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S/B/D ratios??

startinfromscratch
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startinfromscratch Veteran member

startinfromscratch

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in my unending knowledge search, i have another question for ya's.

i know that there are several factors that influence your 'ratio' of lifts. phsysical proportions, genetics(weak points), training styles. Ive come across terms like t-rex build etc. so what is a 'typical' ratio. i know they vary hugely, but im wondering if there are given ratios, or at least does your personal ratio matter much?

thoughts appreciated.

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drizzt Veteran member

drizzt

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Good question, and I'm keen to hear other's opinions on this too :)

My Dad (who used to powerlift) always told me a good goal to go for was your BW for 10 reps on Bench, 1.5xBW for 10 on Squats, and 2xBW for 10 on Deads.

Obviously everybody has strengths in different areas, but I find this ratio (not quite at all of those weights yet though) is more or less what my lifts seem to keep at.

Squats and deads are lagging behind a bit for me at the moment (which I will change :twisted:), but my bench has always been fairly strong.

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teamfatboy Veteran member

teamfatboy

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One of the few benefits of decades of being a lard-ass is that my legs are comparatively strong, compared with upper body. My squat's not bad (PB of over 1.5xbw), ditto for deads (not the 2x, tho...) but bench has never hit better than 0.8x bw.

If I hit my training goals for the year, tho... helped by a massive reduction in bf, I could go close to 2x on squats, 2x on deads, and >1x on bench... I've got eleven months and three days :pray:

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Draft Member

Draft

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My Dad (who used to powerlift) always told me a good goal to go for was your BW for 10 reps on Bench, 1.5xBW for 10 on Squats, and 2xBW for 10 on Deads.

Haha, I can bench BW for 10, but could only hit the other two for about 2 each. Kinda sad really I though my squat/bench/dead ratio was ok.

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drizzt Veteran member

drizzt

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Haha, I can bench BW for 10, but could only hit the other two for about 2 each. Kinda sad really I though my squat/bench/dead ratio was ok.

Heh, I'm pretty much exactly the same :nod: I can get (starts calculator up) around 1.1xBW up for 10 on bench, but my squat and dead are both probably in the 4-5 rep range at 1.5xBW and 2xBW respectively.

This kinda has a bit to do with a) not having done deads in quite some time up until late last year - I actually think they may be my stronger lift of the 3, and b) resetting my squat form last year, and subsequently starting again at lower weights.

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Dr Squat Senior member

Dr Squat

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Big variations for everyone as you note. I think the ratios change as you move from beginner to intermediate to advanced. And bodyweight will also influence the ratios.

My first comp which I did raw many years ago:

Squat 200kg

Bench 100kg

Deadlift 200kg

And now my rough raw maxes would be:

Squat 300kg

Bench 200kg

Deadlift 300kg

So the squat/deadlift ratios remain similiar. The big change is that the bench is now about two-thirds of the squat and deadlift. This supports my theory (just a bro-shit study Rose :) ) that we take longer to develop a decent bench press.

Just based on my lifts bro. I think you should focus on you and just try to get a bit better every time you train. :)

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SoaringSwine Senior member

SoaringSwine

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As far as proportions go, there are a few factors that will influence your ratios. The best combos for each lift are:

Squat: short femurs, long torso

Bench: short arms, long torso

Deadlift: long arms, short torso, long femurs

And for squats and bench having a bit of a gut ain't a bad thing. But it can get in the way for deadlifting.

Of course there are many other factors involved that determine how proficient someone is at a lift. But generally those reasons listed above explain the great variance between different lifters.

In the US the 400/300/500 (s/b/d) is considered a good level of strength. Personally I'm well over the squat and dead, but way under the bench! I think I'd be at about 1.68/1/2.2 right now.

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ThePman Senior member

ThePman

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My bench has always been crap due to long arms combined with bum shoulders. I'm trying (yet again...) to rebuild it slowly and steadily, but my joints just aren't built to handle it for anything impressive, so that throws my ratio off since it's crap compared to what it "should" be for my weight and given my other numbers. I don't think even at my best I'd be good for much over 140-145, which is 1.5x current BW. Since I don't think I'll really be growing a whole lot, that's reasonable enough. At current levels, I don't know if I could handle much over 120-125 shirtless, though I have recently hit 95x8, 100x6, and 105x6.

The trade-off for the long arms is a really good (relative) deadlift. The 240, my last reliable 1RM, was 2.77x what I weighed in on the day (86.6), which I don't consider too bad. I'm pretty sure I'm closer to 250+ right now based on numbers + feel, which would be 2.8 * current 89 BW, but I don't want to talk ahead of my game. Ultimate goal here is > 3xBW, just because, and I think it's doable belt-only.

Squat, when things are healthy, is in the middle. It's stronger than my bench in relative terms but has never approached my pull. The best I've ever done is 425lbs x2 and 405x3 (I think), in street clothes and Chucks only, weighing ~98kg. At this BW I never really got around to maxing out due to quad exploding, but I'd done 140x10 on the way in to the BBro, which had historically put me up around 180-190 range for a 1RM. Again not to talk ahead of myself, but at 90kg what would have been, conservatively, 2xBW.

That's about all the data I've got, which means on a good day with everything going smashingly I could expect ~2x SQ, 1.3-1.5x BP, and 2.7+ x DL

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Pilsner New member

Pilsner

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Agree with Craig that a 3:2:3 ratio is properly what we would call a balanced lifters. Notwithstanding anyone with a less than proportioned bone structure is likely to favor one lift from the others.

Also that ratio would have to exclude equipment which pushes the bench up out of proportion to the other lifts and the squat to a lesser extent.

In the multiply feds /non tested feds in the states where it is common to see a 1100 lb squat, 900 lb bench and 600 pound deadlift the ratio would be more like

6:5:4

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ApriliaRS Member

ApriliaRS

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My first comp which I did raw many years ago:

Squat 200kg

Bench 100kg

Deadlift 200kg

I love this! Same for me at the last comp, and maybe there's still hope for my bench. But on a good day the ratio would be more like 2.2/1.2/2.3. I have rediculousy short femurs, a long torso and reasonably long arms - have not yet filled out my frame yet though (84kg at 5' 6"). If we're talking bodyweight though, I guess 2.6/1.5/2.8 ish raw.

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teamfatboy Veteran member

teamfatboy

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Do moobs improve your bench? I imagine you'd have to watch they don't add to tippage when squatting? I need answers to these important questions and more :pray:

Nah, moobs are too squishy, bar just sinks in, makes a sucky sound when you drive out of the hole... as for squats, the moobs tend to be counterbalanced by ze lard-ass out back :shock: :oops: :grin:

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Matrix Member

Matrix

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I agree with Soaring Swine on the lever lengths helping or hindering certain lifts.

Personally I have (relatively) short arms and legs and a long torso, so I find squatting fairly comfortable, yet deadlifting remains a challenge from the floor to keep a neutral posture as I need to get pretty low to the bar.So for me, my squats are a heavier ratio than my dl's.

As for benching, some people tend to be natural Pec benchers and are strong in the lift, others tend to be delt and tri lifters from my experience and seem to get better results from using db's as opposed to a barbell.

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ThePman Senior member

ThePman

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Can't speak for rose, but a sampling of Di's numbers shows that she's pretty much on par in terms of SQ (1.77x BW meet, 1.8x gym) and DL (2.5x meet) numbers, but the bench lags (1.1x meet, 1.2x touch 'n go gym lift). Which I'd expect from a female, honestly, because pullups/chinups tend to be proportionally lower in trained women as well.

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rose Veteran member

rose

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seriously though being a woman lifter how do your ratios appear compared to a male lifter. Any glaring differences? Any obvious reasons why?

Don't wish to be difficult, but I actually don't know. I haven't taken the time to analyse it. I've never compared my lifting to others, men or women, and never will, because I don't see the use in it. I lift what I can lift and constantly try to improve what I can lift. I'd rather spend my brain power analysing how I can improve each lift, identifying weakpoints etc. Do the ratios matter on the platform? Only the three lift totals matter at the end of the day, so I make sure I maximise each lift, to the best of my ability. How much can I realistically expect to improve each lift, to meet the required total, by the next comp...

THREE LIFT TOTALS FOR WOMEN

Grade 44 kg 48 kg 52 kg 56 kg 60 kg 67.5 kg 75 kg 82.5 kg 90 kg 90+ kg

Blue 165 185 205 220 240 250 260 270 280 290

Brown 180 200 220 240 260 270 280 290 300 310

Black 195 215 240 260 280 290 300 310 320 330

Bronze 210 230 260 280 300 310 320 330 340 350

Silver 225 250 280 300 320 330 340 350 360 370

Gold 240 270 300 320 340 350 360 370 380 390

If analysing your ratios help you lift more, that's great. All I know and care about is I will bench more, squat more and deadlift more, with more training. That keeps things nice and simple :grin:

To me, this is interesting:

Squat: short femurs, long torso

Bench: short arms, long torso

Deadlift: long arms, short torso, long femurs

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teamfatboy Veteran member

teamfatboy

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To me, this is interesting:
Squat: short femurs, long torso

Bench: short arms, long torso

Deadlift: long arms, short torso, long femurs

In my case...

Short femurs, long torso - and acceptable squats

Long arms, long torso - and bench lagging

Short femurs, long torso - and deadlift lagging (but not as much as bench).

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SoaringSwine Senior member

SoaringSwine

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To me, this is interesting:
Squat: short femurs, long torso

Bench: short arms, long torso

Deadlift: long arms, short torso, long femurs

In my case...

Short femurs, long torso - and acceptable squats

Long arms, long torso - and bench lagging

Short femurs, long torso - and deadlift lagging (but not as much as bench).

That pretty much fits.

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