Squat-
Warm-up-
45, 95, 135, 185- 1x5
225- 1x3
Workset-
255- 3x5
Felt pretty good about the squats, apparently I'm getting better at them....
Deadlift-
Warm-up-
135, 185- 1x5
225- 1x3
275- 1x1
Workset-
315- 3x5
Deadlifts..... Lets just say I need to improve.
Ab roller- 3x5
I also need to improve on my work capacity. Frank noted I was resting too much between sets while I was doing the deadlift.
Tuesday, December 1, 2009
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Your squats are much, much better than they used to be. You still have a slight problem with your knees coming in, but you only have a very faint butt-tuck now, and you've never had a problem hitting depth.
ReplyDeleteDeadlifts will come. It was my mistake earlier to make you do so many squats while neglecting deadlifts. I forgot that newbies need a sufficient volume of training with good form before going to the 1x5 deadlift protocol since deadlifts are more taxing than other lifts. Maybe next time we'll start light with deadlifts and increase until your form breaks down, then hammer that weight for a while until you can tell the difference between a good and bad pull.
Oh, and don't worry too much about rest periods. Just don't rest 10 minutes between sets, especially since you're not even moving maximal weights yet.
ReplyDeleteI just realized that first post contains a terribly formed sentence. I mean that a 1x5 deadlift protocol is normal, since deadlifts tend to be more taxing than other lifts, but you should only move to 1x5 after you've had sufficient practice with good form at higher volumes.
ReplyDelete-- Yes, but next lower workout is supposed to be deadlift --> squat, and this is a good opportunity to put more effort into pulling.
ReplyDelete-- I think that a completely balanced lifter (there are very few of these) has equally-heavy squat and deadlift (raw). So what's lagging right now seems to be squats, but maybe I'm missing something.
Actually, I remember reading that usually your deadlift should be quite a bit stronger than your squat, though I take it to an extreme. I think the numbers are only ever even (or squat is stronger) when gear is involved. I can't seem to remember where I read this though. If you look at some of the raw records from the USAPL or RawPowerlifting sites, it does seem that raw lifters tend to have higher deadlifts (though they all seem pretty weak overall...).
ReplyDelete"(though they all seem pretty weak overall...)"
ReplyDeleteWow!
Hah, my bad, the top guys are all really strong, but if you look at the results year by year, there isn't always a strong showing (less than half of the raw 2009 lifters in my weight class could squat 400+, for example).
ReplyDeleteBut...my point still stands. You don't usually get even squat/deadlift numbers (until you hit 242+, anyway).
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ReplyDeleteMost balanced lifters (and like I mentioned, there are few of these) are in 181, 198, and 220. For lighter people, deadlift usually seems to be stronger, and for heavier people, squat is better. At least theoretically, for equipped lifters squats should be much better than deadlifts, because DL suits usually don't have much carry-over.
ReplyDelete