Thanks.
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09-14-2014, 12:14 PM #1
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09-14-2014, 12:58 PM #2
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09-14-2014, 01:32 PM #3
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09-14-2014, 01:44 PM #4
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09-14-2014, 02:37 PM #5
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09-14-2014, 03:50 PM #6
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09-14-2014, 03:58 PM #7
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09-14-2014, 03:59 PM #8
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09-14-2014, 04:37 PM #9
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09-14-2014, 04:43 PM #10
- Join Date: May 2014
- Location: Stuttgart, Baden-Wurtenburg, Germany
- Posts: 2,483
- Rep Power: 4078
But who came up with AVERAGE should be? The average man can only bench 135 for one rep! That is average, so who is exactly coming up with these, what you should lift? The average man lives his life and doesn't lift. 135 is about right for your average weight man who lives a normal life. You can't put % on things, its silly IMO
Current Maxes 6/10/2015 and End of year Goals
Bench 260/300 *RTS CREW*
Squat 345/405 *Bombed First Meet Crew*
Dead 440/500
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09-14-2014, 05:05 PM #11
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09-14-2014, 05:11 PM #12
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09-14-2014, 05:22 PM #13
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09-14-2014, 05:30 PM #14
This was copied from a pdf I found on this subject. I cannot recall the website but it is based on trained individuals. It was not a scientific study.
YMMV
Deadlift Based
• Deadlift — 100%
• Back squat — 71.4 %
• Bench press and pull-up — 55.6 %
• Front squat and close-grip bench press — 50 %
• Hang clean — 45 %
• Dumbbell bench press (two dumbbell total) and one-arm row (two dumbbell total) — 43 %
• Push press, jerk, and dumbbell incline bench press (two dumbbell total) — 40 %
• Dumbbell overhead press (two dumbbell total) — 32.5 %
• Hammer curl (two dumbbell total) — 31.5 %
• Dumbbell curl (two dumbbell total), barbell curl, and dumbbell overhead triceps extension (one dumbbell) — 30 %
• Bulgarian squat (weighted) — 27.5 %
• Lunge (weighted), split squat (weighted), and press-down — 25 %
• E-Z bar skull crusher — 24 %
• Dumbbell skull crusher (two dumbbell total), preacher curl, and concentration curl (two dumbbell total) — 22 %
• Seated calf raise and pec fly (two dumbbell total) — 20 %
• Single-leg Romanian deadlift (one dumbbell) and standing calf raise (one dumbbell) — 13 %View my progress at http://forum.bodybuilding.com/showthread.php?t=154724503
Eventually you learn that the competition is against the little voice inside you that wants you to quit." - George Sheehan
Low aim is the biggest crime a man can commit. -- Bruce Lee
"Why do I lift? I have many things left that I want to do in my life and I cannot think of a single one that I can do from a scooter" - me
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09-14-2014, 08:53 PM #15
- Join Date: May 2009
- Location: Erie, Pennsylvania, United States
- Age: 51
- Posts: 1,625
- Rep Power: 3992
this would be great! so according to this my numbers should be:
Overhead Press = 200 lb <-- i'm at about 160 now
Bench = 300 <-- easily obtainable - was @ 315 this spring but am at 285 now
Squat = 400 <-- not even close yet LOL most I've done was 225 lb x 6 reps (bird leg crew member)
Deadlift = 500 lb <-- not even close yet - most I'v edone was 255 x 6 (working my way up but concerned of lower back inury)
I'm not saying it isn't possible, but I don't see those number coming to me for another year or two if I work my A$$ off lol good incentive....but I will approach it realistically to avoid injury
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09-15-2014, 01:59 AM #16
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09-15-2014, 09:07 AM #17
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09-15-2014, 09:32 AM #18
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09-15-2014, 09:46 AM #19
- Join Date: Apr 2013
- Location: Miami, Florida, United States
- Age: 50
- Posts: 2,846
- Rep Power: 5323
depends per person i guess. I squat about 125lbs more than i bench right now. bodyweight percentages are bullcrap though. that was thought up by some stick figure.
Logs: none currently
previous sponsored logs and reviews can be seen here:
http://forum.bodybuilding.com/showthread.php?t=158128363
Weight lost to date: 100lbs
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09-15-2014, 02:40 PM #20
While I have goals for BW% in the big lifts, I have to agree that they are bogus as a population wide yardstick.
I am not a highly trained individual. I am overweight (60+ lbs down to date though), and have a naturally long limbed, long body style.
I currently bench more than I squat, but I am working on squatting deep with good form and it is taking time to get my hip flexion in place, and squatting deep with a 36" inseem is a ton of effing work. The bench is progressing faster as exercises like chins, and pulls, and dips seem to work the same muscles some, and the legs don't get that extra work.
I also deadlifted for the first time in a long long time the other night and was still able to put up decent amounts of weight. But I have always had a very strong lower back. So my deadlift goals seem like they will be easier to hit. Hell, if I was at goal bodyweight I think I could put up my goal % now.
So yeah, I have BW% goals in the big three, but as I progress I am sure they will morph like all my other goals have over the last 8 months.1/14 - 315lbs
2/14 - 315lbs
3/14 - 295lbs
4/14 - 279lbs
5/14 - 268lbs
6/14 - 259lbs
7/14 - 255lbs
8/14 - 248lbs
9/14 - 255lbs
10/14 - 250lbs
11/14 - Goal of 240lbs
12/14 - Goal of 235lbs
1/15 - Goal of 230lbs
2/15 - Goal of 225lbs
3/15 - Goal of 220lbs
4/15 - Final Goal of 215lbs
Caffeine is not a supplement, it is an essential nutrient.
http://www.jamesrobert.us
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09-15-2014, 02:49 PM #21
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09-15-2014, 03:44 PM #22
- Join Date: Aug 2014
- Location: Charlotte, North Carolina, United States
- Age: 54
- Posts: 322
- Rep Power: 505
based on competitive weightlifter and powerlifting classification systems...
As OP clarified, this is really question of balance. It is a good question & I've wondered about it too.
Using the one source of strength standards I know of (powerlifting biased - they just keep better records), I did a little copy/paste and some Excel wizardry and found some answers:
dead > bench, by 1.6x
dead > squat, by 1.2x
squat > bench, by 1.35x
This was across 3 weight classes (165, 198, 242), and across 3 levels of experience (Novice, Intermediate, Advanced), and what really surprised me is that even across all of those, the variations where very small. By "small" I mean, only a few hundredths between the groups. FWIW, those #s are based on:
The performance standards are adult standards (>18 years old) for a single maximal repetition (1RM) based on competitive weightlifter and powerlifting classification systems in use from the 1950's to present
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09-15-2014, 04:00 PM #23
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09-15-2014, 04:11 PM #24
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09-15-2014, 04:15 PM #25
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09-15-2014, 04:25 PM #26
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09-15-2014, 04:58 PM #27
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09-15-2014, 05:31 PM #28
- Join Date: Aug 2014
- Location: Charlotte, North Carolina, United States
- Age: 54
- Posts: 322
- Rep Power: 505
It matters if you're curious where you stand relative to others. The question is which group of others. The general population? Yeah, who cares about them. If you want to see how you stack up against competitive powerlifters since the 1950s, see #s I found above. If that site is accurate, those #s are too.
What's it worth? Can certainly help someone who is working too hard on one part and neglecting others. If he/she doesn't care, at least it is good to be aware. For example, I want to increase my bench, but going by those #s, my squat & deadlift are relatively behind. Good to know if I'm interested in overall balance, which is what OP was asking about.
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09-16-2014, 10:33 AM #29
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09-16-2014, 09:51 PM #30
I emailed my old stregnth and condition coach from college years ago. He is head of strength and conditioning for all the sports. He gave me a good answer similar to what a lot of people here have said.
great question! In my experience over 30 years, there is too much individual variation to come up with an exact %....individuals are so unique, and respond to training so differently, it is hard to have an exact ratio. I see people who struggle with squat and have a great bench, and conversely those who can squat the house and are weak at bench. In my weightlifting prime, my bench got into the mid 400's and I struggled to ever achieve a 500 pound squat...I could only accomplish the squat with wraps and a huge belt...my training partner on the other hand had a 600 pound squat, but never cracked 400 on the bench....now as I approach 50, I just work with 225 for multiple sets of 10 on the squat, and go up to 275 for 10 on the bench!!!!! My squat still sucks compared to the bench. Don't know if any of this rambling helped, but it was great to hear from you.
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