Allright... I was doing some research and I found this article:
Near the end of the article, he says "I measure how much people can bench press versus how much can they bent-over row. Always, when I'm looking at ratios they need to be at least within 85 per cent of each one, so if somebody bench presses 100 pounds they need to be able to bent-over row at least 85 pounds to have a decent ratio."
My max bench press is nearly 200 pounds... so this means I would need to at least do 150+ pound bent-over row to help with my (huge) imbalance situation. I'm sure he's talking about total volume though, meaning if your going to (using a popular program) do 10x3 (100lbs) bench press's with the volume equalling 3000 pounds total on the bench, you should either make the bench volume less to get near your bent-over ratio, or increase the amount of reps you do with the bent over's to get near (or more would probably be beneficial?) the volume of your bench press. The author of that article mentions you should do 3 times more work if you're not even near the 85% ratio.
Which brings me to my next question, is there a source (website) that provides things like this for all your muscle groups? For example, if you can curl so much, you should be able to (whatever exercise works the opposite muscles the curl works... deadlift?) perform another exercise to balance out the equation?
I found a good website that shows the opposing muscle groups but it doesn't show the exercises.
If anybody knows of a good resource, please be kind to let me know. I think I need to stay away from anymore pressing for a long time, and do the reverse movements alot more. My shoulders are sagging so much they are almost at the level of my chine and my pelvis is imbalanced and basically im one big mess :'<