I'm looking for a chart that links bench press, squat, and dealift correlations. In other words does anyone have a suggested lift amount? For instance, if someone bench's 315 pounds then a given chart would reflect how much they should be able to squat and deadlift.
I know that these lifts could be (in theory) independent of eachother, but I would imagine that some type of correlation does exist. Basically, I want to see if my bench and squat match what I should be deadlifting.
Thanks for any info/links
Last edited by tmor6; 05-13-2009 at 06:24 PM.
This is kind of what you may be looking for.
Not a direct correlation to say "You squat X so you should bench Y".
...she looked so much cuter with something in her mouth...
^Thanks, that's pretty close to what I was looking for. Much appreciated
That's a pretty nice chart. Been going pretty steady myself for just over a year and it puts me as intermediate on most. Hurray linear progression!
"Fine, if I'm not allowed to light it on fire, can my imaginary friend?"
Ratio between your lifts will have a lot to do with height, overall bodyweight, leverages, etc.
Generally it is considered very good when you can raw bench press double bodyweight or deadlift/squat tripple bodyweight. For a heavier individual (250+ lbs) this may take longer to achieve due to absolute strength having to be at such a high level. Someone who is taller will generally be better as the deadlift, while someone with shorter levers is generally a better presser.
Your squat and deadlift should be relatively close to each other in terms of 1RM. If you are looking for balance then your bench should be nowhere near squat/deadlift - but in someone who is just getting started generally that is not the case since people like to train upper body and it can take some time for the other lifts to come around.
For a Beginner I would just focus on good form and learning the lifts.
For an intermediate trainee I would set the following goals:
Bench Press - Bodyweight
Squat - 1.5X to 2X Bodyweight
Deadlift - 1.5X Bodyweight
Advanced / Elite Goals (after training for 1-3 years):
Bench Press - 2X Bodyweight
Squat - 2.5X to 3X Bodyweight
Deadlift - 3X Bodyweight
Interesting enough, I'm shocked to see that I'm at or near "Advanced" in all of those lifts. Nice
Jim Wendler, 531 Method"Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
Just keep adding weight to the bar until you can't lift it anymore. Then you'll know how much you should be lifting.
Stats: Age: 34 Weight: 205 Height: 5'6"
Gym PRs: Squat:635 Bench:560 Deadlift:495
Meet PRs: Squat:575 Bench:520 Deadlift:510 Total: 1605@220
That’s a very flattering chart. I hit the advanced in all categories for the 165 class.
H: 5'7" W:185
Goals: 495 -315 -585
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Great post, Tom!
Give chalk a chance.
49 years old
I think the table that MNRob posted is too generous, but it isn't linear in body weight, which makes it more realistic for tall people.
Last edited by BigTallOx; 05-14-2009 at 11:12 AM.
that chart looks pretty nice, but why is the squat lower than the bench press for the un-trained? is it due to the fact that squatting is a completely new movement to untrained people? that just jumped out at me