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.
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”.
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.
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.
[quote]Ecchastang wrote:
If anything your large ape index should help your deadlift, hurt your bench and be neutral to your squat. [/quote]
That s exactly what I was thinking.
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.
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.
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.
[quote]killerDIRK wrote:
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 ![/quote]
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
[quote]JK-47 wrote:
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.[/quote]
Record your back squat and post.
If you want real advise then we need to see you squat.
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.
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)
[quote]gorillavanilla wrote:
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.[/quote]
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.
