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      05-05-2011, 07:56 PM   #1
just4kickz
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Lifting Ratio & Goals

Squat max + Deadlift max + Bench max / body weight

S:365 // D:385 // B:315 = 1065 total
Body weight: 190
Height: 5'8"

Ratio: 5.6

Goals:

I can box squat fine but my knees get owned when I try to go real heavy on regular squats. Hopefully someday I'll be able to squat 4 plates. For deadlift, I'm trying to hit 4 plates as well. Lastly, I don't really care much for benching so I have no plans on trying to increase weight. If anything I'll try to see how many reps of 275 I can get which is slightly above 80%max.

Please share #s and goals!
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      05-05-2011, 08:02 PM   #2
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damn dude how big are you? I wish I could do that much weight
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      05-05-2011, 08:09 PM   #3
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When I was 21

S:415 // D:425 // B:315 = 1155 total
Body weight: 155
Height 5' 8"

Goal was B 300...

Now 52 and out of shape but I have a fast car and a good job
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      05-05-2011, 10:45 PM   #4
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I am going to be that guy to set the low number. I have been off lifting for 6 months and only been back on half ass for a month. I havent maxed since college, cause whats the point? So heres my numbers using the max reps I do.

135, 145, 135, 155 = 2.67
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      05-05-2011, 11:12 PM   #5
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Quote:
Originally Posted by Caddyshk View Post
When I was 21

S:415 // D:425 // B:315 = 1155 total
Body weight: 155
Height 5' 8"

Goal was B 300...

Now 52 and out of shape but I have a fast car and a good job


Nice e-stats and strong memory - I don't believe that for a minute.
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      05-05-2011, 11:27 PM   #6
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S:230 // D:250 // B:170 = 650 total
Body weight: 165
Height: 5'10"

Ratio: 3.9

Goal: Lifting anywhere close to op.
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      05-05-2011, 11:52 PM   #7
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Nice e-stats and strong memory - I don't believe that for a minute.
there's this small asian kid who works out at my school's gym. guy is probably like 150lbs 5'5"?. i've seen him squat 360, deadlift 405, and i think his bench is probably around 245.

so could be possible... haha but yeah i'm just interested in what people's goals are... since anybody who takes up any form of exercise should always have some concrete goals
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      05-06-2011, 12:58 AM   #8
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Unfortunately, my stats are all messed up right now because I tore my hamstring 3 times last year. My squats and deads are still coming back, but I had more time to focus on upper body and increased my bench.
S: 275 (last year, before tear)// D: 365 (again, pretear)// B: 315 = 955
Weight: 180
Height: 6'2"
Ratio:5.3
I've always had trouble with squats, they feel so unnatural for me, and especially after all my hamstring crap, all leg lifts still feel odd. Deads felt great before I tore it last year, but weird now as well. Now I'm doing much lighter weights (~185) and higher reps and trying to work the hammy back up. Key note: Stretch your hamstrings everyday.
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      05-06-2011, 07:26 AM   #9
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Nice e-stats and strong memory - I don't believe that for a minute.
I still have my training log. I used to workout with the O-Line for our CFL team - blew them away that the little guy had these numbers... Why don't you have a look at some competitive power lifting results to see what guys are doing vs. gym posers...
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      05-06-2011, 12:05 PM   #10
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Quote:
Originally Posted by just4kickz View Post
Squat max + Deadlift max + Bench max / body weight

S:365 // D:385 // B:315 = 1065 total
Body weight: 190
Height: 5'8"

Ratio: 5.6

Goals:

I can box squat fine but my knees get owned when I try to go real heavy on regular squats. Hopefully someday I'll be able to squat 4 plates. For deadlift, I'm trying to hit 4 plates as well. Lastly, I don't really care much for benching so I have no plans on trying to increase weight. If anything I'll try to see how many reps of 275 I can get which is slightly above 80%max.

Please share #s and goals!
It seems a little odd that your deads are only 20 lbs higher than your squat; you should be able to get to 405 without too much trouble.

Squat: 300 (275 x 5); Deads: 400 (355 x 5); Bench: 290 (225 x 10) = 990 total
Weight: 245
Height: 6'7"

Ratio: 4.04

Note: All my maxes are estimates. My program is Wendler 5/3/1 so I don't test a true 1RM. I estimated the numbers by entering recent lifts into a couple 1RM calculators (http://www.nsca-lift.org/fly%20solo%...am/onearm.asp; http://www.exrx.net/Calculators/OneRepMax.html) and then selecting a number that was lower than the calculators' combined average 1RM (I hope that makes sense). My most recent lifts for each exercise are in parenthesis after the projected 1RM.
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      05-06-2011, 01:02 PM   #11
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Originally Posted by Zephyr15 View Post
It seems a little odd that your deads are only 20 lbs higher than your squat; you should be able to get to 405 without too much trouble.

Squat: 300 (275 x 5); Deads: 400 (355 x 5); Bench: 290 (225 x 10) = 990 total
Weight: 245
Height: 6'7"

Ratio: 4.04

Note: All my maxes are estimates. My program is Wendler 5/3/1 so I don't test a true 1RM. I estimated the numbers by entering recent lifts into a couple 1RM calculators (http://www.nsca-lift.org/fly%20solo%...am/onearm.asp; http://www.exrx.net/Calculators/OneRepMax.html) and then selecting a number that was lower than the calculators' combined average 1RM (I hope that makes sense). My most recent lifts for each exercise are in parenthesis after the projected 1RM.
for deads, i use double overhand grip, occasionally with straps. i have just recently modified my stance form and have realized that it works a lot better for me than trying to conform to the norm stances of deadlifting (sumo or oly).

for the longest time i was trying to rep 315x5 but my grip would give out after 3. when i placed my feet in an oly stance, and my hands were wider apart, I couldnt grip the weight as well. not able to grip the weight as well meant my form was off and i didnt get the drive i wanted. additionally, my hip flexibility wasn't that great so getting my butt down and my back straight was extremely difficult.

so i modified it so that my feet are slightly wider than shoulder width and i place my hands right inside my feet, so basically it looks like a sumo minus the fact that my feet are stretched very far apart. with this stance, my hips aren't as strained with the flexibility issue and i feel more solid when i explode with hips and butt. hopefully with this stance, i'll be more able to pull heavier weights.
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      05-06-2011, 01:06 PM   #12
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Quote:
Originally Posted by ben14142001 View Post
Unfortunately, my stats are all messed up right now because I tore my hamstring 3 times last year. My squats and deads are still coming back, but I had more time to focus on upper body and increased my bench.
S: 275 (last year, before tear)// D: 365 (again, pretear)// B: 315 = 955
Weight: 180
Height: 6'2"
Ratio:5.3
I've always had trouble with squats, they feel so unnatural for me, and especially after all my hamstring crap, all leg lifts still feel odd. Deads felt great before I tore it last year, but weird now as well. Now I'm doing much lighter weights (~185) and higher reps and trying to work the hammy back up. Key note: Stretch your hamstrings everyday.
yeah squats have never felt solid for me but more so because of knees and hamstring dominance. i found that if i stretch my hamstrings alotttt before squating, i feel more solid and i have more mobility. when i've done active warm-up, i feel stiff still... so i stoped doing that and just did hamstring stretches plus hip warm ups.

but your weight/height makes me imagine you would look pretty lean... if only i were taller... or less heavy lol.
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      05-06-2011, 04:16 PM   #13
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S:377, D:300, B:224
Height: 5,9
Weight: 160

Ratio: 5.63

Goals: Bench, Bench, more Bench! lol.... My upperbody is really weak compared to my legs. Any suggestions to improve my bench?
I've never actually maxed out so i just used a max rep calculator
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      05-06-2011, 08:43 PM   #14
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Quote:
Originally Posted by just4kickz View Post
for deads, i use double overhand grip, occasionally with straps. i have just recently modified my stance form and have realized that it works a lot better for me than trying to conform to the norm stances of deadlifting (sumo or oly).

for the longest time i was trying to rep 315x5 but my grip would give out after 3. when i placed my feet in an oly stance, and my hands were wider apart, I couldnt grip the weight as well. not able to grip the weight as well meant my form was off and i didnt get the drive i wanted. additionally, my hip flexibility wasn't that great so getting my butt down and my back straight was extremely difficult.

so i modified it so that my feet are slightly wider than shoulder width and i place my hands right inside my feet, so basically it looks like a sumo minus the fact that my feet are stretched very far apart. with this stance, my hips aren't as strained with the flexibility issue and i feel more solid when i explode with hips and butt. hopefully with this stance, i'll be more able to pull heavier weights.
Grip is obviously a major limiting factor and comes into play at some point for everyone. I start to have real problems in the 350-range and have to stagger my grip for a rep or two. What I really need to do is invest in some chalk...one of these days.

As for your stance, it sounds like you've done a good job identifying what works. There really is no one right way to do some of the compound exercises because everyone's body is built a little differently. Good luck!
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      05-08-2011, 11:49 AM   #15
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Quote:
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Nice e-stats and strong memory - I don't believe that for a minute.
+1
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      05-08-2011, 11:51 AM   #16
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S:495lb, D:315lb (have had a couple herniated discs), B:375lb
Height: 6'
Weight: 231 (I am overweight, I like food too much)
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      05-08-2011, 07:34 PM   #17
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You squat 495 with herniated discs?
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      05-08-2011, 08:06 PM   #18
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Not anymore. That was my max. Now I only hang around 315-365. If that.
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      05-08-2011, 08:07 PM   #19
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Not anymore. That was my max. Now I only hang around 315-365. If that.
mind me asking what caused the herniated discs? hopefully not from lifting...?
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      05-08-2011, 08:14 PM   #20
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Not at all. It's actually the same disc over and over. I actually need surgery but I am too stubborn to do it. The first time I did it, I was playing volleyball in a tournament and I dove into a picnic table for a dig. I finished the game but collapsed after I stood back up. My entire lower back locked up. My disc was pressing against my sciatic nerve causing sciattica. I was bed stricken for a week. Over time, the swelling and pain subsided. The second time happened while I was playing basketball. I dove for a loose ball and when I stood back up I collapsed again. The last tome it happened was last year. I went up for a rebound and somehow twisted my back and happened again. It's a life ling injury. Preventative maintenance is the only way to prevent it.
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      05-08-2011, 08:23 PM   #21
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S:300 D: 425 Bench: 230

Height 6"
Weight 190
Ratio: 5.02

Bench has always sucked due to very long arms which make the ROM enormous on bench but which help with leverage on deads. I don't think the large amount of pitching as a kid, swimming as a kids, and tennis into my 30s did my shoulders a lot of good either, so this isn't a lift I focus on anyway. I rarely flat bench, and if so, it's for grins and only a few reps. Instead I do a lot of weighted push ups (easier on the shoulders) and things like corner press (one end of BB in a corner, 45s on the other end, press from below weight towards corner). I do like to row however, and can row more than I can bench by a good amount.

I've never liked squats all that much (not comfortable powerlifting or bodybuilding style) so I do a lot of unilaternal work like Bulgarian Squats and single leg squats, single leg leg presses, and some sprint work on my bike.

My goals right now revolve around mobility and consistency in training. Finding time to lift can be challenging given work and life responsibilities, so getting there 3x a week is a goal (I used to train 4-5 x week). I'm also working on mobility more than strength as now that I've hit late 40s flexibility have become much harder to maintain than strength. Plus I can do mobility work at work or here and there, just take focus and will. I flexibility issues in the shoulders in particular, so a lot of work goes in there to keep a good ROM.

Other than it's the internets, I don't know why some of you are so quick to dismiss Caddyshack. Like he can't remember 30 years ago? Give me a break...I can remember how much I benched at 21 clearly, my dad who is 90 can give me details on how many bushels of wheat the harvest was year to year from age 9 and up. Important facts are easy to remember, and anyone who keeps logs, and was serious about training, is going to be able to recall their PRs with ease.
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      05-09-2011, 05:33 PM   #22
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Quote:
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Not anymore. That was my max. Now I only hang around 315-365. If that.
I was gonna say "holy shit," way to tough it out
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