I'm trying to monitor my improvements and have been tracking this for a while, and started thinking if there is a general ratio for weightlifters.
So here it is. My stats are as the footnote. I currently weigh 195lbs.
Squat to bodyweight ratio: 1.18:1 for 6 reps
Deadlift to bodyweight ratio: 1.35:1 9 reps
Bench to bodyweight ratio: 1.13:1 for 4 reps
I'm going to try for my 1RM in 2 weeks, and will see how that compares to the above. But I wonder if there is a standard ratio for most people?
To work it out, simply take your weight you lift at and divide it by your bodyweight.
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12-24-2009, 06:11 AM #1
Ration of body weight to squat lift/ deadlift/ benchpress
Last edited by AlanApe; 12-24-2009 at 06:17 AM.
"I'll do today what others won't so I can do tomorrow what others can't" - such a fitting quote for bodybuilding!
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12-24-2009, 06:57 AM #2
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Its going to vary for everyone. If you take elite powerlfiters you get numbers as high as 4xbw/5xbw for some lifts if you take a 35 year old guy who has been lifting at a gym for a few months all could be below bw. I belieev they have ratios in terms of poor average good elite somewhere but they really don't mean much. You could gain zero strength and just lose a few lbs of fat and completely change all your ratios :P
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12-24-2009, 07:41 AM #3
Bench press
Squat
Deadlift
Here ya go..."To close one's eyes will not ease another's pain" - Chinese Proverb
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12-24-2009, 07:59 AM #4
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12-24-2009, 08:08 AM #5
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12-24-2009, 08:27 AM #6
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12-24-2009, 08:28 AM #7
It varies way too much dude, there are triple bodyweight raw benches out there.
Right now, the best pl total by bodyweight is over 13 times bodyweight. The guy weighed in at the 198 class and squatted 1055, benched 825, and deadlifted 750. This guy might have gotten a lot out of his equipment (Based on the low dl), but you get the idea.Jack of all trades, master of none, though oftentimes better than master of one.
Lift the damn weight, and eat the damn food. It's as hard and as complicated as you make it.
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12-24-2009, 08:45 AM #8
The estimated 1RM for your lifts would be:
Squat: 327
Bench: 243
Deadlift: 221 (but it would have been better had you done this at the beginning of the workout)
Again, these are just estimates, but when you are in the 2-4 rep range, you can safely say that the 1RM is likely to be pretty close to those numbers. At 175, those numbers are pretty good. Your bench and squat are in between the intermediate and advanced standards, but your dead is in between un-trained and novice (but then again, it was at the end of a workout, so that will definitely affect the numbers)"To close one's eyes will not ease another's pain" - Chinese Proverb
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12-24-2009, 08:46 AM #9
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12-24-2009, 09:14 AM #10
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I think theyd be higher now because those were from a while back. then i was doing 1 armed pushups with 15lbs attached to me 2 or 3 single leg squats with squats(75lbs vest) for 12 reps. now im doing 15+ pistols 25+ quick paced squats with vest and about 8 1 armed pushups with 75lbs vest. would be very interesting to see what i could do now hahaha
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12-24-2009, 09:21 AM #11
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12-24-2009, 09:38 AM #12
The Old School strength standards state :
Overhead Press--bodyweight
Bench Press--1 1/2 X bw
Back Squat-- 2 X bw
Deadlift-- 2 1/2 X bw
These are single-rep.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
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12-24-2009, 09:47 AM #13
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12-24-2009, 09:50 AM #14
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12-24-2009, 09:56 AM #15
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12-24-2009, 10:02 AM #16
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12-24-2009, 10:02 AM #17No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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12-24-2009, 10:05 AM #18
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12-24-2009, 10:08 AM #19
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Strong disbelief at all the people who claim to have squats higher than their deadlifts.
If you can only deadlift 200-something pounds, there is NO WAY you are squatting over 300 pounds with a full range of motion.Training, philosophy, nutrition and biomedical discussion (2.0): http://forum.bodybuilding.com/showthread.php?t=146797403
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12-24-2009, 10:11 AM #20
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12-24-2009, 10:15 AM #21
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12-24-2009, 10:27 AM #22
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I do agree with you, but as i said, it was at the END of my workout(2 hours). by the time i got to deadlifts it was well over an hour later and had done squats, another leg machine*honestly dont know it name its like a reverse angled squat?) calf raises, plus plyomeric jumping about 3 1/2 feet. plus my upper body workout. ontop of that.
that and honestly i dont ever do deadlifts only yime iv done them fresh was for max lifts in football, and they were usually higher than my squats. other than that i ont do them unfortonatly cuz ever gym iv been to didnt have a space t do them
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12-24-2009, 01:16 PM #23
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12-24-2009, 02:45 PM #24
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12-24-2009, 03:04 PM #25
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12-24-2009, 03:22 PM #26
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12-24-2009, 06:43 PM #27
If I am between an intermediate and an advanced bencher, between a novice and an intermediate squatter, and an intermediate deadlifter, is that good progress after 9 months of lifting? Also, I am simply doing a BB split right now while eating at maintenance over the holidays ( maintenance but low carb, slight cut), I will be bulking when I go back to school, do you think I should do a strength training program like SS or do a hypertrophy program? I really wish I could squat about 315, and deadlift in the 400's.
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12-28-2009, 02:25 PM #28
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09-15-2010, 09:22 AM #29
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