Lift ratios

[Steel-Spevenburg]

Posting my progress on another thread, I realized my deadlifts were way behind in comparison with how much weight I'm doing on other lifts.

Which got me wondering.. What do you think the right ratios are for other exercises in comparison to your deadlift for good overall strength balance? (Since deadlifts are usually peoples' heaviest lift)?

For example, here are my lifts @ 6 reps right now (no laughing):

Deadlift: 165

Squat: 245 (1.5x my deadlift)
Bench: 195 (1.2x my deadlift)
BB Rows: 140 (0.8x my deadlift)
Military pr: 95 (0.6x my deadlift)

Obviously my ratios are whacked out cuz my deadlift is so low in comparision, which is why I'm curious to see what you guys think is right. If you just want to post your weight for each exercise I'll do the math Doesn't matter how many reps as long as it's the same number of reps for every lift.

 

[the small soldier]

I'm 200 pounds

For 6 Reps

bench: 275

Squat: 425? ( I do 405 for 10)

Straight leg DL: 400? (I do 365 for 10-12)

I don't do BB much i do DB rows and I use 150's for 8

Don't do military press I Do DB presses and I use 90's for 10

 

[Steel-Spevenburg]

I'm 200 pounds

For 6 Reps

bench: 275

Squat: 425? ( I do 405 for 10)

Straight leg DL: 400? (I do 365 for 10-12)

I don't do BB much i do DB rows and I use 150's for 8

Don't do military press I Do DB presses and I use 90's for 10

So you're like this:

Squat 1.1x DL
Bench 0.7x DL
BB Row 0.7x DL
Milit pr 0.5x DL

currently height 5'10, bodyweight: 220pounds, bf% not to sure on but its low

bench 363 for 2 reps
squat 550 for 4 reps
deadlift 600 1 rep
one arm dumbell row 175 6 reps (i never do barbell row, dont like it)
dumbell shoulder press 132s 4 reps

never really done militray press, i always found incline bench press and dumbell shloulder press were always enough,
i incline bench 310 for 4 reps

Can't really figure out the ratios for yours buddy, the reps you're giving me are all over the place.

If I get enough people I'll add them all up and take the average--could be kinda interesting. So far out of two people (smallsoldier and me, haha) it looks like this:

SQUAT: 120% of deadlift
BENCH: 80% of deadlift
BB ROW: 70% of deadlift
MILITARY PRESS: 50% of deadlift

 

[ark94]

I'm not a heavy lifter at all yet, but i'll contribute.


I weigh 170.5lb
All are for 5 reps.

Deadlift - 195lb
Squat - 100lb (lol, had to bump down from 135 because of shitty form)
Bench Press - 135lb
Military Press - 85lb
BB Row - 120lb

Mine are also all over the place.

 

[Steel-Spevenburg]

I'm not a heavy lifter at all yet, but i'll contribute.


I weigh 170.5lb
All are for 5 reps.

Deadlift - 195lb
Squat - 100lb (lol, had to bump down from 135 because of shitty form)
Bench Press - 135lb
Military Press - 85lb
BB Row - 120lb

Mine are also all over the place.

It's all good man, as long as those are all for 5 reps. So your lifts are roughly:

SQUAT: 70% of deadlift (I gave you 135 )
BENCH: 70% of deadlift
BB ROW: 60% of deadlift
MILITARY PRESS: 45% of deadlift

Bringing the averages to...

Squat 105% of deadlift weight
Bench 80% of deadlift weight
BB Row 70% of deadlift weight
Military Press 50% of deadlift weight

 

[the small soldier]

I see what you're doing now! I was confused at first, this would make a cool stats research project.

 

[Steel-Spevenburg]

I see what you're doing now! I was confused at first, this would make a cool stats research project.

Yeah, it could serve as a good benchmark for people too.

 

[JDid23]

when did you start all of your lifts steel?

 

[Steel-Spevenburg]

when did you start all of your lifts steel?

Like START start? I've been lifting since I was 18 but didn't start deadlifting regularly till last month. So about 8 years I guess? Not sure if that's what you were asking.

 

[JDid23]

Like START start? I've been lifting since I was 18 but didn't start deadlifting regularly till last month. So about 8 years I guess? Not sure if that's what you were asking.

don't worry about deads then. They will SKYROCKET. Take it slowly and just keep doing your thing; it's perfectly normal for someone to squat and bench more than they deadlift if they haven't deadlifted before.