I hear people talking frequently about "bad" ratios for squat/bench/dead, but I've never read a formula. I'm sure the right ratio varies person by person, but is there a guideline out there?
For instance, for 1RM I stand about 275/295/285. I've always been most eager to develop my bench press for some reason, its just a personal goal ever since I hit 225. Despite me keeping a tight schedule on my lifts, I think my added enthusiasm on the bench has set it apart from the rest. Has anyone else had similar experiences to this?
If weight matters for the ratio I'm around 155.
It differs for everyone. Most of the bench specialists have a sick bench, and dont' really care to discuss their squat and deadlift numbers. The most common top powerlifters have a big squat, followed by a deadlift which is less than their squat, followed by a bench lower than their deadlift. A plain example would be: 1000/600/800--> that's a normal ratio for a world class powerlifter. If you have say a 700 bench and a 600 deadlift, then you're most probably destined to be a bench specialist.
I've never heard of someone that can bench more than they can DL. I can bench ~200lbs and DL 295x5 for my final top set. Clearly, your upper body strength far exceeds your lower strength.
Last edited by Vapour Trails; 09-22-2006 at 09:12 AM.
That's a picture of Scarlett Johansson.
I can bench more than I can squat and my DL just passed my bench a short time ago. Mine is all due to really crappy training though.
Now it is getting fixed.
I am tall and skinny so i suck on all lifts lol
i dont squat very often at all. 6foot and 168, bench has been stuck for a year.
Originally Posted by Vapour Trails
Well, as my bench has prospered, the last thing I would think about is focusing more on the other things. My routine is:
Tuesday back/bi (no deads though)
Thursday legs (not squat though)
Saturday deads and squats (I take a long time setting up for these exercises, and want to have day to devote entirely to them)
Like I said, with bench doing well, its sort of the more exciting of the days to look forward to each week. Maybe this excitement is what keeps that on top and the others struggling to catch up. I wouldn't say if you looked at me that I am all that unproportioned. Here is a thread with month ago pics.
PS: I really hate squats.
The 1000/600/800 ratio applies to PL'ers who use equipment, but it's not as applicable to raw ratios. Raw, most people will have a higher deadlift than squat, and a higher squat than bench. I know a lot of raw guys shoot for a ratio of about 400/300/500 on squat/bench/dead. That's almost dead-on what I'm at, except my bench has about 15-20 lbs to go.
A very general, useful guide for an unequipped lifter:
Squat 2 x bw
bench 1.5 x bw
dead 2.5 x bw
That works out to a 4:3:5 ratio Once you reach elite levels or throw equipement into the mix, it changes/
Squats work better than supplements.
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:withstupiOriginally Posted by Paul Stagg
I agree only because that's pretty close to my ratio.
what about if you compete in a certain PL class, what should your ratios be around to compete?
** I mean % of body weight
is it the 1.5/2/2.5?
Last edited by North; 09-23-2006 at 09:40 PM.
375/300/365 Goal by summer:415/315/415
A very, very informal study on the internet showed that most lighter lifters have a higher deadlift to squat, whereas heavier lifters have a higher squat. I think the turning point is around 231. Obviously this doesn't apply to everyone, and gear changes things as well.
As for a ratio of 275/295/285, well, maybe you should squat and deadlift a little more often. I agree with Guido, I think a ratio of about 4:3:5 is pretty standard for someone under 220, raw.
yep with raw training its 3,4,5 bench squat dead, which is like exactly what i have cept higher squat
2000 or bust
In my opinion, the squat should be higher than the deadlift, and the deadlift should be higher than the bench, something like 1000, 600, 800, but a lot of people don't do this.
The only way the squat is higher than the deadlift is if you use equipment and/or don't go atf.
Or you have short arms and a long torso.Originally Posted by Anthony
Most PLers don't go ATF.
A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
What does ATF stand for?
You could argue that a long torso would also change leverage on the squat.Originally Posted by Sensei
Either way, I think it's safe to say that 99.99999999999% of lifters will always have a higher deadlift than squat unless they use equipment. I should have said "below parallel" on squat instead of "ass to the floor."
Thank you Detard, who would wanna do that though?? Ass to the floor??...how?...lol!Originally Posted by detard
It just means using a full range of motion. It's actually better for your knees.
Indeed it does. I myself suffer from the Godzilla syndrome: short legs, short arms, long torso. Squatting was easy for me, because my ROM wasn't all that big and my torso would stay more upright because it is quite long. The downside: when DLing with proper technique (straight back) my back is almost exactly horizontal...Originally Posted by Anthony
my ratio would have been about 3/2/2 if I had been able to train everything seriously. (at 5'10.5", 275 Lbs)
Last edited by phreak; 09-26-2006 at 05:16 AM.
Depends on genetics, my buddy is a awesome bencher, he benches me out like crazy without effort, he just has great genetics for it. However I'll out do him on squats any day, any time its not tha the doesn't work on them, its just that squats are more my thing, and bench his. Really depends i wouldn't put a ideal number to it though. MY current ratio lifts are
Squat, Bench, DL.
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Then it should be called full range of motion, not ATF...Anyways, in a powerlifting competition, powerlifters are supposed to go below parallel level...That's pretty low!!!Originally Posted by Anthony
those are accurate pl ratios for a parallel squat. atf squat however dramatically reduces the squat number like anthony said, regardless of body type, deadlift will always be higher than a full range squat.