"How Much Can You Lift (Wimp)?
by Brad Kaczmarski"
Finding Your Balance
The following three percentage charts are each based off a major lift. You can use anything from a max to a ten rep set. Just be aware that it'll stay at that rep range for all the lifts and poundages given. So if you use a five rep max on the bench press chart, you'll get a five rep weight for all the lifts.
Deadlift Based
Deadlift 100%
Back squat 71.4 %
Bench press and pull-up 55.6 %
Front squat and close-grip bench press 50 %
Hang clean 45 %
Dumbbell bench press (two dumbbell total) and one-arm row (two dumbbell total) 43 %
Push press, jerk, and dumbbell incline bench press (two dumbbell total) 40 %
Dumbbell overhead press (two dumbbell total) 32.5 %
Hammer curl (two dumbbell total) 31.5 %
Dumbbell curl (two dumbbell total), barbell curl, and dumbbell overhead triceps extension (one dumbbell) 30 %
Bulgarian squat (weighted) 27.5 %
Lunge (weighted), split squat (weighted), and press-down 25 %
E-Z bar skull crusher 24 %
Dumbbell skull crusher (two dumbbell total), preacher curl, and concentration curl (two dumbbell total) 22 %
Seated calf raise and pec fly (two dumbbell total) 20 %
Single-leg Romanian deadlift (one dumbbell) and standing calf raise (one dumbbell) 13 %
Back Squat Based
Back squat 100 %
Bench press and pull-up 77.8 %
Front squat and close-grip bench press 70 %
Hang clean 63 %
Dumbbell bench press (two dumbbell total) and one-arm row (two dumbbell total) 60 %
Push press, jerk, and dumbbell incline bench press (two dumbbell total) 56 %
Dumbbell overhead press (two dumbbell total) 45.5 %
Hammer curl (two dumbbell total) 44 %
Dumbbell curl (two dumbbell total), barbell curl, and one-dumbbell overhead triceps extension (one dumbbell) 42 %
Bulgarian squat (weighted) 38.5 %
Lunge (weighted), split squat (weighted), and press-down 35 %
E-Z bar skull crusher 33.6 %
Dumbbell skull crusher (two dumbbell total), preacher curl, and concentration curl (two dumbbell total) 30.8 %
Seated calf raise and pec fly (two dumbbell total) 28 %
Single-leg Romanian deadlift (one dumbbell) and standing calf raise (one dumbbell) 18.2 %
Deadlift 140 %
Bench Press Based
Bench press 100 %
Front squat and close-grip bench press 90 %
Hang clean 81 %
Dumbbell bench press (two dumbbell total) and one-arm row (two dumbbell total) 77.3 %
Push press, jerk, and dumbbell incline bench press (two dumbbell total) 72 %
Dumbbell overhead press (two dumbbell total) 58.4 %
Hammer curl (two dumbbell total) 56.6 %
Dumbbell curl (two dumbbell total), barbell curl, and dumbbell overhead triceps extension (two dumbbell total) 54 %
Bulgarian squat (weighted) 49.4 %
Lunge (weighted), split squat (weighted), and press-down 45 %
E-Z bar skull crusher 43 %
Dumbbell skull crusher (two dumbbell total), preacher curl, and concentration curl (two dumbbell total) 39.5 %
Seated calf raise and pec fly (two dumbbell total) 36 %
Single-leg Romanian deadlift (one dumbbell) and standing calf raise (one dumbbell) 23.3 %
Back squat 128 %
Deadlift 179 %
Front Squat and Close-Grip Bench Press Based
Front squat and close-grip bench press 100 %
Hang clean 90 %
Dumbbell bench press (two dumbbell total) and one-arm row (two dumbbell total) 86 %
Push press, jerk, and dumbbell incline bench press (two dumbbell total) 80 %
Dumbbell overhead press (two dumbbell total) 65 %
Hammer curl (two dumbbell total) 63 %
Dumbbell curl (two dumbbell total), barbell curl, and dumbbell overhead triceps extension (one dumbbell) 60 %
Bulgarian squat (weighted) 55 %
Lunge (weighted), split squat (weighted), and press-down 50 %
E-Z bar skull crusher 48 %
Dumbbell skull crusher (two dumbbell total), preacher curl, and concentration curl (two dumbbell total) 44 %
Seated calf raise and pec fly (two dumbbell total) 40 %
Single-leg Romanian deadlift (one dumbbell) and standing calf raise (one dumbbell) 26 %
Deadlift 200 %
Back squat 142 %
Bench press and pull-up 111 %
Calling All Curl Junkies
This final percentage chart is humbling for anybody, but especially you curl junkies. Be prepared to complain, cry, or maybe do both when you see how much you should be lifting based off the weight you curl. Remember, cheat curls will bump up your weights on everything else making it inaccurate, so try to be as true to strict form as possible.
Dumbbell Curl, Barbell Curl, or Dumbbell Overhead Triceps Extension Based
Dumbbell curl, barbell curl, dumbbell overhead triceps extension 100 %
Deadlift 333 %
Back squat 238 %
Bench press and pull-up 185 %
Front squat and close-grip bench press 166 %
Hang clean 150 %
Dumbbell bench press (two dumbbell total) and one-arm dumbbell row (two dumbbell total) 143 %
Push press and jerk 133 %
Dumbbell overhead press (two dumbbell total) 108 %
Hammer curls (two dumbbell total) 105 %
Bulgarian squat (weighted) 91 %
Lunge (weighted), split squat (weighted), and press-down 83 %
E-Z bar skull crusher 80 %
Dumbbell skull crusher (two dumbbells total), preacher curl, and concentration curl (two dumbbell total) 73 %
Seated calf raise and pec fly (two dumbbell total) 66 %
Single-leg Romanian deadlift (one dumbbell) and standing calf raise (one dumbbell) 43 %
Fonte
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