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Weight & Rep Tables

Lookup Working Weights, Reps, and Distances

Tip: Try different weights that are 5-10 lbs under your current bodyweight then set your goal for race day.

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Deadlift (lbs):

Sprint

____

Bench Press (lbs):

Sprint

____

Wall Ball Squat (reps):

Sprint

30

Pull Ups (reps):

Sprint

0

Row (m):

Sprint

1000

Run (km):

Sprint

3k

Standard

____

Elite

____

Standard

____

Elite

____

Standard

Standard

40

Elite

____

Elite

50

____

Standard

1500

2000

Elite

Standard

3k

5k

Elite

Olympic

____

Olympic

____

Olympic

Olympic

60

____

3000

Olympic

8k

Olympic

The Power Racing Weight Tables are the heart of what makes Power Racing fair and competitive for all athletes. Learn more about the weight tables.   

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Post the weight, rep, and distance tables in your gym to keep you focused and motivated.

Why the Power Racing Weight Tables Work So Well

Power Racing uses the Wilks Coefficient to determine the working weight for each athletes individual weight. The Wilks Coefficient is a proven mathematical formula that is used to measure the relative strengths of lifters across different weight classes and between men and women.

The perfection of the Wilks Coefficient

The Wilks Coefficient solves the problems of both absolute weight competitions and bodyweight lifting tests. Robert Wilks, CEO of Australia Powerlifting, developed the coefficients by analyzing the results of professional powerlifting at each weight class. Using the results of equivalently trained athletes across hundreds of events Wilks created a natural strength curve relative to body weight. The mathematical formula that Wilks created can be applied to any competitor's bodyweight and total lifted weight. The output allows any two athlete's relative strength to be compared. Power Racing uses the Wilks formula to create "equal work" weight tables to create a competitive playing field for all athletes.

Why bodyweight competitions don't work

Numerous tests of strength have been created over the years that use bodyweight as the working weight for lifting challenges. The problem with these tests is that lighter lifters have an advantage. There are natural limitations of the human skeletal and muscular system that make it impossible for linear equivalency as athletes increase in size. 

Why absolute weight competitions don't work

The problem with absolute weight tests are obvious and the reason all competitive lifting competitions uses weight classes. Strength competitions that load the same weight for all athletes instantly skew the top finishers to all be larger athletes.