Improving Deadlift and Back Squat Loads
Wanted to point out an easy way to hit DL and BS in addition to the DCs without killing yourself, because these two exercises are super important to be able to move heavy weight. If you're to the point where you can move 225 around on the DL with minimal effort, you really need to get going on this. The thing that makes these two lifts so vital is that improving them dramatically increases performance in just about every other freaking exercise out there.
Don't be scared to move some weight around. Get your form correctly with something like 135 and once you get this down you need to step it up. Maintain form and you should never hurt yourself. And furthermore, the more you do correct DL and squats, the stronger you will be with them and you'll have even less of a chance for injury. People get injured most often because they hardly ever do these and then try to get ahead of themselves too soon with poor mechanics. These lifts should not be dangerous. So that being said, get your mechanics down and start challenging yourself.
Grease Yourself Up
Since these particular exercises might not come up all the time, if you need to get your strength up, I suggest doing something similar to greasing the groove. We don't want to do so many that it will interfere with your DCs, but we do need to hit them more. Do this:
Monday: 1-2 sets of heavy/moderately heavy Deadlifts (with a weight you can lift no more than 6 times) after your warm-up and before you do the DC
Friday: 1-2 sets of heavy/moderately heavy Back Squats (with a weight you can lift no more than 6 times) after your warm-up and before you do the DC
DO NOT SKIP these even if your DC calls for a similar type of movement. Just take a little extra time between your DL/BS and the DC. Remember, you're not trying to waste yourself when you do this. You just want to stay on top of these lifts and keep trying to build yourself up.
Last thing: if you do this one day and the next day's DC doesn't agree with you, do it anyways. Life throws you unexpected things sometimes, and that's what we're preparing for.
Don't be scared to move some weight around. Get your form correctly with something like 135 and once you get this down you need to step it up. Maintain form and you should never hurt yourself. And furthermore, the more you do correct DL and squats, the stronger you will be with them and you'll have even less of a chance for injury. People get injured most often because they hardly ever do these and then try to get ahead of themselves too soon with poor mechanics. These lifts should not be dangerous. So that being said, get your mechanics down and start challenging yourself.
Grease Yourself Up
Since these particular exercises might not come up all the time, if you need to get your strength up, I suggest doing something similar to greasing the groove. We don't want to do so many that it will interfere with your DCs, but we do need to hit them more. Do this:
Monday: 1-2 sets of heavy/moderately heavy Deadlifts (with a weight you can lift no more than 6 times) after your warm-up and before you do the DC
Friday: 1-2 sets of heavy/moderately heavy Back Squats (with a weight you can lift no more than 6 times) after your warm-up and before you do the DC
DO NOT SKIP these even if your DC calls for a similar type of movement. Just take a little extra time between your DL/BS and the DC. Remember, you're not trying to waste yourself when you do this. You just want to stay on top of these lifts and keep trying to build yourself up.
Last thing: if you do this one day and the next day's DC doesn't agree with you, do it anyways. Life throws you unexpected things sometimes, and that's what we're preparing for.
Replies to This Discussion
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Permalink Reply by G-rod ~NFQ~ on -
Thank you for posting this for me/everyone. My weakest PR's are these two and I am going to try this and let you guys know what i come up with.
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Permalink Reply by Jameson Decker on -
Completely agree. Alot of my buddies can't figure out why there other lifts aren't getting any better; it's because they never do the two most important lifts: deads and squats.
Also, I do both lifts regularly and I like to think I have good form...but no matter how heavy or how many reps I do my lower quads right above my knees and my lower back are sore the next day....am I doing something wrong?
I began Phase V in the TACP ETG earlier in the week with a workout called "The Scagg"....I've been trying to recover from that workout for at least 3 days now.
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Permalink Reply by Mike Hussle on -
also wanted to point out that a good alternative for back squat is front squat- many lifters have converted to only doing front squat for better core strength, spinal integrity and better stress on the quads. What Dan posted would still apply 100% of course, just load the bar in front rack position instead of behind your neck.
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Permalink Reply by Dan Donche on -
Yeah, you really just want to do any type of squat so you're building strength in the core, hamstrings, glutes, and quads.
@ Jameson Decker:
Your lower back will be sore any time you do DLs, and as long as it's just from the muscles working you should be okay. Are your lower quads sore after squats or DLs?
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Permalink Reply by Jameson Decker on
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Yep lower quads and lower back... just wanted to make sure some other people were in the same boat and I'm not risking injury. It does hurt my running that day and the next day though.
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Permalink Reply by Dan Donche on
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That's okay though, as long as it just hurts your time and not you, as in you're not getting injured during the run. :)
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