Weight To Bench Ratio
I dont give a crap who weighs more or less the winner is whoever lifts the most weight.
Weight to bench ratio. What are the recommended weight ratios for power clean bench press and squats in terms of your bodyweight. Yes in before weight divisions and everything being unfair for little guys. These barbell standards include the weight of the bar normally 20 kg 44 lb. For example bench press standards for a man who weighs 165 pounds who is untrained 120 pounds while an elite athlete at the same weight has a goal of 320 pounds.
Your bodyweight to bench press ratio is dependent on your gender weight and level of fitness. These male standards were last updated 4 hours ago and are based on 2610000 filtered lifts. Stop all lighter weight sets well short of muscle failure. Last updated on april 24 2014.
I try not to get hung up on numbers in the weight room. Go heavy earlier in your workout. Lighter weight classes are closer to 116 117 and heavier ones are in the 103 108 range. Also the deadlift is done last in competition after going all out on squats and bench.
You can see my old weight training program a discussion on how to determine 1 rep max 1 rm and another sample weight training program from another coach. Our strength standards are based on over 21103000 lifts entered by strength level users. Its not surprising that its a bit below my ideal ratio of 120. Bench 175 dumbell press 60 incline 135 incline dumbell 50 decline 185 decline dumbell 60 shoulder press 115 dumbell 45 straight bar curl 65 dumbell curl 35 not sure if this helps anyone but i notice my weak points include stamina with dumbells.
We have male and female standards for these gym exercises and more. 15x bw isnt bad at all and a good target to shoot for but its all about max weight to me. A male performing at an intermediate level should lift 185 pounds.
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