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  1. #1
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    Default proportionate numbers among major lifts

    Whats your guys opinion on proportionate lifting numbers among the major exercises? obviously everyone has different strengths and weakness's within their bodies allowing for certain exercises to be really good or bad. But on average this is what i was thinking and along with what my opinion on the impressiveness of the groups of lifts


    Group 1 Group 2 Group 3
    Bench: 315 Bench: 405 Bench: 500
    ATG Squat: 405 ATG Squat: 500 ATG Squat: 650
    Deadlift: 500 Deadlift: 650 Deadlift: 800
    Shoulder press: 225 Shoulder Press: 275 Shoulder Press: 350


    Group 1: respectable strength and Very strong compared to most guys that train, but numbers that anyone can do in time.
    Group 2: Great strength and rare among lifters.
    Group 3: Freakshow by pretty much any standard.

  2. #2
    NOVICE xXJohnnyJuiceXx's Avatar
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    That sounds about right, although I don't completely agree with the 315 bench being in the first group. I do 405 ATG for a few reps, deadlift 545 for 3, military press 275 for about 3 and I NEVER bench, but I can still put up 315 for 6 reps on bench when I do, which is maybe once every 6 months. LOL. So maybe the 315 should be around 365 for the first group? Just my opinion.

  3. #3
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    Quote Originally Posted by xXJohnnyJuiceXx View Post
    That sounds about right, although I don't completely agree with the 315 bench being in the first group. I do 405 ATG for a few reps, deadlift 545 for 3, military press 275 for about 3 and I NEVER bench, but I can still put up 315 for 6 reps on bench when I do, which is maybe once every 6 months. LOL. So maybe the 315 should be around 365 for the first group? Just my opinion.

    yeah but your obviously training chest hard and maybe built well for bench. My little brother can max like 550 on dead but max's like 275 on bench. that's kinda a extreme example of a good deadlift/ bad bench build. maybe 315 bench is a little low for the first group or maybe the squat and the deadlift is a little high.

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    MyOatmeal.com Rep Mr.Dedication's Avatar
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    My BB bench press sucks a massive dick but on DB I do alright. I don't know why but can't go heavy with it

    650lbs on ATG squat is no fucking joke! DAMN!

    The spread looks pretty good but some people are just stronger on specific things while they lack on others...like strength for some things comes easier to them compare to other parts.

  5. #5
    RX MEMBER Rambo2's Avatar
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    I think that's pretty accurate, lots of people overstate bench as they are typical gym goers that focus on chest, those numbers are more balanced

    Probably the only lift I can do there is the 405 ATG squat! I also suck at pressing, I find 405 deadlift about as easy as 225 bench

  6. #6
    NOVICE xXJohnnyJuiceXx's Avatar
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    Quote Originally Posted by symphonyofdreams View Post
    yeah but your obviously training chest hard and maybe built well for bench. My little brother can max like 550 on dead but max's like 275 on bench. that's kinda a extreme example of a good deadlift/ bad bench build. maybe 315 bench is a little low for the first group or maybe the squat and the deadlift is a little high.
    That's true. I also have some very strong shoulders which I feel come into play a lot during my chest workouts no matter what I do. I do agree with the deadlift being a bit high. 500 pounds is no joke.

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    ASC Pro Strongman Ryan Bracewell's Avatar
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    the separations you used look about right to me.

  8. #8
    RX MEMBER ob205's Avatar
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    I think the numbers are somewhat accurate, but this is not taking bodyweight into account at all.

    I think it is erroneous to say MOST people can attain Group 1, I see plenty of people in the gym no where even close and using AAS to boot.

    I think this gives you numbers relative to bodyweight and of course RAW & Natural, if using then I would move all numbers to the left 1. Now I do believe most can attain the GOOD category, and as genetics improve you move up the scale.

    example for BENCH if you weigh 200lbs 200 is good, 300 strong 400 very strong 500 and up ELITE
    BW = bodyweight

    Exercise Trained Strong Very Strong Elite
    Bench Press 1xBW 1.5xBW 2xBW 2.5xBW or >
    Squat 1.5xBW 2xBW 2.5xBW 3xBW or >
    Deadlift 1.5xBW 2xBW 2.5xBW 3xBW or >

    I am sure a Powerlifter will correct me, but doesn't ELITE RAW roughly 1500 total for a 198. Which on this chart Elite= 1700 and original OP was almost 2,000!
    Last edited by ob205; 04-26-2012 at 02:40 PM.

  9. #9
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    Quote Originally Posted by ob205 View Post
    I think the numbers are somewhat accurate, but this is not taking bodyweight into account at all.

    I think it is erroneous to say MOST people can attain Group 1, I see plenty of people in the gym no where even close and using AAS to boot.

    I think this gives you numbers relative to bodyweight and of course RAW & Natural, if using then I would move all numbers to the left 1. Now I do believe most can attain the GOOD category, and as genetics improve you move up the scale.

    example for BENCH if you weigh 200lbs 200 is good, 300 strong 400 very strong 500 and up ELITE
    BW = bodyweight

    Exercise Trained Strong Very Strong Elite
    Bench Press 1xBW 1.5xBW 2xBW 2.5xBW or >
    Squat 1.5xBW 2xBW 2.5xBW 3xBW or >
    Deadlift 1.5xBW 2xBW 2.5xBW 3xBW or >

    I am sure a Powerlifter will correct me, but doesn't ELITE RAW roughly 1500 total for a 198. Which on this chart Elite= 1700 and original OP was almost 2,000!
    I think just about anyone with proper training can hit group 1. most people at the gyms even on drugs train like pussies. I've taken two different guys with low 100's benches and now they're close to 300 two years later. both of them were sub 200 deadlifters and one is 550 and one like 405. both done naturally and obviously neither were that great genetically with lifts starting like that.
    Last edited by symphonyofdreams; 04-26-2012 at 04:22 PM.

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