If I can bench 3x10 160lbs, how much should I be lifting in these exercises I have less experience with: 1. cable rowing with both hands? 2. deadlifting? 3. Squatting? I am not disproportionate in musculature and form is more important than heaviness, I'd rather do a full extension of a lower weight than a half assed one of a higher weight. I weigh 170 btw.