Basically it has 9 exercises where you should either be able to do a certain % of your body weight as your 1RM, or a certain amount of reps, etc. So this is a way to see how you measure up against what women "should" strive to be able to do.
Bench - I can bench 130 without a doubt. I haven't done a BB bench in a minute cause I'd want a spotter. I could ask someone at my gym but I usually just use dumbbells. I have been working with 45's lately. Any time I lift heavy I do about 5 reps per set, obviously except when trying to find a 1RM. Last time I used a barbell I did 115 twice. I am going to try for 130 soon though.
Overhead Press - 105 1RM for me which I have not attempted yet but I'm pretty sure I can hit. I work with 85, have done 95 before. Right now my shoulder is pissy so it's not the ideal time to try, but once it's in a better state I am going to get 100+ overhead.
10 Full ROM Pushups - I can do 20-30 of these depending on the day.
1 Bodyweight Chin Up - Easy, I could hit 3-5 in a set
Deadlift - Here's where I suffer big time. 255 is a lofty goal for me right now. I have never been a strong deadlifter - genetically small butt and legs, tight hips and hamstrings, that whole deal. I am naturally more of an upper body powerhouse. So I hit 205 in September, then in December I injured my back while deadlifting. Now I am doing it but with less weight and really trying to focus on form. The heaviest I have gone lately is 155 for 5 reps. I have been wary of going much heavier without having someone watch me. Well today was sort of my lucky day! I was lifting and Will the instructor was there. We were chatting and started talking about deadlifts and my injury. He said he had some time and he could help me out. Well I did NOT have alot of time, I was running a bit late this morning and had a bunch of stuff left to do (I had already squatted and I don't really like to do both lifts on the same day) but I loaded up a 135# bar quickly and busted out 5 reps to see what his thoughts were. All he said was "It looks good" Well... good!!! That's a relief. I told him that this weight was fine but any time I go heavy I tend to pick up my hips too early which puts more of the weight onto the lower back. Will's advice for me was to only do 2-3 reps when I go heavy and just really focus on form. I will try that on Friday when I deadlift maybe with like 165-175 and see how it goes. It's good to hear from a trainer that my form looks ok - cause I have been working on it
Squat - Almost there. 212 is the goal, I know I can do 205. And that's raw, so I bet even with a belt/Oly lifters I could do it right now. Somehow I'm a decent squatter, I tend to be more quad dominant but in recent months I've developed my glutes/hamstrings much more.
Barbell Hip Thrust - I don't really do these often, I find them to be kinda awkward. I can do some weight but over 200? No idea.
2 minute Plank - Oh hell no. I don't plank too often but I bet if I tried I could do like 1 minute. It's just not something I train often.
20 inch Box Jump - Getting there. I didn't do these at all but now I do, and I think the box I use might be 12. Maybe in time, but for right now I am good with the 12 and just working on improvement.
All in all - not bad. My weak points are pretty much what I expected. I have been lifting seriously/consistently for almost 1.5 years so I feel pretty good about where I'm at, especially with no formal coaching of any kind. And after today I feel like I have the confidence to work up to heavy deads again, albeit very slowly and carefully. One day I would love to pull over 300
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