New to serious squatting

[Thg]

Hi everyone I'm looking at adding alot of squats in to my leg programs now as I really want to get my deep squat over 100kg with good form, while increasing my strength but not my mass so much, any advice training wise?

I currently deep squat 80-90kg for 12reps if that helps

Cheers

[mike27]

do some strength training

lower reps 1-6reps

longer rest between sets 3-5mins

heavier weights over 85% of ur 1RM

try a 5x5 program

do back squats and front squats and add in some assistence exercisers to aid you.

[Shutupandsquat]

do some strength training

lower reps 1-6reps

longer rest between sets 3-5mins

heavier weights over 85% of ur 1RM

try a 5x5 program

do back squats and front squats and add in some assistence exercisers to aid you.

^ Yep :ditto:

By the sounds of it you're already at 100 at depth, you just need to suck it up and do it. You could easily do more. The 5x5 program helped me tremendously in my strength for squats. The 5x5 is 5 sets and in each set you do 5 reps. Never go over 5 reps, and try not to go under. There's also reverse pyramids. You start off with the heavy ass weight (after warm up of course) and work your way down. If you don't understand that, do some further research.

[Thg]

do some strength training

lower reps 1-6reps

longer rest between sets 3-5mins

heavier weights over 85% of ur 1RM

try a 5x5 program

do back squats and front squats and add in some assistence exercisers to aid you.

^ Yep :ditto:

By the sounds of it you're already at 100 at depth, you just need to suck it up and do it. You could easily do more. The 5x5 program helped me tremendously in my strength for squats. The 5x5 is 5 sets and in each set you do 5 reps. Never go over 5 reps, and try not to go under. There's also reverse pyramids. You start off with the heavy ass weight (after warm up of course) and work your way down. If you don't understand that, do some further research.

Thanks guy would recommend that as well for deadlifts I'm currently doing 4x6 at 170?

[Snatchy McClean]

you're deadlifting 4 sets of 6 at 170kgs...? :-s

I assume that's a mis-type or something.

I find doing numerous heavy singles with short rest periods between each rep once a week to be good for increasing deadlift strength.

Lee Hayward's heavy singles routine works pretty well - down the bottom of this page... http://www.leehayward.com/dvd/affiliate ... dlifts.htm

[Thg]

you're deadlifting 4 sets of 6 at 170kgs...? :-s

I assume that's a mis-type or something.

I find doing numerous heavy singles with short rest periods between each rep once a week to be good for increasing deadlift strength.

Lee Hayward's heavy singles routine works pretty well - down the bottom of this page... http://www.leehayward.com/dvd/affiliate ... dlifts.htm

Why would that be a miss type I'd like to hear your reasoning?

[Shutupandsquat]

you're deadlifting 4 sets of 6 at 170kgs...? :-s

I assume that's a mis-type or something.

I find doing numerous heavy singles with short rest periods between each rep once a week to be good for increasing deadlift strength.

Lee Hayward's heavy singles routine works pretty well - down the bottom of this page... http://www.leehayward.com/dvd/affiliate ... dlifts.htm

Why would that be a miss type I'd like to hear your reasoning?

Do you control the negative, not use the bounce at the bottom and also pop your chest out at the top?

[Thg]

you're deadlifting 4 sets of 6 at 170kgs...? :-s

I assume that's a mis-type or something.

I find doing numerous heavy singles with short rest periods between each rep once a week to be good for increasing deadlift strength.

Lee Hayward's heavy singles routine works pretty well - down the bottom of this page... http://www.leehayward.com/dvd/affiliate ... dlifts.htm

Why would that be a miss type I'd like to hear your reasoning?

Do you control the negative, not use the bounce at the bottom and also pop your chest out at the top?

Sure do, on the last set my form gets a bit sloppy but apart from that my forms solid

[Snatchy McClean]

you're deadlifting 4 sets of 6 at 170kgs...? :-s

I assume that's a mis-type or something.

I find doing numerous heavy singles with short rest periods between each rep once a week to be good for increasing deadlift strength.

Lee Hayward's heavy singles routine works pretty well - down the bottom of this page... http://www.leehayward.com/dvd/affiliate ... dlifts.htm

Why would that be a miss type I'd like to hear your reasoning?

Reasoning: If you are concerned about reaching a 100kg squat, I wouldn't have expected you to be deadlifting that heavy

[Thg]

you're deadlifting 4 sets of 6 at 170kgs...? :-s

I assume that's a mis-type or something.

I find doing numerous heavy singles with short rest periods between each rep once a week to be good for increasing deadlift strength.

Lee Hayward's heavy singles routine works pretty well - down the bottom of this page... http://www.leehayward.com/dvd/affiliate ... dlifts.htm

Why would that be a miss type I'd like to hear your reasoning?

Reasoning: If you are concerned about reaching a 100kg squat, I wouldn't have expected you to be deadlifting that heavy

Haha my bad i ment a set of 12 at 100kg :oops:

[Snatchy McClean]

Haha no worries dude. I was thinking maybe you're some freak who has been deadlifting obsessively for years and never gone near a squat for some bizarre reason.

Have you tested your 1RM deadlift? Should be around 140kgs with 12 reps at 100. The deadlift routine I mentioned is pretty sweet once you know your 1RM.

[Thg]

Haha no worries dude. I was thinking maybe you're some freak who has been deadlifting obsessively for years and never gone near a squat for some bizarre reason.

Have you tested your 1RM deadlift? Should be around 140kgs with 12 reps at 100. The deadlift routine I mentioned is pretty sweet once you know your 1RM.

Sweet I ment my aim for deep squats is to do a set of 12 at 100kg pretty easily as my goal. I did a 1rm dead lift last week and hit 200kg so i'll give that reutine ago. :grin:

Cheers for the advice man

[Snatchy McClean]

Oh nice work on the deadlift :nod:

Sounds like you are way stronger than you thought... always better than the opposite haha.

[Thg]

Oh nice work on the deadlift :nod:

Sounds like you are way stronger than you thought... always better than the opposite haha.

Thanks man, yeah my squats are quite a bit better than I thought after doing it today, it sure is

[deepmen15]

Hey nice Deadlift stats :nod: .... whats your body stats height n weight?.. I am assuming your talking about conventional deadlift...I got reverse problem ... I can squat 100-110 back ..about 90 kg front...can Deadlift 110 X5 max..no bouncing But I drop the weightdown and then power it up and slow negatives... Any tips on increasing my strength for deads? :pfft:

Also, Do you use a belt to support ur lower back? Coz i dont..but wondering if i should start using it (if i go any heavier) ... I am 5'8" @ 72 kg