Lift ratios

[Steel-Spevenburg]

Posting my progress on another thread, I realized my deadlifts were way behind in comparison with how much weight I'm doing on other lifts.

Which got me wondering.. What do you think the right ratios are for other exercises in comparison to your deadlift for good overall strength balance? (Since deadlifts are usually peoples' heaviest lift)?

For example, here are my lifts @ 6 reps right now (no laughing):

Deadlift: 165

Squat: 245 (1.5x my deadlift)
Bench: 195 (1.2x my deadlift)
BB Rows: 140 (0.8x my deadlift)
Military pr: 95 (0.6x my deadlift)

Obviously my ratios are whacked out cuz my deadlift is so low in comparision, which is why I'm curious to see what you guys think is right. If you just want to post your weight for each exercise I'll do the math Doesn't matter how many reps as long as it's the same number of reps for every lift.

 

[the small soldier]

I'm 200 pounds

For 6 Reps

bench: 275

Squat: 425? ( I do 405 for 10)

Straight leg DL: 400? (I do 365 for 10-12)

I don't do BB much i do DB rows and I use 150's for 8

Don't do military press I Do DB presses and I use 90's for 10

 

[Steel-Spevenburg]

I'm 200 pounds

For 6 Reps

bench: 275

Squat: 425? ( I do 405 for 10)

Straight leg DL: 400? (I do 365 for 10-12)

I don't do BB much i do DB rows and I use 150's for 8

Don't do military press I Do DB presses and I use 90's for 10

So you're like this:

Squat 1.1x DL
Bench 0.7x DL
BB Row 0.7x DL
Milit pr 0.5x DL

currently height 5'10, bodyweight: 220pounds, bf% not to sure on but its low

bench 363 for 2 reps
squat 550 for 4 reps
deadlift 600 1 rep
one arm dumbell row 175 6 reps (i never do barbell row, dont like it)
dumbell shoulder press 132s 4 reps

never really done militray press, i always found incline bench press and dumbell shloulder press were always enough,
i incline bench 310 for 4 reps

Can't really figure out the ratios for yours buddy, the reps you're giving me are all over the place.

If I get enough people I'll add them all up and take the average--could be kinda interesting. So far out of two people (smallsoldier and me, haha) it looks like this:

SQUAT: 120% of deadlift
BENCH: 80% of deadlift
BB ROW: 70% of deadlift
MILITARY PRESS: 50% of deadlift

 

[ark94]

I'm not a heavy lifter at all yet, but i'll contribute.


I weigh 170.5lb
All are for 5 reps.

Deadlift - 195lb
Squat - 100lb (lol, had to bump down from 135 because of shitty form)
Bench Press - 135lb
Military Press - 85lb
BB Row - 120lb

Mine are also all over the place.

 

[Steel-Spevenburg]

I'm not a heavy lifter at all yet, but i'll contribute.


I weigh 170.5lb
All are for 5 reps.

Deadlift - 195lb
Squat - 100lb (lol, had to bump down from 135 because of shitty form)
Bench Press - 135lb
Military Press - 85lb
BB Row - 120lb

Mine are also all over the place.

It's all good man, as long as those are all for 5 reps. So your lifts are roughly:

SQUAT: 70% of deadlift (I gave you 135 )
BENCH: 70% of deadlift
BB ROW: 60% of deadlift
MILITARY PRESS: 45% of deadlift

Bringing the averages to...

Squat 105% of deadlift weight
Bench 80% of deadlift weight
BB Row 70% of deadlift weight
Military Press 50% of deadlift weight

 

[the small soldier]

I see what you're doing now! I was confused at first, this would make a cool stats research project.

 

[Steel-Spevenburg]

I see what you're doing now! I was confused at first, this would make a cool stats research project.

Yeah, it could serve as a good benchmark for people too.

 

[JDid23]

when did you start all of your lifts steel?

 

[Steel-Spevenburg]

when did you start all of your lifts steel?

Like START start? I've been lifting since I was 18 but didn't start deadlifting regularly till last month. So about 8 years I guess? Not sure if that's what you were asking.

 

[JDid23]

Like START start? I've been lifting since I was 18 but didn't start deadlifting regularly till last month. So about 8 years I guess? Not sure if that's what you were asking.

don't worry about deads then. They will SKYROCKET. Take it slowly and just keep doing your thing; it's perfectly normal for someone to squat and bench more than they deadlift if they haven't deadlifted before.

 

[moya]

squat: 455
bench: 230
dead: 495

 

[malinor]

(5RM) Dead:375 Squat:353 Bench:231 OH-Press:154 BB-Row:190

 

[dmp00]

I'll contribute for my first official post being as its in the name of research:

Squat - 405
Dead - 505
Bench - 335
OHP - 205

All are 1RM

 

[Tblock1]

Bench: 255x1, 225x5?
Squat: 300x5
Deadlift: 375x5
Military press: 150x5
bb row: 195x5
1-handed dead: 275x1, 255x3 (used straps)


All at 6 foot 190 17 years old 1 year training

to calculate 1 rep maxes: Weight lifted X reps X .03333 + weight lifted

Hope that helps


Ratios for me:

Bench: 0.6 of deadlift
Squat: 0.8 of deadlift
Deadlift: 1 of deadlift lol!
military press: 0.4 of deadlift
row: .52 of deadlift
1 handed deadlift: .73 of deadlift

 

[Hellawulf]

Maxs 5- rep
Bench 210
squat 275
Deadlift 365
Barbell Press 115
Row 200

 

[Steel-Spevenburg]

Right on guys! dmp00 got a row?

The averages are looking more like how I thought they would:

The average SQUAT weight is 90% of DEADLIFT weight
The average BENCH PRESS weight is 65% of DEADLIFT weight
The average BB ROW weight is 60% of DEADLIFT weight
The average MILITARY PRESS weight is 40% of DEADLIFT weight

 

[Steel-Spevenburg]

This is sweet, check it out.

Here are my lifts:

Deadlift 175
Squat 245 (140% of deads)
Bench 195 (110% of deads)
BB Row 140 (80% of deads)
Military Pr 95 (55% of deads)

So at the weight I'm doing with all my other exercises, I just figured out I should be deadlifting about 260 to catch up with my other lifts. Cuz then my percentages would look more like the average:

Deadlift 260
Squat 245 (94% of deads)
Bench 195 (75% of deads)
BB Row 140 (55% of deads)
Military Pr 95 (40% of deads)

BTW keep submitting, I'll keep adding to the spreadsheet and then I'll post it online once I have 20 or so.

 

[dmp00]

Steel - Haven't done a 1RM for row but have been doing 255 x 3

 

[imafuturebodybuilder]

I've only been lifting for 1.5 years. They are slowly going up.

Deadlift: 405x1

Squat: 365x1
Bench: 215x1
BB Rows: 205x1
Military pr: 205x1

 

[Landospike]

These are not bad numbers. Keep it up!