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T-Nation article - Know your Ratios

KungFooGoo

KungFooGoo

Gangster
Good day shop keeps,

Just read this article from T-Nation were the author seems to suggest specialising 3-6 week training blocks in order to bring your lifts up to certain percentages of other lifts.

Just wondering if people try to specialise a lift each program or they train all fairly equally?

Also, how do your numbers compare roughly to his percentages he's most likely pulled out of no where? It seems like a lot of dicking around and over anaylsing but that's just KFG.

Reference Lift: 100% Back Squat 
Front Squat:  85% of back squat
Clean Deadlift:  100% of back squat
Snatch Deadlift:  90% of back squat
Powerlifting Deadlift:  120% of back squat
Bench Press:  75% of back squat
Close-Grip Bench Press:  67.5% of back squat
Push Press:  63.75% of back squat
Incline Bench Press:  60% of back squat
Military Press (standing,strict): 45% of back squat
Weighted Dip:  78.75% of back squat (bodyweight included)
Supinated Chin-Up:  67.5% of back squat (bodyweight included)
Preacher Curl:  30% of back squat
Standing Reverse Curl:  26.25% of back squat
Clean & Jerk:  80% of back squat
Snatch:  66% of back squat
Clean:  81.6% of back squat
Jerk:  84% of back squat
Power Clean:  68% of back squat
Power Jerk:  72% of back squat
Power Snatch:  54% of back squat
Front Squat:  85% of back squat

It's mainly the big 3 lifts plus their main accessories that l'm talking about.

Article for reference:
https://www.t-nation.com/training/know-your-ratios-destroy-weaknesses
 
Last edited:
Everything seems pretty spot on. I think in these comparisons front squats are over estimated. I think it's closer to 70%.
 
The ratios are pulled from thin air. Everyone has different levers therefore different ratios.

In saying that my best front to back squat is 84%.
 
Silverback said:
Wtf

just put away you protractors and get your dead butt hole under the bar and lift FFS.

JEEZUZ
Click to expand...

Like KFG mentioned it was too much nerd burger number crunching for his liking however it was a question to see if people who powerlift specialise their training blocks versus training everything equally...
 
Darkoz said:
Come on Gooman, I thought you smarter than this shit
Click to expand...

....Jesus fuck, l shouldn't have included all those numbers / and or learn how to articulate things properly. What l was mainly asking was about specialising programs in a certain lift versus training everything equally to get your powerlifting total up.
 
Sonic said:
Why is it shit? Do you powerlift?
It may be technical and cumbersome but some people like numbers.
Click to expand...
Because it is, skat, poo poo, feces, excrement, chocolate log, crap, brad pitt
That's what I think and I'm sticking to it like a fly on the above
 
It's a nice reference to have, and will shame the lucky leggers and brofags when (if) they ever have the fortune to lay their eyes on it.

For those that have trained for a good number of years, are not held back by injury or disease, these ballpark %'s can help you identify where your weaknesses are so you can restructure your workout to improve.

Then you can walk right up to the girly PT who just graduated with 4.5hrs of online training and holler out to her face while flexing your buttcheeks, "now that's science, biatch!!"
 
It just tells me what I already know. My legs are much stronger than my upper body proportionately. (the only upper body one I am remotely close on is chin-ups)
 
Fuzzy posted the following on facebook:

"Tuesday coaching tip: (might make this a regular thing)Front squats. Do them. Just trust me and do them. I believe they are so important that my entire team dedicates an entire day to them. Dan Green said that Sam Byrd told him to make them a focus. That's two guys who have held all time squat records. Kristos does the same too. See the pattern here?
Generally, I expect a lifters front squat to be at a certain percentage of a lifter's max back squat, if it isn't then I know it needs work. Roughly speaking the front squat should be 63-67% of max low bar squat (in wraps, around 74% for none wraps.)
Funnily enough, if the lifter is able to front squat higher than that percentage and does both squats regularly, it seems to indicate they are too light for their weightclass.
This is purely my own observations from my own coaching. No reference to anything else.
Let me know if people like this."




My best front squat is 171kg. Best wrapped squat is 230kg. That is 74% - too high for a wrapped squat. I do both regularly. I AM TOO LIGHT FOR MY WEIGHT CLASS
https://www.facebook.com/firas.arabakov/posts/435140189977548

Lots of top lifters replied and this was pretty much bang on
Christian O'Grady Before injury my best wrapped back squat (highbar) was 300 raw front squat was 200. Whats that 63ish %?
Michael Vergotis I was in that 63-67 range when I did nats and pro raw.

 
0ni said:
Fuzzy posted the following on facebook:

"Tuesday coaching tip: (might make this a regular thing)Front squats. Do them. Just trust me and do them. I believe they are so important that my entire team dedicates an entire day to them. Dan Green said that Sam Byrd told him to make them a focus. That's two guys who have held all time squat records. Kristos does the same too. See the pattern here?
Generally, I expect a lifters front squat to be at a certain percentage of a lifter's max back squat, if it isn't then I know it needs work. Roughly speaking the front squat should be 63-67% of max low bar squat (in wraps, around 74% for none wraps.)
Funnily enough, if the lifter is able to front squat higher than that percentage and does both squats regularly, it seems to indicate they are too light for their weightclass.
This is purely my own observations from my own coaching. No reference to anything else.
Let me know if people like this."




My best front squat is 171kg. Best wrapped squat is 230kg. That is 74% - too high for a wrapped squat. I do both regularly. I AM TOO LIGHT FOR MY WEIGHT CLASS
https://www.facebook.com/firas.arabakov/posts/435140189977548

Lots of top lifters replied and this was pretty much bang on
Christian O'Grady Before injury my best wrapped back squat (highbar) was 300 raw front squat was 200. Whats that 63ish %?
Michael Vergotis I was in that 63-67 range when I did nats and pro raw.

Click to expand...

I like it. Always liked front squats. They are just hard and work well at getting you strong

My percentage is high as well and for me to be any good at PL for the length of my arms and legs probably need to weigh 120+.
 
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