Squat/Deadlift Question.

[Stanley]

Looking to Squat/Deadlift in the next month.

My question is anyone able to outline a suitable guide to slowly (Not worried about results fast) obtain more lower back strength/higher weight in the long run (6 Months min) for both exercises.

I have read 5x5 guide / seems easy to follow, but the weights seem to be quite high. Read about a 10 x 3 guide, 4 x 2 High Weights etc etc.

Wanting to go at it slowly, avoid any pains/injuries, just being safe really. My previous Deadlift was 140kg/Squat 100-120kg - but it was too much, too fast and had some real bad lower back pain for some time.

Any tips on a more slower guide would be welcomed, see what local feedback is, US forums seem a bit of a Epeen flex on how much you can do within a fortnight... Not phased by using lower weight/higher rep of lower - not looking for gains really (any is a bonus, with weight loss associated), but more for range of motion and maintain strength build up over time.

Cheers,

Stan.

[Danomyte]

Looking to Squat/Deadlift in the next month.

My question is anyone able to outline a suitable guide to slowly (Not worried about results fast) obtain more lower back strength/higher weight in the long run (6 Months min) for both exercises.

I have read 5x5 guide / seems easy to follow, but the weights seem to be quite high. Read about a 10 x 3 guide, 4 x 2 High Weights etc etc.

Wanting to go at it slowly, avoid any pains/injuries, just being safe really. My previous Deadlift was 140kg/Squat 100-120kg - but it was too much, too fast and had some real bad lower back pain for some time.

Any tips on a more slower guide would be welcomed, see what local feedback is, US forums seem a bit of a Epeen flex on how much you can do within a fortnight... Not phased by using lower weight/higher rep of lower - not looking for gains really (any is a bonus, with weight loss associated), but more for range of motion and maintain strength build up over time.

Cheers,

Stan.

I think you kinda answered your own question - if you want to go slowly at progressing then go slowly.

But if I were you, I would be working on mobility of the hips and ankles for squats and working on eccentric movements with deadlifts.

Working on mobility with your squats would help put you in a better position to use the bigger leg muscles to do the work as opposed to using you lower back. Ankle flexibility is key here.

www.mobiltywod.com is a great source for mobility and I site I use often.

Working on eccentric tempo with your deadlifts would help you become stronger in the weaker muscles (ie. upper back, core). It would help with your technique in the deadlift. Using a 1030 tempo would be good - up for 1-sec, 0-sec pause, down for 3-secs, 0-sec pause, repeat.

My 1.5cents Hope this helps

[steak]

http://www.mobiltywod.com is a great source for mobility and I site I use often.

+1

[Android]

http://www.mobiltywod.com is a great source for mobility and I site I use often.

+1

absorbed :pfft: