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-   -   Ideal strength ratios on the main lifts (http://www.muscleandbrawn.com/forum/showthread.php?t=11788)

abett07 11-29-2012 03:23 AM

Ideal strength ratios on the main lifts
 
I am interested to find out what guys believe would be an ideal strength ratio between the main lifts.

Does the following sound about right ?

Deadlift 125 kilos
Squat 100 Kilos
Bench 75 Kilos
Row 75 Kilos
Power clean 60 Kilos
Standing press 50 Kilos

How important is it to have an ideal ration between these lifts? Would having a stronger bench than Deadlift be a matter of concern?

leefarley 11-29-2012 06:25 AM

check out the men strength standards in the tools section on this forum

LtL 11-29-2012 06:31 AM

For a raw lifter I would expect the following deadlift > squat > bench > standing press.

Fazc 11-29-2012 06:34 AM

Surely these details are somewhat missing the point.

Quote:

Originally Posted by abett07 (Post 296223)
Would having a stronger bench than Deadlift be a matter of concern?

A 125kg deadlift for an able bodied man is the real matter of concern.

abett07 11-29-2012 06:50 AM

Quote:

Originally Posted by Fazc (Post 296235)
Surely these details are somewhat missing the point.



A 125kg deadlift for an able bodied man is the real matter of concern.

I was trying to keep the numbers simple, it was the ratio/comparison between the main lifts that I was after.

Fazc 11-29-2012 07:12 AM

Quote:

Originally Posted by abett07 (Post 296237)
I was trying to keep the numbers simple, it was the ratio/comparison between the main lifts that I was after.

You're missing my point.

There is no ideal ratio/comparison and no effort should be made to try and downplay one strength to balance out another. Getting strong in everything is the goal, you may find with some balanced training that you have one lift which shoots ahead and that's fine.

Of all the great lifters and lifts in history; such as Young's Bench, Gant's Deadlift very few of them were remembered because of their perfectly balanced ratio of lifts!

BendtheBar 11-29-2012 09:45 AM

The minimum goals I would like to see most average gym rats shoot for are:

OHP - 200
Bench - 300
Squat - 400
Deadlift - 500

But there is so much variance. Bench and deadlifts are a thorn in the side of many lifters.

Off Road 11-29-2012 10:26 AM

From Brooks. . .
Quote:

To recap:

1. The Two Hands Military Press with Barbell

Pressing a barbell equal to your own body
weight for one rep is rated as SUPERIOR STRENGTH.

Body weight plus 50 lbs. is rated as UNUSUAL
strength.

Body weight plus 100 pounds is rated as WORLD CLASS.

Note that we're talking about STRICT pressing. No
leg drive, no knee kick, no back bend. Just stand
on your feet and push the bar overhead with arm and
shoulder power.

2. The Two hands Barbell Curl

These are the standards for the STRICT barbell curl.
(STRICT! -- no cheating.)

One rep with 80 pounds under body weight is rated
as RESPECTABLE.

One rep with 50 to 30 pounds under body weight is
rated as SUPERIOR.

One rep with anything approaching body weight is
rated as WORLD CLASS.

Note: WORLD CLASS means as strong as the World and
Olympic champions in weightlifting. John Davis, for
example, curled 205 pounds at a body weight of about
220 pounds.

3. The Bench Press

Once again, we're talking strict. No bouncing. A pause
at the bottom. No raising the hips. No back arch.

Body weight plus 50 lbs. -- SUPERIOR STRENGTH.

Body weight plus 100 lbs. -- the goal of an ADVANCED
lifter.

Body weight plus 200 pounds -- WORLD CLASS.

Marvin Eder, weighing 195 lbs., bench pressed 480
lbs.

Chuck Vinci, a two-time Olympic Gold Medal Winner,
pressed 325 lbs. at a weight of only 125 lbs.

Remember, these were RAW lifts!

4. The Squat

No knee wraps. No super suits. No bouncing. Strict
style all the way.

One rep with body weight -- achievable by any man.

50 lbs. over body weight -- starting to develop
superior strength.

100 lbs. over body weight -- your goal to work toward.
This should be achievable with hard work.

200 to 300 lbs. over body weight -- WORLD CLASS.

5. The Deadlift

Body weight plus 150 lbs. is rated as being within
anyone's reach.

200 lbs. over body weight is rated as SUPERIOR STRENGTH.

300 lbs. over body weight is rated as ADVANCED LIFTER
status.

400 to 500 lbs. over body weight is rated as WORLD
CLASS.

I hope that gives you food for thought and helps with
setting real-world goals for strength and power
training!

Yours in strength,
Brooks Kubik

Kuytrider 11-29-2012 12:32 PM

Quote:

Originally Posted by BendtheBar (Post 296266)
The minimum goals I would like to see most average gym rats shoot for are:

OHP - 200
Bench - 300
Squat - 400
Deadlift - 500

But there is so much variance. Bench and deadlifts are a thorn in the side of many lifters.

Crikey, every one of those seem a million miles off :mad:

ricka182 11-29-2012 01:56 PM

Quote:

Originally Posted by Kuytrider (Post 296296)
Crikey, every one of those seem a million miles off :mad:

Good time of the year for this quote, from the late great Jimmy V..
"Don't give up, don't ever give up."

Quote:

Originally Posted by BendtheBar (Post 296266)
The minimum goals I would like to see most average gym rats shoot for are:

OHP - 200
Bench - 300
Squat - 400
Deadlift - 500

But there is so much variance. Bench and deadlifts are a thorn in the side of many lifters.


I'm on the same page, at least for my goals are pretty close to these numbers..

OHP - 175
Bench - 315
Squat - 355
Deadlift - 505

Those are without consideration to ratio between each other, but I certainly wouldn't neglect any one part of my body too much.

I had a guy on an old softball team, upper body was immense. Easily pushed 315 bench around, big arms and not fat...but he could squat a damn thing. Looked so funny to see tank with chicken legs..


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