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Docd187123 said:
The recap of the article I mentioned by Greg Nuckols


  1. At first glance, you may assume that squats are inherently harder than deadlifts, because most people tend to deadlift more than they squat, and squats have a longer range of motion than deadlifts do.
  2. However, when you actually break down the movements, squats have several distinct mechanical advantages:
    1. The weakest point of the squat occurs when your shoulders are already above their position at the start of the deadlift.
    2. There is increased freedom for forward knee travel in the squat.
    3. You already have momentum built up at the same position where you’d be starting a deadlift from a dead stop.
    4. You’re almost guaranteed to finish a squat once you break through the sticking point, whereas there is still a strong likelihood of missing a heavy deadlift after the sticking point. This would make you assume that the squat was an inherently easier lift.
  3. One key reason most people deadlift more than they squat is that the bracing pattern for deadlifts comes more naturally to most people. The bracing pattern for deadlifts is already pretty well ingrained before you even pick up a barbell, whereas you don’t start learning the bracing pattern for squatting heavy loads until you actually start strength training.
  4. The other primary factor that allows you to deadlift more than you squat is that the deadlift is more tolerant of thoracic flexion than the squat is.
  5. While many beginner or intermediate lifters have a big gap between their squat and deadlift, lifters at the elite level typically only have a ~10% gap across the lighter weight classes, and lifters in the heavier weight classes squat and deadlift about the same amount, on average.
  6. Activating your core musculature with planks and side planks before you squat, bracing effectively from head to toe, and doing core training with a high degree of specificity (breathing paused squats are my go-to, but front squats and loaded carries are also great options) for the squat can help you build the torso rigidity necessary for squatting heavy loads, and help you build confidence with the movement pattern.
  7. Though your squat will likely never catch up with your deadlift entirely (but it could!), by strengthening your core, working on bracing patterns, and strengthening your thoracic spinal erectors, you can work to close that gap so you can squat and deadlift similar numbers.
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Thanks for that post man.
 
Ya I'm walking also. Just looked and I'm on mile 3 lol. Seems to have gone fast as hell. Emails n reading here.i usually do 2 miles a day trying to keep myself from getting too fat. I've put on 22 pounds since I started my cycle , I'm on end of week 6.
 
RodgerThat said:
Fasted cardio on cycle won't hinder anything your not going to become catabolic. I find it helps me have a better day too doing fasted cardio in the morning and my goal is strength and I'm doing alright with it. (By cardio I'm meaning a 3.5mph walk none of that jogging bullshit)
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I'm looking at it from a calorie and fatigue standpoint.

He didn't specify which type of cardio he was doing and being that its his first time doing fasted, I suggested to be careful as it will cause calorie expenditure and add fatigue, possibly interfering with recovery. Coupling this new form of cardio to his strength program could cause him to miss reps and question his programming and ultimately unnecessarily set him back a month or two. Just giving him a note of caution when adding cardio.
 
Docd187123 said:
A lot of people can pull more than they can squat true but I read an interesting article on how and why this happens. There are several advantages you have in the squat that at the very least theoretically should allow it to be right around your pull or even higher.
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Top squat numbers are higher than than deadlift records.
bhog said:
It seems backwards to me.
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brutus79 said:
Top squat numbers are higher than than deadlift records.
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This is true for equipped lifts but not raw lifts, bottom line though squats can be huge and it's not bad to be equal. Because of body machinics my buddy can squat more then he deadlifts all day (short arms and torso with long legs is not a dead lifters body.)
 
Docd187123 said:
I've been disgustingly lazy all day so far. On,y have gotten up to make food and do laundry. Hopefully I can flip the switch at the gym in a few hours
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Don't belittle this for me doc! I worked hard to addict myself to this thread so I could be on top of this, I was disgusted by myself that I gave it a 10 hour break yesterday and can't go back now it's on a constant refresh on my phone lol.
 
RodgerThat said:
Don't belittle this for me doc! I worked hard to addict myself to this thread so I could be on top of this, I was disgusted by myself that I gave it a 10 hour break yesterday and can't go back now it's on a constant refresh on my phone lol.
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Lol.
 
RodgerThat said:
Don't belittle this for me doc! I worked hard to addict myself to this thread so I could be on top of this, I was disgusted by myself that I gave it a 10 hour break yesterday and can't go back now it's on a constant refresh on my phone lol.
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You should write an app for your phone or program for the computer that automatically refreshes the page.
 
brutus79 said:
You tell me lol. I sense a trap
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Hahahaha. A trap to sucker you into these big furry arms you sexy beast.

With equipped lifting a bigger squat isn't farfetched as a squat suit adds more to the squat than a deadlift suit adds to the deadlift.

With raw lifting though if you look at the points I copied from Greg Nuckols above and if you look at the world rankings I think pulling is usually higher, again bc of the factors above and maybe others as well. The tabke below illustrates the squats of different IPF weight classes as a percentage of their deadlift.

image.jpg

You'll see the mean for all weight classes below the 120kg are about 10% less but when you start getting to the elite lifters 1SD and above, the difference drastically reduces.
 
I forgot. Got a new PR in bent barbell row too. 275 for 4 which is 40lbs heavier than ive ever done. Wasnt as excited after the DL.

And my body is paying for all the lifts I did today. I feel like a truck ran over me. I might go get a massage tomorrow.

Anyone here get em. Any idea what I should ask for besides a masseuse with big t*tties?
 
jaymaximus said:
I forgot. Got a new PR in bent barbell row too. 275 for 4 which is 40lbs heavier than ive ever done. Wasnt as excited after the DL.

And my body is paying for all the lifts I did today. I feel like a truck ran over me. I might go get a massage tomorrow.

Anyone here get em. Any idea what I should ask for besides a masseuse with big t*tties?
Click to expand...

Happy ending?
 
RodgerThat said:
So today I did deadlifts was suppose to be 440 3x3 and heavy rack pulls but I was feeling good 475 went up quick so I went for it boys. 495@180lbs!!!!! Couldn't be happier with myself and this board for all the knowledge I've gained to get here.

New goal 545 coming in 2016.
Click to expand...

Congratulations. @jaymaximus and I hit PRs today, too. I think @ruckin is looking to hit a max today as well. Good day for a deadlift PR.
 
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