How Strong Is Your Powerlifting Total?

Compare your squat, bench, and deadlift to competition-level standards. Get your DOTS score and see where you rank.

Your Info

Sex

Training Experience

Bodyweight

lbs

Age (optional)

Federation

Deadlift Stance

Your Lifts

Back Squat 1RM (comp. depth)

lbs

Bench Press 1RM (comp. pause)

lbs

Deadlift 1RM

lbs

Overall Powerlifting Profile

Intermediate

SBD Total

945

lbs

DOTS Score

320

Class II

Squat : Deadlift Ratio

78%

Ideal: 75-85%

Bench : Squat Ratio

65%

Ideal: 60-70%

Your Powerlifting Profile

Recommendations

Sources

Standards derived from: USAPL/IPF classification tables, OpenPowerlifting database, RP Strength competition benchmarks, and Lon Kilgore et al. Practical Programming strength classification tables.

Free Download

Your First Powerlifting Meet Checklist

Meet-day timeline, attempt selection strategy, equipment list, warm-up protocol, and post-meet recovery — all on one page.

Download the Checklist →

Get Coached

Ready to build a competition total?

Brad coaches USAPL athletes through structured peaking protocols. Your first session is free.

Book Your FREE Session!