing procedure was applied to percentile values summarized across weight classes to visualize mass-dependent performance trends. All athletes were retrospectively mapped into current International Powerlifting Federation (IPF) weight categories to produce absolute-load normative atlases stratified by lift, sex, and weight class. The internal lift ratio, the percentage contribution of each lift to the competitive total, was additionally quantified across the mass spectrum. Results A systematic, non-linear decrease in relative BMs was observed across all performance percentiles ( p < 0.001). The smoothed male 99th percentile deadlift multiplier declined from 4.37 in the 59 kg class to 2.65 in the 120+ kg category. A progressive mass-dependent decline was identified, with the rate of relative strength decay becoming significantly steeper at elite tiers (99th percentile) compared to intermediate levels (50th percentile). Female athletes exhibited a steeper mass-dependent decline in bench press and squat performance compared to males. The internal lift ratio shifted systematically from deadlift-dominance in lightweight categories (~ 42%–45%) to a substantially narrower gap between deadlift and squat contribution in heavyweight classes (~ 39% vs ~37%). Conclusion Traditional linear BM benchmarks are not equally attainable across body-mass classes and lack the resolution to support lift-specific athlete assessment. The empirical percentile-based normative framework established in this study provides coaches and researchers with a transparent, data-driven tool that accurately reflects the distribution of competitive performance across body mass categories. A practical normative atlas expressed in absolute kilograms is provided as a directly applicable field tool.

matched text: “squat”