Yeah that is kind of my assumed OH press max. But yes bench is low and squat & DL are high.
I got your method now you are working your way to those points not the other way around. Sorry I'm a little slow lately.
Well, when things are written and read hastily in forum threads, some level of misunderstanding is inherent. You've also been really busy lately, right?
Here's the order of formula feeding:
OH Press 4x5 = 85% 1RM
-->
OH Press 1RM x 1.5 = Bench Press, Pulldown & Row
-->
OH Press x 2 = Squat
-->
Squat x 5/4 = Deadlift (OH Press x 2.5 = Deadlift)
Current Adjustments:
OH Press x 1.6 = Bench Press (a little out of proportion while I wait for the OH Press to catch up)
OH Press x 1.45 = Squat (actual, while I build back up from the sacroiliac injury; Deadlift tied to this Squat load at 5:4, not OH Press x 2.5)
So then the basic idea is to put the weakest lifts--OH Press, Squat, Pulldown/Pullup (& Row?)--earlier in the workout, when I'm freshest, at near maximal loads (per rep count) with more sets, and do my strongest lifts, the Deadlift and Bench Press, near the end, at maintenance effort and fewer sets, until the weak lifts have caught up. I'm convinced this will lead to greater muscular balance overall, which should:
(1) boost the longterm performance of my stronger lifts, since the lifts I'm weakest in are the ones that tend to target the secondary muscles that support the stronger lifts, and their greater ROM targets the stabilizers better too; and, concomitantly
(2) prevent niggles and injuries.
Already, a decreased emphasis on the bench press, with some recent improvements in the overhead press and upper body pulls, has more or less eliminated the left shoulder soreness I always used to experience the day after benching. Improved benching technique has probably also helped.
And tying the deadlift to the squats at a 5:4 ratio is so far preventing me from getting overenthusiastic on the former while I bring up the latter. Now that the deadlift is back over 200 pounds, I'm still getting something of a pump, so that feels good. But the squat loads are at close to my ability to recover. Once the quads, groin, and glute muscles have gotten stronger with the squats, then I'll be ready to work my lumbar muscles and traps better with heavier deadlifts.
Yep once a week I wonder if I should just work in some assistance lifts at lighter weight? I am having trouble getting in more than twice a week lately. Maybe lifting in the evening might work? hmm.
I think one volume day on Monday and one intensity day on Friday might be all the weekly work I need on the main lifts. Working in variations of the main lifts and some assistance in the middle of the week, with the option of skipping it altogether, might be more beneficial. It would help avoid physically overtraining, and really allow one to give a good effort on the volume and intensity days without getting burnt out mentally. And things like Russian Twists and Pullovers at lighter weights work the smaller muscles with a greater ROM, which should help overall mobility and keep us from getting too stiff from constantly patterning the main lifts' movements. I could also try to get in some of the plyometric stuff then. But I dunno, as long as I'm making good progress, maybe I should just stick to the main lifts and add in handful of assistance stuff on Wednesday?
In any case, I think once my Squat is 2 times my OH Press, I might try to test my singles again. Probably sometime in the spring. My recent adoption of the Tall Kneeling Overhead Press has me thinking about doing singles on the OH Press too. It's a little easier to establish initial momentum compared to sitting (unsupported) on the bench. So, ultimately, I could go for total poundage on four lifts instead of three. And at some point I may loosen the Bench Press from a strict 3:2 ratio to the OH Press if I can do it without reawakening the left shoulder issue. I've already got it slightly higher and it seems OK. Then again, I'm kinda of enjoying getting away from the mystique of the bench press, and making it just another lift. Maybe the goals should be:
2=160, OH Press
3=240, Bench Press
4=320, Squat
5=400, Deadlift
Instead of
280, Bench Press
320, Squat
400, Deadlift
Mostly I just want a strong back/posterior chain for a good quality of life, so the OH Press should more important than the Bench Press, right?
Evenings might work if your family allows it. Personally, I have a hard time getting anything done when the family is around. I would actually consider trying your early morning lifting routine, but it's so hard to find the motivation at that time of day to lift heavy stuff. Running first thing is much easier--I can start slow or even walking and then increase the pace if I get in the groove. With weights it would be harder because I have specific loads in mind and need a certain amount of energy/concentration/motivation to achieve them. Late afternoon has always been my optimal exercise time.