squatting more than you deadlift

Discussion in 'Fitness & Nutrition' started by Mr. Badass, Sep 20, 2007.

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  1. Mr. Badass

    Mr. Badass New Member

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    i squat 230x5 a little below parallel and i'm still putting on more weight every time.

    but my deadlift is horrible in comparison. i sumo deadlifted 225x5 a week ago and that was supremely difficult lol (i have to sumo deadlift because of an injury in my knee that prevents me from conventional). 225x5 is probably my max.

    what do you think is the limiting factor here, the muscle that is weakest that is preventing my deadlift from going up?

    i notice i have the most trouble when i'm initially trying to lift the bar up the ground (glutes maybe?)

    thanks guys.
     
  2. Memor

    Memor Active Member

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    it'd help us assess if you list the accessory work you do for your lower body, back and posterior chain
     
  3. Mr. Badass

    Mr. Badass New Member

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    yeah you're right lol, sorry.

    i'm on rippetoes right now.

    i don't know if you know the routine so here it is:

    workout A: squats 3x5, bench 3x5, deadlift 1x5, dips 2x8
    workout B: squats 3x5, military press 3x5, cleans 5x3, pullups 2x5

    it's MWF alternating A & B each time. and we try to increase weights every time.

    lol looking at this routine, i guess the problem is what you suggested in your post then? i need to start incorporating accessory exercises that target my lower back, hammies, and glutes i think.

    any suggestions what exercises and what reps/sets scheme?

    thanks memor.
     
  4. Rumbaar

    Rumbaar Inherent Omniscience OT Supporter

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    Are you a tall person. I know with my height I have trouble with my deadlifting due to the bar being so low to the ground. My glutes certainly feel it when I do dead lifts.

    The fact you can squat 230lb shows you have the leg power and the sumos certainly concentrate that leg power in a deadlift. I've tried those over 'conventional' and found it easier on my glutes but don't have the leg power for my higher weights. I would put it all down to technique.

    I'm the total opposite to you, I can deadlift around 130lb more than I can squat. My glutes let me down so much.
     
  5. Memor

    Memor Active Member

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    Yeah man that's definitely an issue (maybe not the whole thing, but at least a part of it) that you can work on and improve.

    Hanging Leg Raises
    Standing Rope Pulldown Abs
    Pullthroughs
    GHRs
    SLDLs
    Weighted Back Extensions
    Reverse Hypers
    Dimel DLs, high rep'd

    any of those and i'm sure many others that people can chime in on will hit that stuff hard, and i'm sure there are things i'm missing. Maybe next time you go in for a pull day, finish off the workout with 4x15 pullthroughs, 3x10 weighted back extensions, and 5x15 rope ab pulldowns. Then see how you feel 2 days later, heh.
     
  6. Mr. Badass

    Mr. Badass New Member

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    no lol, actually i'm only 5'8", although i always thought being tall (long arms) helps with deadlifting.
     
  7. Mr. Badass

    Mr. Badass New Member

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    nice, i'll look the exercises i'm not familiar with up.

    also would isolating muscles help? lol like doing hamstring curls on machines. i've heard some people say it will, but others say it won't do crap.
     
  8. Memor

    Memor Active Member

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    I'm going to say "not really" but I'll let others chime in on that one
     
  9. Rumbaar

    Rumbaar Inherent Omniscience OT Supporter

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    Ah, yeah I'm 6' 2 so my longer arms help, but my long legs don't help :) As long as I can get it off the ground past 3-4" then I'm home. But those first few ... killers!

    I've found 'cheating' cable rows can work my lower back very well and slow good mornings help with the glutes/lower back.
     
  10. Mr. Badass

    Mr. Badass New Member

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    well i don't know, even though you have to move the weight a greater distance, wouldn't longer legs give you better leverage?
     
  11. Mr. Badass

    Mr. Badass New Member

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    yeah i did, but i remember conventional dling 185 was really difficult.

    most people do better sumo dling than conventional
     
  12. Rumbaar

    Rumbaar Inherent Omniscience OT Supporter

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    Nah, well not what I've found. The bar sits just above my ankles, then getting it over the knees is the pain part. The sumo with the legs and whole body lower helps, but I don't have the strength in those muscle groups yet.

    I find I'm hitting the front of my knees when I do conventional deadlifts, or perceive I'm going to hit them. I can't get my butt down low enough to put all the lift in my legs.
     
  13. Rumbaar

    Rumbaar Inherent Omniscience OT Supporter

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    Yeah I do hit them, but if I go further back my center of gravity goes off and I fell like I'm going to fall backwards.

    Now if I had something like Super Deadlift bar - (first example I could find) then I wouldn't have to worry about my lanky legs :big grin:
     
  14. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    is that you Memor? av?
     
  15. Memor

    Memor Active Member

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    yessir
     
  16. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    Damn bro you've gotten huge, awesome work man.
     
  17. Damnation

    Damnation OT Supporter

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    the rippetoe routine tells you which acc. work to do. no need to change it up, man
     
  18. NUDES

    NUDES New Member

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    Dimel DL's for a 225 deadlifter? What would he use? 90 pounds? Dimel DL's are not going to do shit for a 225 deadlift. Dimel's are an explosive/dynamic movement.
     
  19. NUDES

    NUDES New Member

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    In the Rippetoe routine does he mention doing any accessory work for the glutes/hamstrings/low back?

    If not, don't modify it. Not so fast, anyway.

    Rippetoe/Pendlay have 15 year old kids raw olympic squatting 500+. They know how to make routines.
     
  20. TZ

    TZ Banned

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    What in the tittyfuck? :eek3:
     
  21. NUDES

    NUDES New Member

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    That may be an exagerration but I've seen some vids of Pendlay's kids and they're fucking strong.
     
  22. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    Bro, clear your PM's
     
  23. Memor

    Memor Active Member

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    Good to know. Read Tate's 57 page 'beginner' article a few days ago and it had mentioned them for accessory work. My bad son :coolugh:
     
  24. Mr. Badass

    Mr. Badass New Member

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    no but something does have to be done about my weak glutes, hammies, and lower back lol
     
  25. Memor

    Memor Active Member

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    thanks bossman
     
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