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Powerlifting max weight ratio



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  #1  
Old 06-03-2010, 07:06 PM
AnalProlapse AnalProlapse is offline
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Default Powerlifting max weight ratio

Hello everyone!

I had a question about the ratio between the Bench/Squat/Deadlift 1RMs. I've read somewhere (possibly here) that the proper ratio for the three powerlifts (at least for beginner-intermediate weight lifters) is 1:1.5:2, or that the deadlift should be twice as much as the bench, with the squat falling directly in between the two.

I'm looking to join the US SEALs in the distant future, so while heavy weight strength training is far from a priority, it would be a great perk while getting to graduation and I've been using the ratio as an estimated goal guide for maintaining a balance in my body; nothing serious.

It is, however, very important for me not pack more weight/space on my body than would get in the way such that I can assist my teammates as best as the situation requires without getting in the way.

So here's the status: for a SEAL, strength-wise, upper body is most important. Therefore, my baseline lift is the bench; it guides the other two exercises for me. Squatting comes next as leg strength is also important in carrying large weights, but isn't as vital since legs that are too large will impede my running ability. And least important, possibly to the point of negligibility, is the deadlift, as the areas it covers majorly are least important in the SEAL environment.

Here's where I stand for 1RMs (lbs.):
Bench: 255-265 (with a maximum goal of 315-335)
Squat: 435 (with a maximum goal of 455)
Deadlift: 385

So finally, here's my question. I mainly do deadlifts in order to maintain the lower back strength needed to have safe stability while doing heavy squats. I really don't want to increase much farther than I have to, but I'd like to know: What is the minimum deadlift 1RM I need to have safe and stable squats (as far as my back/spine is concerned). It can't really be 606 lbs. like the ratio says, right?

Some other info for your consideration if needed:
Height: 6'2"
Weight: 230 lbs.
Strength training days/week: 4
Military-style workout days/week: 4-5

Thanks to anyone who can help!
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  #2  
Old 06-03-2010, 07:30 PM
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there is no magic ratio. everybody's body is different. how many times do you think as a navy seal you will be laying on your back pressing something off your chest?
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  #3  
Old 06-03-2010, 07:50 PM
AnalProlapse AnalProlapse is offline
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Quote:
Originally Posted by Pitysister View Post
there is no magic ratio. everybody's body is different. how many times do you think as a navy seal you will be laying on your back pressing something off your chest?
You'd be surprised. But two main scenarios:
-Hand-to-hand combat (including scuffling on the ground)
-Climbing all kinds of shit

The emphasis here is less on ratio but what would help me with squats.
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Old 06-04-2010, 07:18 AM
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iron_worker iron_worker is offline
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Well my ratios are:

1 : 1.12 : 1.51 (B : S : D)

No where near "ideal" as you put it but for some reason I seem to make gains more consistently with my upper body... which is odd but it's the way it is for me.

If I were you I would just train hard and take any gains you can make. If you're worried about being too big then eat at your mainteance level and train with low volume/high intensity. This will mostly focus your gains into strength gains and less size gains.

IW
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Old 06-05-2010, 04:41 PM
AnalProlapse AnalProlapse is offline
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Disregard the title of the topic for a second. All I'm looking for is a deadlift weight that will create the kind of back support I need for squatting 455. If it's ~300, fine. If it's ~400, that means I'd need to work on it a little. I'm not looking for a ratio; what I said was a guide for me when I started. I didn't use it by making sure that my deadlift was exactly twice the weight of my bench. I merely made sure that my squat was higher than my bench, and my deadlift higher than my squat.
Obviously, now that I have some clearer goals, this doesn't matter as much. And while it may make sense to a bodybuilder or a strongman to make any extra possible gains, this would really be a waste of time for me. I'm looking to attain certain maxes, change into a maintenance lifting schedule afterwards, and spend that extra hour a day I'd spend lifting for something useful, like combat training or getting my pilot's license. It's all about efficiency and packing on strength I'll never use is really the last thing I need.
If someone can give me an estimated number for the deadlift, that would be really helpful. Otherwise, you're not really being beneficial.
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Old 06-05-2010, 08:02 PM
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there is no magic formula. they are two very different movements. two very different hip patterns.
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Old 06-05-2010, 10:39 PM
AnalProlapse AnalProlapse is offline
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Quote:
Originally Posted by Pitysister View Post
there is no magic formula. they are two very different movements. two very different hip patterns.
You're telling me the lower back doesn't get used in maintaining back neutrality during a squat?

And quit it with the "magic formula". I never said there was one.
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Old 06-06-2010, 04:22 AM
Max Max is offline
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Well i'm no where near experienced enough to answer your question, but I would suggest being a little more polite would give you a much greater chance of getting a reasonable response.

Furthermore I dont really understand your intentions and it would appear iron worker has already given you the correct advice based on your unusual goals.
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Old 06-06-2010, 01:02 PM
EricT EricT is offline
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Wow how incredible rude you are. Go away. The anal guy, Max, not you.

Last edited by EricT; 06-06-2010 at 02:31 PM.
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  #10  
Old 06-06-2010, 02:36 PM
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this is a navy seal.....scary.
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