What's a typical weight ratio for dead lift, bench and squat?

[Threxx]

I've been working out as a passing hobby for years but have generally avoided dead lifts and squats because I had an issue with my knee. My knee is doing better these days so I've begun to try and incorporate these two major exercises into my routine.

I'm curious, however, if the weight I'm doing is normal relative to my other numbers and size or if I'm 'out of balance' (probably due to inexperience and lack of lower body strength).

So for comparison sake, I'm 6'0", low 190s, ~15% BF and I'm currently benching four sets of 235 x 8. For overhead press I'm doing four sets of 125 x 10

I've worked my way up to four sets of 275 x 10 on dead lift. I'm thinking I should be going for fewer reps but I'm still trying to figure out the form. I tried 300 once and found my back was rounding out even though I was technically completing the reps.

For (back) squats I'm only doing four sets of 215 x 12-14, getting my legs to about a 90 degree angle. It feels more like cardio than strength training but if I do any more weight it seems like I can't keep my weight shifted to my heels like I've read I'm supposed to. So I guess I'm still trying to practice my form.

Anyhow... I'm just curious what the typical person at my weight and strength would be doing in these two lower body exercises, just to give me an idea of what I should be working toward after I get the form down.

Thanks!

[ironwill2008]

I can't tell you what's "typical," but the Old School Standard states that to be really strong, you should work towards these goals:

Overhead Press = bodyweight

Bench = 1 1/2 x bw

Squat = 2 x bw

Deadlift = 2 1/2 x bw

[npaoun]

http://www.exrx.net/Testing/WeightLi...hStandards.htm

[chinesemuscle]

I can't tell you what's "typical," but the Old School Standard states that to be really strong, you should work towards these goals:

Overhead Press = bodyweight

Bench = 1 1/2 x bw

Squat = 2 x bw

Deadlift = 2 1/2 x bw

i have the squat and bench backward, oppps

[Threxx]

I can't tell you what's "typical," but the Old School Standard states that to be really strong, you should work towards these goals:

Overhead Press = bodyweight

Bench = 1 1/2 x bw

Squat = 2 x bw

Deadlift = 2 1/2 x bw

Interesting. Are those numbers referring to single-rep max or multi-rep (as in normal sets?)

Assuming they're referring to a max and assuming I could use a lean (7-8% BF) body weight instead of my current higher BF (due to trying to bulk), I know I could hit that bench number and mayyybe the overhead press. But I know without a doubt I couldn't get anywhere near those squat or dead lifts. I guess that shows I am definitely 'out of balance' right now.

[Threxx]

exrx.net/Testing/WeightLifting/StrengthStandards.htm

Great link. Thanks.

So assuming I can use my normally lean (7-8% BF) weight and not bulking phase weight, it places me somewhere right smack between intermediate and advanced on bench press and overhead press whereas with squat and dead lift I'd be barely touching intermediate, at best.

[ironwill2008]

Interesting. Are those numbers referring to single-rep max or multi-rep (as in normal sets?)

.

Sorry; I should have noted that those numbers are for 1-Rep Max lifts.

[hardgainer122]

Great link. Thanks.

So assuming I can use my normally lean (7-8% BF) weight and not bulking phase weight, it places me somewhere right smack between intermediate and advanced on bench press and overhead press whereas with squat and dead lift I'd be barely touching intermediate, at best.

strange...according to this even though i havent done a 1rep max for squat/bench (used a max rep calculator to estimate my max) for the deadlift im an intermediate for the squat im 10lbs off of novice and bench im a novice (im in the 148 weight section) i honestly wasnt expecting this lol considering i never touched a weight before late spring early summer of this year but i only got serious late in the summer...hoping to be an intermediate for bench and close to intermediate for squats by the end of jan/start of feb 2014

[rjohndrew13]

Great link. Thanks.

So assuming I can use my normally lean (7-8% BF) weight and not bulking phase weight, it places me somewhere right smack between intermediate and advanced on bench press and overhead press whereas with squat and dead lift I'd be barely touching intermediate, at best.

You should use your current weight, not your lean weight. Being heavier increases leverages, so it's not as though that fat doesn't exist in your lifts. If your max doesn't change through your cut, than sure use the lower weights but I'm a firm believer in only using numbers you have done, not "think you should be able to."