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Increasing Squat and deadlift

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Jonny
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2004/03/20 15:12:13 (permalink)
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Increasing Squat and deadlift

Currently my 1RM for Squat is 105k, and my deadlift is at 140k. My squat is and has always been poor.

Ive been doing a bit of powerlifting and my current routine to support the squat and deads are:

Squat

front squat
pause squat
calf raises
hamstring curls

Dead

BarbellShrugs
bent over barbell rows
lat pulldowns

My question is how can i improve on my deadlift and squat? are there any specific exercises I can do to bring them up?
#1

18 Replies Related Threads

    scruffy
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    RE: Increasing Squat and deadlift 2004/03/20 19:43:57 (permalink)
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    the best exercises for bringing the two up are box squats and goodmornings, both excellent exercises, but you will need to change your routine a bit
    #2
    Scourge_of_God
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    RE: Increasing Squat and deadlift 2004/03/20 19:59:57 (permalink)
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    quote:
    Originally posted by scruffy

    the best exercises for bringing the two up are box squats and goodmornings, both excellent exercises, but you will need to change your routine a bit


    Agree... Although I wouldn't necessarily put them in that order, depending on where you think your weakness lies. Box d'lifts and heavy rack pulls are good for pulling up your d'lift, but they should be secondary to box squats and g'mornings, especially given your comparitive weakness on the squat.
    #3
    veganlifter
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    RE: Increasing Squat and deadlift 2004/03/20 20:18:54 (permalink)
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    mate, i would just do normal squats and deadlifts still for a while.

    Perhaps as an assistance movements i'd do things like good mornings, rack lockouts (to keep the grip stronger than your 1RM on dead) and so on.
    #4
    Canarian Roy
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    RE: Increasing Squat and deadlift 2004/03/20 21:42:55 (permalink)
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    IMO, the best way to gain in the squat is hitting it as much frequently as possible. I am currently squatting 3 times a week, divided into heavy, light and medium.
    I am impressed with the imbalance in your squat and deads, keep working at it mate, strength comes to those that keep tp it :D
    #5
    Jonny
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    RE: Increasing Squat and deadlift 2004/03/20 21:52:33 (permalink)
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    Yeh, my squat has always been poor, I will try out a few of the exercies mentioned above and see how it goes
    I might Start Squatting twice a week. Could i divide itr into heavy and light days? For example on the Heavy days stick to under 5 reps for 4-5sets, and on light days do 10 or more reps at a light weight but for more sets?
    #6
    Scourge_of_God
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    RE: Increasing Squat and deadlift 2004/03/21 03:27:15 (permalink)
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    quote:
    Originally posted by NitrogenY3K

    Yeh, my squat has always been poor, I will try out a few of the exercies mentioned above and see how it goes
    I might Start Squatting twice a week. Could i divide itr into heavy and light days? For example on the Heavy days stick to under 5 reps for 4-5sets, and on light days do 10 or more reps at a light weight but for more sets?


    What particular reason is there to squat light on some days? Lifting light is useful on the deadlift so you can do heavy squats but still focus on your deadlift technique, but I can't imagine there is any purpose of doing it the other way round. I might have missed something (tell me if I have), but when it comes to the squat I'll just repeat the mantra - "Go heavy or go home."
    #7
    Jonny
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    RE: Increasing Squat and deadlift 2004/03/22 21:19:21 (permalink)
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    Ive added a few things to my back and legs day. Here is my total routine for them both

    Legs

    Squat, zercher squat, front squat, pause squat, calf raises, overhead squats, hamstring curls, Goodmornings

    Back

    Deads, box deadlifts, BarbellShrugs, bent over barbell rows, Bent knee goodmornings, lat pulldowns

    Is this oright? or a bit to much?
    #8
    whitehotice
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    RE: Increasing Squat and deadlift 2004/03/22 21:36:03 (permalink)
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    That would be way too much for one leg or back session. How about one week you do squats, front squats, good mornings and another week you do overhead squats, squats, zercher squats. You can do some box squats and good mornings on your back day too.
    #9
    Jonny
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    RE: Increasing Squat and deadlift 2004/03/22 22:29:23 (permalink)
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    Yeh that is a bit much actually. I will go with you reccomendation and alternate supporting exercises each week

    Thanks
    #10
    DerMalePhonkMann
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    RE: Increasing Squat and deadlift 2004/03/23 03:26:08 (permalink)
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    quote:
    Originally posted by Scourge_of_God

    What particular reason is there to squat light on some days? Lifting light is useful on the deadlift so you can do heavy squats but still focus on your deadlift technique, but I can't imagine there is any purpose of doing it the other way round. I might have missed something (tell me if I have), but when it comes to the squat I'll just repeat the mantra - "Go heavy or go home."

    I have a light squat day (using low box squats) where I use 65% of my 1RM and work on explosiveness. I think it's made a huge impact on my max-effort squatting.
    #11
    DerMalePhonkMann
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    RE: Increasing Squat and deadlift 2004/03/23 03:29:08 (permalink)
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    BTW Nitrogen, I found that my squat and deadlift was rubbish because I was relatively very weak in my hamstrings, core and hips.

    Like scruffy says, the best things for this are GMs and box squats. Get on em.
    #12
    Scourge_of_God
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    RE: Increasing Squat and deadlift 2004/03/23 03:35:46 (permalink)
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    quote:
    Originally posted by DerMalePhonkMann

    I have a light squat day (using low box squats) where I use 65% of my 1RM and work on explosiveness. I think it's made a huge impact on my max-effort squatting.


    Aha... I just knew someone was going to bring that up - First law of sod.

    No, you don't have a light day - You have a Westside-style dynamic effort day, which is a rather different creature i.e. a great way to train. However, what NitrogenY3K was refering to, assuming I understood him correctly, was regular squatting at regular speed with a sub-regular weight, which I can't really see as serving any purpose.

    Just to clarify...
    #13
    DerMalePhonkMann
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    RE: Increasing Squat and deadlift 2004/03/23 10:09:55 (permalink)
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    quote:
    Originally posted by Scourge_of_God

    quote:
    Originally posted by DerMalePhonkMann

    I have a light squat day (using low box squats) where I use 65% of my 1RM and work on explosiveness. I think it's made a huge impact on my max-effort squatting.


    Aha... I just knew someone was going to bring that up - First law of sod.

    No, you don't have a light day - You have a Westside-style dynamic effort day, which is a rather different creature i.e. a great way to train. However, what NitrogenY3K was refering to, assuming I understood him correctly, was regular squatting at regular speed with a sub-regular weight, which I can't really see as serving any purpose.

    Just to clarify...


    Aye. Right you are.
    #14
    tbowman
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    RE: Increasing Squat and deadlift 2004/03/25 22:42:08 (permalink)
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    For me getting over the fear of going deep with substantial
    weight was holding me back. Get a few good spotters and push yourself,
    you may be surprised what you can do.
    #15
    Jonny
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    RE: Increasing Squat and deadlift 2004/03/26 17:06:21 (permalink)
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    tbowman, I think that is also one of my problems as well, fear of falling and going deep enough when i us a "heavy weight". I dont usually have spotters when squatting, sometimes I have one spotter who just looks to make sure I dont fall.

    Also i tried GM yesterday with my deadlift session, I think ive got quite a good technique. Could feel it in my lower back as well (and a bit in my legs, because i bent the legs slightly as well). Going to do GM quite a bit to try and bring my squat up
    #16
    Jonny
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    RE: Increasing Squat and deadlift 2004/03/28 21:15:39 (permalink)
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    I have another question currently im doing a 6week routine where the main exercises (bench, dead, squat) are done as follows:


    2 Weeks - 2sets 8 reps
    2 weeks - 2sets 5 reps
    2 weeks - 2srts 3 reps

    And all supporting exercises are done

    2 weeks - 3 set of 12 reps
    2 weeks - 3 sets of 8 reps
    2 weeks - 3 sets of 5 reps

    Is this good? or Do i need something else? Like just doing 6-7 sets of 1 rep on the main 3?
    #17
    Scourge_of_God
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    RE: Increasing Squat and deadlift 2004/03/28 21:18:58 (permalink)
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    quote:
    Originally posted by NitrogenY3K

    I have another question currently im doing a 6week routine where the main exercises (bench, dead, squat) are done as follows:


    2 Weeks - 2sets 8 reps
    2 weeks - 2sets 5 reps
    2 weeks - 2srts 3 reps

    And all supporting exercises are done

    2 weeks - 3 set of 12 reps
    2 weeks - 3 sets of 8 reps
    2 weeks - 3 sets of 5 reps

    Is this good? or Do i need something else? Like just doing 6-7 sets of 1 rep on the main 3?


    General rule of thumb - No more than 6 reps per set.
    #18
    Jonny
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    RE: Increasing Squat and deadlift 2004/03/28 21:24:15 (permalink)
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    Should i do more than 2 sets?
    #19
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