Deadlift 405

Back Squat 315

Front Squat 285

Clean and Jerk 225

Snatch 165

Deadlift 210
Back Squat 230
Front Squat 175
Clean and Jerk 125
Snatch 95

Struggle with grip strength on DL a lot. Deadlift would be heavier if my arms / grip strength could keep up with my legs.

Hey Lance Armstrong! I am still doing assessments. Thank you for submitting your data.

Your back squat is 88% of your deadlift, which is on the higher end, meaning that you may benefit from working on some posterior chain strengthening tasks like RDLs, Good Mornings, and deadlifting.

Your front squat is 88% of your back squat, which is on the higher end, suggesting once again that your quads are strong and your posterior chain needs work. Tempo back rack box squats may help you push your back squat higher in relation to your front squat.

Your clean and jerk is 84% of your front squat, which is decent. Like I wrote to Lisa below, I like my athletes to clean and jerk over 90% of their front squat, so you are close to that metric.

Your snatch is 81% of your clean and jerk, which is almost dead-on the money for where I like to target my athletes, the 80% mark. Well done!

Consider utilizing those tempo box squats and other hinge-dominant tasks to help you push up your deadlift and your back squat, which in turn should also drive up your front squat, making room for gains in the clean & Jerk and snatch, too.

Please let me know what you think! Thanks again for posting.
-Fritz

Hey Lisa! Yes, I am still making assessments. Thank you for submitting your data! I’m sorry for responding so late. I check this blog post every few months. It used to notify me of postings and stopped :/ Onto the assessment!

Your back squat is 67% of your deadlift, which I see as a massive deficit between your squat and deadlift. Your back squat should be much closer to your deadlift. There are many possible reasons for this. Without watching you lift/move, I would guess that you aren’t built optimally for squatting, or perhaps you spent years deadlifting and recently began working on your squat. Or perhaps mobility is the culprit for you.

Your front squat is 86% of your back squat, which is a little high, meaning your front squat is too strong compared to your back squat. I like to target my athletes around 80% (depending on how they are built). This suggests that your quads are dominant and your posterior chain needs work, which is at odds with your massive deadlift.

Your clean and jerk is 75% of your front squat. If clean technique is sound, and the jerk is better than the clean (ideally, this is the case), then I expect athletes to lift above 90% of their best front squat. This suggests to me that you are newer at Olympic Weightlifting compared to your time spent deadlifting, or perhaps your strength is heavily targeted towards slower and heavier lifting. This would explain the large distance between your clean and your deadlift.

Your snatch is 64% of your clean and jerk, which suggests that you are fairly new to Olympic Weightlifting, or your overhead mobility is the limiting factor.

Overall, it looks on paper like you could benefit from running a mobility program for a while and targeting hips, ankles, and thoracic spine. Moving better would allow you to access more of your raw strength, which would improve your squats. As your mobility improves, if you focus on training Olympic Weightlifting for technique and don’t chase PR’s, as your mobility improves, your lifts will improve drastically and rapidly.

Let me know what you think!
-Fritz

Deadlift – 405
Back Squat – 355
Front Squat – 315
C&J – 265
Snatch – 215

Thanks for any insight!

Haha, thanks for your honesty. Wishing you a better training year!
-Fritz

Hey,
It is really nice of you to come back to this topic and check on me.

Unfortunately didn’t really have too much opportunity in the last year to evolve in weightlifting, not to mention fitness wise. Still looking for the best solutions in this matter, hopefully sooner than later will something show up, and I can continue right where I’ve left it.

In the meantime, still doing some fitness, mostly outdoor or in the living room, following the competition program and try to not lose myself.

We’ll see in under what condition can we get back to this topic in a year or so 😀

All the best,
Aron

Hey Tyler,

Thanks for reading! I’m glad that you enjoyed it. I’m sorry I didn’t notice your comment sooner.

With only your numbers and no other data, here is my assessment:

Your front squat is 88% of your back squat, which is on the higher end, meaning your front squat and back squat are a bit too close. This suggests that you are quad dominant, or that you don’t train back squat frequently, or are due for a new PR there (at least you were in August 2022 when you posted your comment).

What’s more puzzling is your huge deadlift compared to your back squat. Your back squat is about 70% of your deadlift, which is very low. Combine this data with your close front squat to back squat ratio, and it tells me that you have a weak hamstrings and a super-strong back. This may explain your massive deadlift, low back squat compared to that deadlift, and a relatively high front squat.

For your olympic lifts, your clean and jerk is 94% of your front squat, which is great. That tells me your clean technique is sound, and you have a strong jerk. I might guess that this is a power clean and jerk due to your large deadlift and weaker squat, though.

Your snatch is 76% of your clean and jerk, which is on the lower end meaning that you are stronger than you are fast. I like to see this ratio close to 80%, so you aren’t too far off. Maybe your snatch technique lags behind your clean and jerk due to your mobility. If you desire to increase your snatch, in addition to improving your ankle and thoracic mobility, you may benefit from dropping your average intensity a bit and work on adding in speed drills:

• power snatches from various positions
• banded and chained snatch pulls
• plyometric jumping drills (start simple with double leg remedial jumps and progress to single leg remedial drills, and then move to more complex and intense jumping tasks). You can pair these drills with your power snatches or dynamic pulls to create an awesome stimulus for power adaptations.

Let me know what you think!
Fritz

Hey Candy! How’s everything going?

Hey Aron! How’s your progress on your lifts coming along?