Squats and deadlift numbers, corelationship with max watt output

I used a powermeter for the first time, wattbike trainer. Was wondering how much difference adding 20% to squat and deadlift 1RM would make to max watts? Is their some kind of forumula that deals with the 2?
Ive got some good advice re: training, will be using kurt kinetic roadmachine with pro flywheel,power meter & HRM so can plan/plot my improvement over time. Just trying to estimate where I will be at by May. Ive done that with my lfting numbers but not sure exactly what kind of watts/top end speed it will give me

If such a thing exists it will not be at all accurate. It is rather complicated. You could triple your squat and still come off with a lower wattage in particular scenarios.

What cadence are we talking about? Was there any resistance built into the apparatus? Was it a standing start? etc etc..

You also need to train hard on the bike to get the most out of weight room strength. If you are lifting INSTEAD of riding, allowing your bodyweight to shoot up and your overall conditioning lax, you are not going to see much - if any improvement. Especially not at low resistances/high RPM's

If you train appropriately on the bike and the strength stuff you will see significant improvements over using the bike alone. But this too depends on the type of racing you are doing! Naturally 'powerful' people, like those who can jump very high; will also progress in their strength & power than those who do not have the 'natural ability'. The latter will struggle to juggle their strength training and bike/speed/conditioning; to be training them hard and recovering from both.

hey dfp. how's your squats and deads progressing?

i just picked up an oly set for a really good price on gumtree, £120 for 120kg with 7ft bar, well chuffed. my squats on 90kg my deads are up to 120kg - crap i know, but I just got back in to it after 8 or so months off!

I am going round in circles!

I had a really bad shoulder & wrist injury earlier this year which put an end to benching and such indefinetely (Also killed any hopes of being able to snatch). Massively interrupted training/ability to sleep for the past year (going to bed at 3-4am these days!). I deadlifted 150kg the other day, but I also pulled 190kg from knee level (and it felt like nothing in terms of grip even with my tiny hands). So I expect to get some significant increases soon if I can get my shit together.

Getting shoulder in december/jan hopefully. Will try to get a meaningful PR before then as I am told Ill be in a sling for 6weeks.

Anyhow LPG, fancy a lifting sesh? We could go for buffet after. [/bromance]

I really need to get pack in the gym, been off for almost 4 months, pretty evenly split between prioritising cycling whilst the weather is fair and an injury.... I found the best thing for increasing my power and leg strength was hilly fixed rides. Legs are getting ridiculous now having to buy trousers a size or 2 up to accomodate.... looking forward to more gains hitting the gym over winter.

Inspiration;

http://www.youtube.com/watch?v=XJB-h8EEKGU&feature=player_embedded

http://www.youtube.com/watch?v=pm_Gw0wwrjM&feature=channel_video_title

I had a go with the wattbike stationary trainer after a meeting, it was late and I was wearing trousers and tired so will be interesting to try it again fresh. It measures up to 2400 watts I think, the pro version goes above. Resistance was set to level 6 and I think I saw above 140rpm. Im comfortable up to 180. I use 170mm cranks, they were possibly 165.
Im back lifting the past 2 months, got my deadlift up to 210kg(no straps or belt), 250kg is highly possible by summer. Had to stop with squats because theres a hip imbalance I think I need checked out so Ive been doing single leg press. Actually what I need to do is get flexible enough for the barbell to sit correctly on my back.
Ive always had a problem with squats.

My plan is to do recovery sessions on the turbo but also kilo efforts, interval/mock point races etc.
The road machine seems like it would be great as it goes up to 3000watts and with the extra flywheel it should have a more natural pedalling motion.

Ive been on my road bike(48:19)every day but havent been at the track with a large gear since summer.
Ill be charting my power readings with lifting numbers to see how they work. I guess its how you train the muscle to move and not just the weight it can move. It will be interesting to see how it works for me.

Are you all bench pressing? I switched to olympic press, the hip drive at the begining of the lift seems to be of great benifit. I also noticed I can hit the heavy bag with more power!
You can do also push press which is like a cheat olympic press, bend the knees and then use the legs to drive the bar up rather than just driving the hips forward and using core,torso,arms. Allows more weight to be lifted but I suppose injury risks would be higher.

deadlifting 250kg is very impressive - how much do you weigh and how long have you been doing weights?

i generally do a four barbell exercises from starting strength, so this does mean bench press. i haven't got a regimen or specific plan that i stick to, I generally just do deadlifts, then when my legs and back stop being sore, do squats, then repeat. also i got one of those doorframe pullup bars so I try and use a few times per day.

@dfp sure bro sounds like a plan

I weigh 117kg (@6ft 3) so not too impressive, well good for somone whos not juicing, world drug free record for my weight is 290kg. I started when I was 16 but didnt know my body till maybe 4 yrs ago. Started deadlifting 2yrs ago, after maybe 5months got to 220kg(cool thing was it was just plain good food, no powders), then quit as I took up muay thai but changed again to cycling, after my 1st yr of cyling Im lifting again the past 2months and my deadlift is up to 210kg, the difference now is I am actually fit and dont get out of breath! Cycling gave me a new life.

I get a kick out of the stats side of training progress. Looking back thru my calender I can see what went right/wrong. ive never done a full 12months of consistent training so excited about the outcome, will be carefull not to burnout

i'm 88kg and 6ft. you must be absolutely huge bro. that is quite impressive. im eating normal food, too, just a bit more protein heavy foods than normal.

oh and i do favour the olympic press over the bench too, it is really hard though I can't press my bodyweight yet but i'm getting there bit by bit. I normally do a set in between my deadlifts or squats.

I weigh 117kg (@6ft 3) so not too impressive, well good for somone whos not juicing, world drug free record for my weight is 290kg.

Where did you find details of this "world drug free" record?

Even the British Drug Free Powerlifting Association 320kg in unequipped 110kg class (open).

Are you talking about junior or something?

I checked 2 yrs ago, must have changed.

There was a study by some Scottish institute on Hoys 1RM Squat and his kilo time.

There was a clear correlation between the two.

However, obviously Hoy just didn't squat in his training programme so it could of been the other things he did improved the kilo time as well.

obviously Hoy just didn't squat in his training programme so it could of been the other things he did improved the kilo time as well.

Since Ed Clancy who looks like he's never seen a barbell in his life has done a 1.02 kilo and won the national kilo champs. I'd be fairly sure it's "the other things" like specific lactic tolerance exercises that made the difference.

^ This. You just have to look at some of the body types of some of the Kilo riders now to see that whilst sprinters often do better, there is a mix of builds doing well.

Any juniors on here got some watt outputs to compare?
We just got two wattbikes at my school gym.
16 years old - 89kg
200x5m sprints
Max Wattage: 1651
Average Wattage: 1123
Fastest 200 Time/Wattage: 10.38/1279
Leg Power Distribution: 50/50

Oh and 2 minutes was the worst thing I have ever done and I have done countless rowing ergs when I was training seriously for it and nothing was this bad
Max: 1322
Average: 449
Distance: 1670m

Squats/weight/reps?

Shoulder Press:
80kg x 10 reps
85 x 10
90 x 10
then front shoulder press at
70 x 10
75 x 10
80 x 10
Then leg press at
110 x 10
115 x 10
120 x 10

Thats the circuit training that we are doing really, legs one day for cycling and arms the other for rugby

What about back and core?

Don't know what I really do for back and core?
I do those fly's with the dumbbells with my arms spread and bring them together and then back out again.
My core is shit though, Can plank for around a minute and do about 50 sit ups and then I die :P
Need to work on core.....
Oh and I take no supplements either, just good healthy nutritious food

You dont need to do "core" stuff separately . If you are doing your shoulder pressing standing up, you are working your abs pretty hard. Switch at least some of your leg press sessions for real squats or deadlifts and it will complete the picture.

Doing "core" work separately just leaves you with sore abs that prevent you from doing more valuable weight training exercises or effective time on the bike.

Also, if you can comfortably do 80kg shoulder presses for multiples of 10 reps. I would expect at LEAST a 200kg back squat out of you.

What is a better "core" workout, swiss ball arm circles or 200kg barbell squats? What will train you to deliver maximum force/power output from head to toe? What will stimulate maximum hormonal response and physiological adaptations?

Doing "core" work separately just leaves you with sore abs that prevent you from doing more valuable weight training exercises or effective time on the bike.

For the benefit of anyone reading, sorry, this is just plain wrong.

Please elaborate.

Why do crunches and get your abs fatigued, when you can do some overhead presses or front squats instead?

Or actually just ride your bike.

Imo core isolation is a waste of time, olympic press,deadlfits,squat, thats all good core work.

80kg by 10 sounds like a shoulder machine press.
50/50 power distrubition between left and right seems odd, isnt there normally a dominant side?