Lift % Proportions

[Richie1888]

Alright Guys

Is there a sort of rough measure of % for what you should roughly be lifting for the big lifts from a starting weight of say your absolute squat or deadlift etc ?

So say if I know my deadlift is 160kg is there a rough % guide to what the other numbers should be

Back Squat
Bench Press
Shoulder Press
Seated/Bent Over Row
Bicep Curl
Triceps Extension

 

[Perdido]

Don't know about percentages but if you can squat more than you can deadlift you're not going deep enough on your squats or your grip needs work.
If you can bench more than you can squat you're a

 

[Gazhole]

Everybody is different. Some people are great benchers because of their genetics and how that effects limb size, potential for chest development, tendon strength etc. Other people are great at deadlifts or squats. Very rarely do you find somebody who is amazing at all three of the big lifts, even at elite level.

Because of that, no. Theres no cut and dry formula to work out one lift from another.

I love deadlifts and as such i'm pretty good at them. Or is that the other way around? Perhaps i like them because i've always felt comfortable doing them? Squats on the other hand i have to work extremely hard at to even be average.

 

[MDR]

I'm with Gazhole on this one. Everyone has their strengths and weaknesses. I'm not a great bencher compared to what I can pull and squat. When guys are great at all three lifts, they are the exception rather than the rule. The deadlift has always been my favorite lift. I'm not built as well for the bench, and have always been hampered to some degree with shoulder issues. Having longer arms and shorter legs helps mechanically to deadlift well, and longer arms are a hindrance when benching.

 

[Phineas]

I'm with Gazhole on this one. Everyone has their strengths and weaknesses. I'm not a great bencher compared to what I can pull and squat. When guys are great at all three lifts, they are the exception rather than the rule. The deadlift has always been my favorite lift. I'm not built as well for the bench, and have always been hampered to some degree with shoulder issues. Having longer arms and shorter legs helps mechanically to deadlift well, and longer arms are a hindrance when benching.

I'm the opposite of you. I have shorter arms relative to my legs, so deadlifting is very difficult because I then my back has to be pretty much parallel to the ground. To compensate, I started putting thin 10 lb plates under to raise the BB about 1 inch, not enough that it cheats the lift but it helps even out the lift for me so I'm not pulverizing my lower back with the awkward angle.

I'm well built for squats, though.

Funny thing, in my very beginning days when, as all newbs, I was obsessed with chest, I could bench press 225 for 4 x 4 after 10 months of lifting whereas my squat was 185 for 6 to only half to parallel and my dead was 135 for 5 with a rounded back.

Shows where my priorities were at the time! lol

 

[Phineas]

Alright Guys

Is there a sort of rough measure of % for what you should roughly be lifting for the big lifts from a starting weight of say your absolute squat or deadlift etc ?

So say if I know my deadlift is 160kg is there a rough % guide to what the other numbers should be

Back Squat
Bench Press
Shoulder Press
Seated/Bent Over Row
Bicep Curl
Triceps Extension

Agreed that it depends on the individual, but generally I'd say there is an order of what you'll lift more on. Most people deadlift more than they squat. And most people squat more than they bench. And, most people bench more than they row, etc.

I don't know why you'd care how much you can lift on arm curls or tricep extensions, though.

 

[MDR]

Agreed that it depends on the individual, but generally I'd say there is an order of what you'll lift more on. Most people deadlift more than they squat. And most people squat more than they bench. And, most people bench more than they row, etc.

I don't know why you'd care how much you can lift on arm curls or tricep extensions, though.

So much of the reps you do become second nature over time. Some days I feel stronger than others. If a given weight goes up easy, I'll put more weight on the bar, if my form starts to fail, I'll take a bit off. If I'm looking to PR, I warm up and go for it. You can really feel if it's too much or too little weight. If you want five good reps, get five good reps. The main thing is not compromising your form. I think it helps a lot to log your progress, especially in the beginning. That way you can check your progress over time.

 

[LAM]

Alright Guys

Is there a sort of rough measure of % for what you should roughly be lifting for the big lifts from a starting weight of say your absolute squat or deadlift etc ?

So say if I know my deadlift is 160kg is there a rough % guide to what the other numbers should be

Back Squat
Bench Press
Shoulder Press
Seated/Bent Over Row
Bicep Curl
Triceps Extension

there are no such equations for what you are asking, everyone has different natural starting strength levels. the type of training and the time and training should cause the starting numbers and current numbers to vary greatly.

 

[Richie1888]

thanks for the input guys

 

[Phineas]

So much of the reps you do become second nature over time. Some days I feel stronger than others. If a given weight goes up easy, I'll put more weight on the bar, if my form starts to fail, I'll take a bit off. If I'm looking to PR, I warm up and go for it. You can really feel if it's too much or too little weight. If you want five good reps, get five good reps. The main thing is not compromising your form. I think it helps a lot to log your progress, especially in the beginning. That way you can check your progress over time.

Agreed.

However, based on the size and strength that certain muscle groups typically have, there is a general order of "heaviest" lifts for most people. A lot of people can squat more than they dead, but generally it's the other way around. Honestly, I find squats to be relatively more challenging due to the added core balanace and full body coordination; deadlifts require balance, but nowhere near to the same degree. You also get more leverige in deadlifts. Also, it's much more intimidating to have hundreds of pounds draped across your shoulders as opposed to on the ground.

My personal observed order of lift strength for the typical lifter (not powerlifter, not olympic weight lifter, not athlete training for specific mechanics, etc...just the typical BB'er or gym go'er):

Deadlifts - Squats - Bench - Rows - (BB) Shoulder Press - Cleans - Military Press

 

[fufu]

Not at all. There are just way too many factors to determine such a number.

Namely (just some):
individual bio mechanics
specificity of training
what kind of assistance work is going on
what kind of priorities are set
individual muscle profiling throughout the body
lifestyle

 

[caangelxox]

T NATION | How Much Can You Lift (Wimp)?
This article will answer your question.

 

[Diablo1990]

Most of that is pretty freakin accurate. It says 200 for my bench but I failed on that when I tried to do it last week .