weightlifting fellas inside: i have a query about bench:squat:deadlift ratio(s)

[98tadriver]

is there a set bench/squat/deadlift ratio?

i did a quick search and i found

weight:bodyweight ratios-

benchpress should be 1.5x your bodyweight
squat should be 1.5x your bw
deadlift 2.5x your bw

another thing i found was ratios of one exercise to another (the one im trying to figure out)

i read that-

if ur bench is 300
then ur squat should be 400
and deadlift should be 500

what ratios have you guys read about or gone by?

im just trying to figure out a ratio so i can get a good idea and make sure im doing everything as i should

i havent tried my 1 rep max on squats or deadlifts yet, so i can only speculate what it would be. according to this chart, http://www.criticalbench.com/chart.htm (which seems to be pretty accurate) shows my 1 rep max for squats would be 400 and deadlifts would be 450. i wont claim to doing that weight until i actually do it.

im waking up around 197-198lbs

what ive accomplished so far-

bench- 300x1
squats- 315x9 (which translates to 400x1)
deadlift- 425x2 (which translates to 450x1)

ive been slacking on deadlifts, but im sure with a few months of hard work i could hit in the high 400's or maybe even touch 500. squats have been steadily increasing

[bubba428]

a few years ago when i was serious about lifting, I was benching 250x5 squatting 350x5 and dead lifting 600x2 at a weight of 295lbs not sure where the ratio comes it but its seems like your lifts are about right

[HardcoreZ28]

Personally I've never gone for any ratios. They can hinder your gains. Just go for your max and that's it. If you have it in your mind that you need to do say double the weight in deadlifts that you do in bench, you may be cheating yourself out of doing more. Try to add 5lbs to your lift every week or two until you hit a plateau....then change up your workout routine and do it again.

Wild Bill would be the man to talk to though for actual scientific training percentages. Wait for him to chime in.

[WildBillyT]

Originally Posted by 98tadriver

is there a set bench/squat/deadlift ratio?

i did a quick search and i found

weight:bodyweight ratios-

benchpress should be 1.5x your bodyweight
squat should be 1.5x your bw
deadlift 2.5x your bw

another thing i found was ratios of one exercise to another (the one im trying to figure out)

i read that-

if ur bench is 300
then ur squat should be 400
and deadlift should be 500

what ratios have you guys read about or gone by?

im just trying to figure out a ratio so i can get a good idea and make sure im doing everything as i should

i havent tried my 1 rep max on squats or deadlifts yet, so i can only speculate what it would be. according to this chart, http://www.criticalbench.com/chart.htm (which seems to be pretty accurate) shows my 1 rep max for squats would be 400 and deadlifts would be 450. i wont claim to doing that weight until i actually do it.

im waking up around 197-198lbs

what ive accomplished so far-

bench- 300x1
squats- 315x9 (which translates to 400x1)
deadlift- 425x2 (which translates to 450x1)

ive been slacking on deadlifts, but im sure with a few months of hard work i could hit in the high 400's or maybe even touch 500. squats have been steadily increasing

Ron,

From what I've heard, it's best to estimate your 1RM's from a set of 5- not any fewer. For some reason that seems to be a magic number.

As for the ratio- who knows, really. It depends on your body type. Yes, that sounds like a copout answer, but if you have a long femur squatting can be hard. If you have longer arms, deadlifting can be easier. There's a guy out there who is the pound for pound DL champ and it's no surprise that his arms are really long compared to the rest of his body. My squat is above par, my bench is on par, and my dl is way off. By like 100 lbs.

The ratios you posted are probably a good rule of thumb, though.

[jts98z28]

when i used to lift i ignored ratios and just focused on the dieting aspect of it, but bb.com prolly has something about the ratios

[LTb1ow]

Cool info Ron.

I am slacking on the 1.5 ratio to body weight.

[98tadriver]

cool, thanks for the input guys. i always thought having longer arms made deadlifting harder lol. as for the ratios, i just wanted to be pretty well rounded, even though i do understand people with certain genetics/body types will accel at certain lifts. id say out of the 3, id say bench is my weak point bc of my longer arms. When my T rex-arm'd buddies are locked out on bench, im like half way thru my rep lol

[WildBillyT]

Originally Posted by 98tadriver

cool, thanks for the input guys. i always thought having longer arms made deadlifting harder lol. as for the ratios, i just wanted to be pretty well rounded, even though i do understand people with certain genetics/body types will accel at certain lifts. id say out of the 3, id say bench is my weak point bc of my longer arms. When my T rex-arm'd buddies are locked out on bench, im like half way thru my rep lol

No, sir. Longer arms = less travel.

[98tadriver]

haha nicee, ill keep workin on the deads and get that number up. i went heavy on chest tonight with my buddies. i topped my previous best of 300 with 305. it didnt feel that bad so i went up to 315. almost got it on the first attempt. 2nd time around i setup a lil better and got it! nailed 225x10 after that. it felt more like 185 after getting 315 up lol

[WildBillyT]

Originally Posted by 98tadriver

haha nicee, ill keep workin on the deads and get that number up. i went heavy on chest tonight with my buddies. i topped my previous best of 300 with 305. it didnt feel that bad so i went up to 315. almost got it on the first attempt. 2nd time around i setup a lil better and got it! nailed 225x10 after that. it felt more like 185 after getting 315 up lol

Yeah, just be careful with heavy deads. Quick way to put yourself out of comission for a while... listen to your body.

[98tadriver]

Originally Posted by WildBillyT

Yeah, just be careful with heavy deads. Quick way to put yourself out of comission for a while... listen to your body.

indeed. the last thing i wanna do is "drop a nut" or have my intestines come out of my butt

[bubba428]

Originally Posted by 98tadriver

indeed. the last thing i wanna do is "drop a nut" or have my intestines come out of my butt

gonna have to step up the roids then

[WildBillyT]

Originally Posted by 98tadriver

indeed. the last thing i wanna do is "drop a nut" or have my intestines come out of my butt

I was going to say watch out for a herniated disc on a bad pull, but that works too.