I'm squatting 140 kg for 4 reps and have at least 2 or maybe 3 reps left in the tank.
When I deadlift I can do the same, but the fourth repetition really takes me a lot of effort and I even have to take like 5 seconds prior to it.
I'm 6 feet tall and I weigh 84 kgs. I feel like my deadlift should be stronger than my squat. In which case I would prioritize it of course. Is that right or doesnt matter? What is your ratio between this lifts?
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04-23-2021, 05:26 AM #1
What's your squat to deadlift ratio?
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04-23-2021, 05:35 AM #2"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
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04-23-2021, 05:35 AM #3
It's different for everyone depending on build, leverages, skill, preference, and other factors.
My squat is about 90% of my deadlift. I like squat more than DL, so possibly that makes my squat high.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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04-23-2021, 05:44 AM #4
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04-23-2021, 06:23 AM #5
My deadlift is significantly better than my squat at 475 vs 315 if we're holding a high standard of form.
I'd think a typical ratio would have the squat about 75-80% of the deadlift at intermediate/advanced levels. It seems to vary more for elites and novices.Bench: 350
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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04-23-2021, 07:07 AM #6
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04-23-2021, 07:28 AM #7
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04-23-2021, 07:32 AM #8
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04-23-2021, 07:59 AM #9
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04-23-2021, 08:10 AM #10
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04-23-2021, 08:23 AM #11
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04-23-2021, 08:54 AM #12
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04-23-2021, 09:15 AM #13
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04-23-2021, 09:25 AM #14
I don’t squat at all with a straight bar, but 350 with a SSB hammies to calves. Goes up as my knees-over-toes hack squats go up, which is nice.
Conventional deadlift was 475 but that was last year and I only do it....once a year. Still goes up without training it as well.
All without belts, wraps, straps any of that crap.
I’m 6’ even, 80% of which is leg.Last edited by BeginnerGainz; 04-23-2021 at 09:55 AM.
Age: 30
"If I have seen further than others, it is by standing upon the shoulders of giants"
-Sir Isaac Newton
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04-23-2021, 09:30 AM #15
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04-23-2021, 09:37 AM #16
Trap bar RDLs, hip thrust and back extensions (both BW only, for a few sets to failure), seated and lying leg curls, sumo (as in high and wide foot placement) leg presses (holy glute and upper ham pump, Batman). My erectors get a nice workout when I do seated cable rows as well.
I’ve been working out for around 2 years, consistently for about 1 and on and off at planet fitness before all that.Last edited by BeginnerGainz; 04-23-2021 at 10:03 AM.
Age: 30
"If I have seen further than others, it is by standing upon the shoulders of giants"
-Sir Isaac Newton
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04-23-2021, 10:11 AM #17
Best deadlift sumo 505.
I don't do conventional for max anymore, probably around 475 - 485 if I trained for a max for a few weeks.
Best squat 375 low bar.
I train squat a lot more than deadlift. Deadlift is a more natural movement for me. I've been picking stuff up off the ground for 36 years. Only squatting for 2 years.2022 -- Just maintaining and doing the van life
April 2021.................16 week cut.................168 lbs
2020......................375 / 285 / 505..............186 lbs
Pre-COVID..............335 / 295 / 499..............185 lbs
July 1, 2019................9 week cut.................164 lbs
Late April 2019.........285 / 275 / 440.............178 lbs
Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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04-23-2021, 10:57 AM #18
- Join Date: Feb 2015
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I think my squat is around 85% of my deadlift, wouldn't know now because I haven't squatted or deadlifted in 6 months feels bad.
Most heavier guys will have a closer ratio (talking more so SHWs in powerlifting)
I used to have a higher squat than deadlift in my first two years but I think that was because I was running Starting Strength and I just completely sucked at deadlifts. Some improvements later and I think it became more of a natural separation based on my limb lengths (I feel I've always been naturally good at squats, but I also have slightly favourable leverages for deadlifts with above average arm length).
I guess they could be naturally closer together if you have short femurs but also short arms (the former being favourable for squats and the latter not for deadlifts). But for beginner and intermediate lifters it's probably a problem with your technique/training (but could sometimes be mental, injuries, etc) if you squat and deadlift almost the same.
However if your technique is good on both and you are progressing, unless you compete it probably isn't the biggest deal in the world. Let the chips fall where they may. If you really want to improve your deadlift try practicing some singles, it may help you on those sets of 4-5.Last edited by sooby; 04-23-2021 at 11:08 AM.
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04-23-2021, 04:55 PM #19
My squat PR is 72.5kg (160lb) for 5 reps, giving me an estimated 1RM of 81.6kg (180lb)
My deadlift PR is 97.5kg for 7 reps, giving me an estimated 1RM of 117kg (258lb)
That gives me a squat to deadlift ratio of just under 0.7. I have a relatively short torso, long arms and long legs. I've been training properly and consistently for just over two years.
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04-23-2021, 05:59 PM #20
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04-24-2021, 12:22 AM #21
- Join Date: Jan 2015
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240kg@8 in sleeves (to ipf depth)
255kg@7 sumo /270@7 low block pull
245kg@8.5 conv/ 265@8 low block pull
I have short arms, stumpy squatter quads and long shins...I'd trade 3" of shin and take being 5'8" for a better totalFMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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04-24-2021, 03:04 AM #22
Before I initially hurt my knee my best squat was 385 and my deadlift was either 500 or 520. That was 13-14 years ago and I am still working on getting my squat back up there but I have since deadlifted 550.
Feel free to glance through websites that have strength standards and compare the ratios for intermediate, advanced, elite, etc. The strength standards are not perfect but they may give a general idea.My 100% free website: healthierwithscience.com
My YouTube channel: youtube.com/@benjaminlevinsonmd17
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04-24-2021, 12:24 PM #23
I can deadlift about 60-70kg more than I can squat (around 200 on the deads).
My squat really, really sucks though. So I’m not a great reference point.My home gym: https://forum.bodybuilding.com/showthread.php?t=175136471&p=1623181551&viewfull=1#post1623181551
My Strava profile: https://www.strava.com/athletes/3015113
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