Relative lift strength

[jogenn]

I am starting off with a bench press of 135 for 3 reps,
a military press of 77lbs for 5 reps.
I am 156lbs and 19.5% body fat and can do dips with an extra 16.5lbs
on the dipping belt for 9 reps.

Questions:
1) Is my dip strong relative to my bench. Is my bench strong relative to my military press.
2) Let us say I work up to a bench of 200lb. What should my dip be then?
What should my military press be?
3) My bench always fails in the bottom third of the lift. What body part do I need to strengthen to get past this?

Thanks

 

[big4life]

Welcome to the site!!

Personally, I'm not big on trying to equate strength in one lift to another lift. I'm sure that many do, but my goal is to improve on my previous lift in each lift.

Post up your routine so we can see what it looks like.

 

[anthrax]

You're a guy ?

 

[Illuminati]

I am starting off with a bench press of 135 for 3 reps,
a military press of 77lbs for 5 reps.
I am 156lbs and 19.5% body fat and can do dips with an extra 16.5lbs
on the dipping belt for 9 reps.

Questions:
1) Is my dip strong relative to my bench. Is my bench strong relative to my military press.
2) Let us say I work up to a bench of 200lb. What should my dip be then?
What should my military press be?
3) My bench always fails in the bottom third of the lift. What body part do I need to strengthen to get past this?

Thanks

if you are failing in your bottom third of the bench there are two possibilities:
1. you have too much weight
2. your lats are not strong enough.

i would reccommend doing work to strengthen your lats.

 

[ghettostudmuffin]

Ya, definitely hit the lats harder like illuminati said. All big benchers have BIG lats. Also, Lower the bar under full control to your chest, pause just for a moment and then try to explode the bar off your chest as hard as possible to blast past that sticking point. Make your triceps a priority too.

 

[JohnRobHolmes]

pausing the bar and exploding from the chest has really helped my bench power. im starting to move weights i used to think i could never get from doing that.

 

[cwick0]

3. Do some rest pauses (stop the weight at the bottom for 1 second, then press it back up, 1 set of 3 at the end of your chest routine should be adequate) and you will be fine on this one.

 

[Illuminati]

3. Do some rest pauses (stop the weight at the bottom for 1 second, then press it back up, 1 set of 3 at the end of your chest routine should be adequate) and you will be fine on this one.

if you do this, make sure to keep your back tight during the pause (this is done by pulling the shoulder blades together.) otherwise you will loose a lot of explosion

 

[jogenn]

Thanks for the replies guys which I have only just seen.

Male beginner

1) Here is my routine
Work the body once a week on a three day split. HIT workout. One set to failure. I am doing this after reading a book by Stuart Mcrobert on abbreviated training

Monday: Upper Body Push
Bench Press 135lbs for 3 reps
Dips: Bodyweight (which is 154lbs) plus 16.5lbs for 9 reps
Standing Military Press: 77lbs for 6 reps

Wednesday: Legs and Deadlift
Squat to parallel: 147lbs for 5 reps
Deadlift: 228lbs for 10 reps
Leg Extensions: 187lbs for 10 reps
Leg Curls: 66lbs for 10 reps

Friday: Upper Body Pull
1 arm Dumbell Rows: 84lbs (One hand) for 7 reps
Weighted Chins: Bodyweight plus 11lbs for 6 reps
Wide Grip Chins (Palms Out): Bodyweight only for 4 reps
Biceps Curls with Barbell: 76lbs for 4 reps

Saturday: Grip
Captain of Crush Gripper Trainer Level for 13 reps
Hold a barbell at the top of the deadlift position in a power rack for
one minute: 176lbs

That's it:
I will try your suggestion of pulling in the shoulderblades and exploding out of the bottom of the bench press.
It is wierd, but even though all of you mention the lats, they seem naturally much stronger than my chest.

The other problem I have is with the squat which as you can see is very weak for my bodyweight of 154lbs. I always fail at the bottom, and even though I fail, it feels wierd to me, because I don't feel like the legs have been worked at all by it. My legs are not tired at all after the squat, but I fail.

Anyway, thanks for your help again and any other suggestions welcomed.
My targets are to double my bodyweight on the squat (308lbs) and to bench 200lbs. I also want to deadlift 400lbs.

 

[anthrax]

I would do BB rows friday instead of 1 arm Dumbell Rows