Load Ratios for Lifts

[JesusFreak]

For one to be well balanced in his lifting, what should be the approximate load ratios between the following lifts.

Flat Bench vs B.O.Row
Flat Bench vs Squats
Flat Bench vs Overhead Press
Squats vs Conventional DLs

Since I work out at home I don't have the advantage to see what others in my weight class are lifting during these movements.

Thanks.

[Newlife]

My Flat bench is about even with my Barbell row

My Flat bench is about 50% of my Squat

My flat bench is about 30% greater than my Overhead press

and my Squats are about even with my Deadlift.


What is your weight and numbers?

[kmfisher]

Hmm..

My BO Row is 97% of my Flat Bench
My Squat is 140% of my Flat Bench
My Squat is 81% of my Deadlift
My Deadlift is 172% of my Flat Bench

I can't overhead press w/ a ceiling 1" above my head, so I have no idea on that one.

These are all for 5x5.

[JesusFreak]

Thanks for the quick response fellas. From what I see my squats are lagging behind. This does'nt suprise me much, I thought my lower body was on the weak side. Plus, the squat and DL are relatively new lifts for me. I've only been doing them for about 12 weeks.

Currently:
My Bench is 12% greater than BO Rows
Bench and squat are equal (ugg!)
Bench is 40% greater than O.H. Press
Squats are 15% less than DL.

Any recommendations on how to safely improve my squat weight? (I know, just do more!)

My DLs are definately increasing. I have moved up slow in order to perfect my form. I feel I can continue higher loading with that lift.

As far as my bench goes, I'm somewhat happy with it. Of course, always trying to increase it. I currently weigh 170# (12% BF) and depending on my rep scheme I workout with 145-160 on bench. Don't know my 1RM.

Looking for suggestions for increasing weight on squat.

[Newlife]

Smolov squat cycle helped me move a ton more weight. You know what really worked...Just loading the bar up with near max weight and getting used to having that load on your back. I was doing negatives with about 125-140% of my max and also some band work.

Your bench and squat should not be equal, so try to find your weak spot and focus on making that better. If you address the weakness and fix it, watch those numbers explode!

Also, BOX SQUATS are king! Build a 12 inch box and go to town.

[JesusFreak]

Hey Newlife, can you explain "Box squats"? Are they the same as "step ups"?

Also what is "Smolov squat cycle "?

[Newlife]

Box Squat Info...
http://www.elitefts.com/documents/box-squat.htm

Smolov Squat Cycle Info...
http://www.ontariostrongman.ca/Resou...squatcycle.htm

Calculator Link
http://www.joeskopec.com/smolov.html


This should cover the basics. Let me know if you need more info. Smolov allowed me to move more weight than I thought possible...

[JesusFreak]

Thanks a lot NewLife. Those links look great. Just what I need!

[RipStone]

some numbers...

bench press max: 210lbs
squat max: 260lbs
deadlift max: 270lbs
OH press(3 rep max): 135lbs
BB row(3 rep max): 160lbs

[JoshDunn]

bench: 225lb x3
squat: 225lb x7
dead: 310lb x3
OH press: 175 x7
db row: 95lb x7

not maxes just what i'm doing normally

Need to increase my squat.