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Squat and deadlift question

Nothing to brag about but thanks to a much stronger core, and I guess reading up on proper technique, thanks for the advice btw, I'm getting better at squats. Not as much fear factor now.

My previous back issues seem to be fading. Yesterday I did proper squats with 305lbs for 6 reps, with zero back pain or any other pain today.

Started with one plate of 45 on each side, added another, and started to add smaller plates until I ended with 305lbs. Did 6 clean and below parallel squats. Felt nice, both then and after.

Did without belt to 275, then put on the belt.

My "goal" of 350 for 6 seems within reach.
 
Went to 6 plates for the first time last night!

315lbs for 4 or maybe 5 reps, I can't recall. Felt good, my spotter said they were deep enough. I can feel it in my legs today. :-) nothing in my back though, all good.

At this pace I'll break 350 before long, maybe I should aim for 400?
 
LOL I was like holy shit 6 plates is legit but then realized you were talking in total. I usually only refer to one side when making similar references. Still good work though, keep it up!
 
tenpoundsleft said:
Went to 6 plates for the first time last night!

315lbs for 4 or maybe 5 reps, I can't recall. Felt good, my spotter said they were deep enough. I can feel it in my legs today. :) nothing in my back though, all good.

At this pace I'll break 350 before long, maybe I should aim for 400?
Click to expand...

When the page first loaded all I saw was that you went for six plates and I was like :eek: I thought you meant 585 until I scrolled down and saw 315. Good job though and may as well aim for 405 (four or eight plates, depending how you say it). Do you do high bar or low bar?
 
romaleos said:
LOL I was like holy shit 6 plates is legit but then realized you were talking in total. I usually only refer to one side when making similar references. Still good work though, keep it up!
Click to expand...

Thats what I'm say hahaha. Like "well shit bro, you made alot of progress today" hahaha
 
romaleos said:
LOL I was like holy shit 6 plates is legit but then realized you were talking in total. I usually only refer to one side when making similar references. Still good work though, keep it up!
Click to expand...

You're right, that's better terminology.

Otherwise my last name would be Platz - and it isn't.
 
Perrin Aybara said:
When the page first loaded all I saw was that you went for six plates and I was like :eek: I thought you meant 585 until I scrolled down and saw 315. Good job though and may as well aim for 405 (four or eight plates, depending how you say it). Do you do high bar or low bar?
Click to expand...

I don't think I'd ever would want to be strong enough to do close to 600 for reps - my tailor would probably love the challenge, but I fear I'd look weird in a suit.

Thighs are a hair over 25" now, so should be able to add a couple inches fairly quickly.

Also, I try to do for reps - hit 5 or 6.

High bar, rests somewhere on top of the traps, I have decent ankle flexibility.
 
tenpoundsleft said:
I don't think I'd ever would want to be strong enough to do close to 600 for reps - my tailor would probably love the challenge, but I fear I'd look weird in a suit.

Also, I try to do for reps - hit 5 or 6.

High bar, rests somewhere on top of the traps, I have decent ankle flexibility.
Click to expand...

Not necessarily. We have a 198lb lifter at my coach's gym and while he is jacked for a 5'8" 198lb lifter, he's not overly jacked of that makes any sense.

Edit* forgot to add the guy is nationally ranked and can squat 600 for reps
 
Docd187123 said:
Not necessarily. We have a 198lb lifter at my coach's gym and while he is jacked for a 5'8" 198lb lifter, he's not overly jacked of that makes any sense.

Edit* forgot to add the guy is nationally ranked and can squat 600 for reps
Click to expand...

Well that's encouraging. It feels good to lift heavy - that lingering feeling afterward is great. I'm not going for the Johnny Bravo look, just curious how fast you add on inches on the legs, since I haven't worked them much in the past.
 
tenpoundsleft said:
Well that's encouraging. It feels good to lift heavy - that lingering feeling afterward is great. I'm not going for the Johnny Bravo look, just curious how fast you add on inches on the legs, since I haven't worked them much in the past.
Click to expand...

There are two ways to increase your strength. One is to build more muscle and the other is through neural adaptations. Look at Lamar Gant I believe as an example of someone who could deadlift and squat over 600lbs and isn't overly muscular. He competed in the 123 and 132lb weight classes at a height of 5'2".

Anyway back to my point, increasing muscular size comes by increasing body weight (eating in a surplus) and certain rep ranges are better for that ie 7+ reps per set. You can increase your neural coordination though, which increases strength, without adding size. Just eat at maintenance and/or keep rep ranges lower 1-3 reps up to 5 the highest but at 5 reps you'll start to see more size than lower reps provided the diet is good. Note that I'm not recommending you do max effort lifts or doing your 3RM right now. You need to continue to focus on your form and make sure it's good before attempting get heavy triples and high intensities, especially if you have back problems as you've mentioned.
 
Last edited:
Docd187123 said:
There are two ways to increase your strength. One is to build more muscle and the other is through neural adaptations. Look at Lamar Gant I believe as an example of someone who could deadlift and squat over 600lbs and isn't overly muscular. He competed in the 123 and 132lb weight classes at a height of 5'2".

Anyway back to my point, increasing muscular size comes by increasing body weight (eating in a surplus) and certain rep ranges are better for that ie 7+ reps per set. You can increase your neural coordination though, which increases strength, without adding size. Just eat at maintenance and/or keep rep ranges lower 1-3 reps up to 5 the highest but at 5 reps you'll start to see more size than lower reps provided the diet is good. Note that I'm not recommending you do max effort lifts or doing your 3RM right now. You need to continue to focus on your form and make sure it's good before attempting get heavy triples and high intensities, especially if you have back problems as you've mentioned.
Click to expand...

Thanks - good pointers. My diet is pretty good - protein is my friend, but eating does get tiring.

(Current favorite lunch - 4 eggs, sunny side up, on top of a can of waterbased tuna, with Kroger's horseradish mustard on top - with a couple slices of Wasa flax seed bread with some PB on top on the side. That's when I'm working from home, I do have to go to an office/clients at time, and then the intake drops...)

And I follow Rippetoe's advice, I always start with an empty bar, do squats, sit and relax a bit at the bottom of each squat, really feel the bar, a bit of an ATG stretch. Then I load plate after plate and do 6 at each level, tapering to the max effort, which last time was either 4 or 5 reps.

I put on the belt as I get close to where I think I'll end up, and knock on wood, so far no back pain at all. My quads on the other hand, especially the upper parts of the rectus femoris, yeah, I can feel them today.

I think I'll shoot for 325 on Friday.
 
BTW, I had to call on management to get to the squat rack.

There was a guy ahead of me who was doing some odd squats with very little weight. OK, whatever, so I did something else. Then, as he was done with his "squats" he turned around and picked up a bar from a benchpress rack and moved it to the squat rack.... what????

Then he started curling with the bar in the squat rack.... WTF... so I go up to him and ask "so, you're done with the squat rack?" with a slight emphasis on squat. "No" he said, "I'm doing this" - "you mean curling?" I asked. "Yes", was the answer.

Long story short, I asked him politely another time, less politely a third time, and then I got management involved to get him out of the rack. There's only one squat rack in the entire gym FFS.

I really didn't think people were that stupid.
 
tenpoundsleft said:
BTW, I had to call on management to get to the squat rack.

There was a guy ahead of me who was doing some odd squats with very little weight. OK, whatever, so I did something else. Then, as he was done with his "squats" he turned around and picked up a bar from a benchpress rack and moved it to the squat rack.... what????

Then he started curling with the bar in the squat rack.... WTF... so I go up to him and ask "so, you're done with the squat rack?" with a slight emphasis on squat. "No" he said, "I'm doing this" - "you mean curling?" I asked. "Yes", was the answer.

Long story short, I asked him politely another time, less politely a third time, and then I got management involved to get him out of the rack. There's only one squat rack in the entire gym FFS.

I really didn't think people were that stupid.
Click to expand...

I have achieved get outa my squat rack status at my gym lol everyone knows I like the corner squat rack and whenever I put on my gear sitting on a stool beside it they ask if I want it. Tight nit gym everyone knows everyone kinda thing
 
Docd187123 said:
Not necessarily. We have a 198lb lifter at my coach's gym and while he is jacked for a 5'8" 198lb lifter, he's not overly jacked of that makes any sense.

Edit* forgot to add the guy is nationally ranked and can squat 600 for reps
Click to expand...

Must have some treetrunk's for leg's!lol
 
dnoyez said:
Not good.If your new to squats and deads go try something like madcow 5x5.
Click to expand...

Agree! I did the 5x5 for like 6 months about a year ago. Results were great! Stick to the program and your strength will increase systematically. I was clean when I did...still great results.
 
Any of you guys get pain in your lats from deadlifting? Here recently as I have increased my weight im getting some slight pain in my left side as the weigh gets heavier.
 
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