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Finding the ideal proportion of weights between your different lifts

Jungnaut

YOLO Kunce
Not sure if I came across correctly there with the thread title, but how can I check what the ideal proportion of weights I should be lifting/pressing based on my current level of progress?

Eg. I know my bench is way out of proportion with my squat and deadlift. (I was one of those peeps that only did benches and DB curls at the gym until I wisened up and actually followed a program.) However it would be nice to know what bench figures represent a good 'proportion', relative to my squat or deadlift etc.


Also I am not sure what to do with this imbalance. Maybe deload on my bench for a week or two, wait for my squats to catch up? That is my archilles heel so to speak. Even my deadlifts have overtaken my squats heaps in the last month, before they were actually my weakest figures.
 
Jungman said:
SQ 80kg DL 100kg BP 90kg MP 50kg.
Click to expand...

Dude that's not THAT bad, mines like SQ 80kg DL 130kg BP 110kg MP 60kg. My legs are SOOOOO far behind it's not funny. IMO don't slow down on the bench, your legs will eventually catch up.
 
sosomething is going strong in relation to your other lifts and you dont want it to be strong?

notsureifsrs/10


thats like me saying i will only squat 100kg and dead 120 because i can only bench 87kg
 
I have found PTC's 100/140/180 ratio helpful, I made all 3 within 2 weeks of each other, I wrongly always considered my legs the weakest link
 
D1cko said:
I have found PTC's 100/140/180 ratio helpful, I made all 3 within 2 weeks of each other, I wrongly always considered my legs the weakest link
Click to expand...
it goes squat/bench/dead so 140/100/180

this isnt exactly a ratio.... its just what markos considered the change from a beginner lifter, to a more advanced lifter, it has nothing to do with lift balance.
 
Ohhh well the order doesnt matter, but this is just a helpful ratio, but I'd be interested in others opinions. I think everyone has their strength/weaknessness, Callan's Squat compared to Bench for example.
 
yeah its a good goal, but you dont need to make them all at once lol

yeah everyone had their weaknesses, i got ll the time in the world to work on my bench
 
Just work on your weaknesses but keep working the strengths as well.

My deads are about 100kg higher than my squat. I'm not going to stop doing deads just because they are better. Just work everything and it will sort it self out.
 
My goal is 200, 300, 400, 500 for my main 4 (in lbs) because it sounds good together
BW powerclean and BW snatch arent too far away either.

If your lifts are really out of proportion, could be form issue or mobility issue in which case you should get vid for us to see what your solution should be.
Or could simply be more experience with one lift (such as the OP on his bro bench 'program"). Solution to that is just to get on a program that suits current goals and be patient.
 
Last edited:
everyones will be different.. no set target.

e.g. long arms will help on deadlifts.. but not on bench.
 
Keep progressing on everything, the larger muscles will progress eventually more than the smaller muscle groups and over a long enough period, you will balance out.
 
everyone will be different.

The raw record standards adopted by PA worked on a split of roughly SQ 35 / BP 25 / DL 40. This of course assumes you're a specialist on every lift for a given weight division.
 
I think Jason Durbridge would have to be one of Aus most "balanced" raw lifters.
At 107kg he went 300kg squat, 200kg bench, 342.5 deadlift.

I think a good goal for most would be 1.5xBW bench, 2x BW squat, 2.5xBW deadlift.

Once your at that level, strengths and weakness will start to show.

Adam Coe, as Sean mentioned says 40/20/40.... Im sure back when adam was lifting in the 80's and early 90's that would have been the case.

I dont really agree.
For a raw 100kg lifter totalling 700kg 240/170/290 would be great which is 34/24/42
For a wrapped 100kg lifter totalling 700kg 260/160/280 would work which is 37/22/41
Then equipped lifting............... Who the fuck knows. A lot of guys squat more then they deadlift, some even bench more.

At the end of the day, as a powerlifter, you dont want to be "balanced". You want to move the most weight as possible. Levers will play a massive role in what you will be able to do at an advanced level, but 99% of this forum need not worry yet.

Focus on getting 140kg squat, 100kg bench, 180kg deadlift. You should be able to nail those within 6-12 months of lifting.... If you can't, take up table tennis.

For shits and giggles.....
Im competing wrapped in 2 weeks. At 90kg I plan to squat 250kg, bench 155kg, deadlift 280kg thats a 685kg total which breaks down to 36/22/42
 
Not sure, I currently weight 94.5.
If i drop to 89.9kg, Ill defiantly will get 4 aus records.
If I sit where I am, I should get the deadlift and total. Ill have to attempt 255-260kg to get the squat, and I wont get the bench. the bench will be about 170kg.
 

Which records you going off here mate?
 
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