T Nation

Benchpress More than Squat


#1

Hi T-Nation. Really enjoying all the fantastic info and articles. I'm 42 years old and started CrossFit about 18 months ago. I haven't been training for 10 years prior to that. My 1RM on the main lifts are unusual compared to other lifters and I was wondering whether this is due to a large "ape index" affecting my leverage and/or range of motion, and what advise you have to help me align the weight ratio between the main lifts to what is more normal.

My ape index (wingspan/height)=1.08. Benchpress=265# / squat=231# / deadlift=353# / Bodyweight= 172#. So, my benchpress is quite a bit heavier than my squat, despite CrossFit involving some form of squat about every day. I do no other sport and have never done any.


#2

I have the same disparity with my lifts simply because the bench press is easier for me. If I squat to a box I can go heavier but not without that "crutch".


#3

JK-47. Interesting stats !
Welcome to the average american male.
Not bashing your numbers, but the fact that most of my male clientelle can bench a lot more than they can Squat and Deadlift.

Remember being young and all you did was Bench and Curl ? Well, welcome to the typical american male !
If you take the time and program properly, you will be able to put on 30# on your squat and dead over the course of a year.
Use something like wendlers 5/3/1 , Rippatoes Starting Strength, Stronglifts 5x5 ...basically something to get you a bit more balance out.

Your body will thank you for that...

Good luck and much success !


#4

If anything your large ape index should help your deadlift, hurt your bench and be neutral to your squat.


#5

If you are looking for strength gains, I would use some type, any type, of programming instead of doing cf. The best way to get better at cf isn't even to do cf. Random is not a plan, and a plan will get you better results. There are plenty of plans in the articles section, and many discussions in the forums to get you off to a good start.


#6

What progression model are you using? Just squatting randomly is unlikely to produce long term results.


#7

That s exactly what I was thinking.


#8

FYI.... having long arms doesn't impact your squats leverage. Torso length along with femur length does.


#9

Just my opinion but doing Crossfit kind of squats will not improve or increase the poundage you can squat. Or maybe you will just get a little to nothing increase from Crossfit but plenty of endurance. If you want to have a bigger squat try a powerlifting routine for a change and eat a bunch of steak, that always helps me.


#10

I definitely recommend the 5/3/1 Triumvirate. I just looked back through the first few pages of my training log and my squat and deadlift were downright embarrassing, now they're just sub par.

http://tnation.T-Nation.com/hub/The_Jed#myLogs/thread//0

Following 5/3/1 and finally eating enough ( more than 2,000 calories for me) made a huge difference in my strength levels. Little did I know I was on on the downward slope of a thyroid and test level crash, but that's another story. If you haven't already I would also advise getting your hormone levels and thyroid function checked.


#11

Wendlers 5/3/1/ is no joke. After decades of doing just pure powerlifting singles and maybe triples I switched over to Wendlers for a change because I wasn't progressing. The first couple weeks of Wendlers I spent time between sets winded and lying on the floor lol


#12

Record your back squat and post.

If you want real advise then we need to see you squat.


#13

Actually the guy ive been training on and and off has the same issue..


#14

I started the Smolov 13 week squat cycle, that I found on stronglifts.com. I'll post the results after week 13, I'm expecting this to increase the squat 50# and hopefully indirectly also increase the deadlift.


#15

appreciate the advise. I will report back after 13 weeks of stronglift's version of Smolov squat routine (in addition to CF, but replacing the CF squat EMOMs with Smolov)


#16

I attached a video of the squat, any advise welcome.


#17

Your squat form is excellent and you have great depth. You may want to find a lower groove on your back when increasing weight but nice work.


#18

Agreed, only thing I would say is maybe widen your stance a little bit. Remember your triangle, shoulder blades squeeze together, forearms perpendicular to the floor, force your knees out, looked like your left was caving in a bit.


#19

http://www.T-Nation.com/free_online_article/most_recent/master_the_squat

Read article and then watch the video series that Dave Tate did.


#20

Thanks for the advise, you're right about the left leg caving in. I've since started focussing on pushing the knees out to fight that tendency.