power lift proportions

ixoyc · 05-Sep-06, 07:20 PM

i am quite curious as to what proportions the 3 main power lifts (bench, squat, dead lift) should be. I've heard deads should be the most weight, but i've seen a lot of people squat more than they can dead lift.

so i'm wondering if my stats are poor, decent, or good
also if my goals are reachable by early march 2007
Age: 17
weight: 150 goal: can fluctuate but need to be in 145 lbs. weight class in time for the power lifting tournament in school.
bench: 210 goal: 240-250
squat: 300 goal: 315-335
deadlift: 390 goal: 450 (what ever 3 times my body weight is)

Thanks for the help.

**Firehawk** · 05-Sep-06, 09:05 PM

Those are nice numbers for your size dude. I assume they are raw...generally your dead will be the highest but the degree of variation between all of them depends on the way you are built usually.

DaRkAnGel · 06-Sep-06, 03:53 AM

Unless you are a HUGE guy with a HUGE gut and crappy deadlift proportions, a gear whore, or quarter squatting your squat is going to be less than your deadlift.

Those are all decent weights for your size if you are competing raw. Actually you will most likely do pretty well especially on your deadlift.

Maxgain · 06-Sep-06, 05:50 AM

I like the 3:4:5 ratio of bench squat deadlift recommendation

**Firehawk** · 06-Sep-06, 10:01 AM

The 3:4:5 ratio is a guideline but depending on your build it will vary.

ixoyc · 06-Sep-06, 11:21 AM

thanks for the comments. are squats have to have the top of our thigh be parallel with the floor
also: the school record only uses bench and squat. so the 145 weight class record is combined total of 540 lbs. do you guys thinks it's possible to get the above 560?
I appreaciate the comments.

**Firehawk** · 06-Sep-06, 03:02 PM

Is that how they judge your depth, or do they judge it where the crease of your hip has to be below the top of your knee? It is different. I'd guess that this is probably how they judge because the bigger guys would likely have squat "lower" to look like they are at parallel.

ixoyc · 07-Sep-06, 10:55 AM

yeah, they judge by the top of our thigh. I've never heard of any of the bigger guys complain on squat depth. to me it seems easier cause their thigh is bigger so they can bounce off their calf and they don't risk going below (not a bad thing when training, but sucks in competition.)
Also squatting suits, bench shirts, knee wraps, or anything like that is not allowed (just t-shirt and shorts)