It’s really hard to say without seeing a log of workouts what the problem is, but if you’re new to lifting weights or training for strength, lifting more on deadlift than your squat is not that uncommon.
That said, I don’t think you train maximally enough. If you can rep 405 for 5 reps, you should be pulling close to 600 yet you’re only at 470.
My recommendation would be to start training maximally more frequently. I would say that your legs overall should respond better to that style of training and you squat should go up, but again, it really hard to say without seeing what you’re doing on a consistant basis.
[quote]Ryan P. McCarter wrote:
Cron391 wrote:Ryan how much BB row? I just started to do these so I am not proficient at it I can do 205 for about 6 but toward the end form laggs. How much you do for lat pull downs? How much for T-bar rows?
I don’t do barbell rows or pulldowns. But like I said I get the 110s for about 8 and my best chinup is bodyweight +90 for a single.
[/quote]
Interesting I thought for OVERALL mass BB rows > than DB rows. As for chinup I dont like that fact that the biceps contribute more. I mean I do them and they have their place but when I want to train back I can do Pullups for 3 with a 100lb plate.
I know everyone argues that pullup/chinup > than pulldowns. But I think that pulldowns have their place. I like that fact that I can drop set them easier and the quick change of grips allows me to target inner or outer lats.
[quote]Dominator wrote:
It’s really hard to say without seeing a log of workouts what the problem is, but if you’re new to lifting weights or training for strength, lifting more on deadlift than your squat is not that uncommon.
That said, I don’t think you train maximally enough. If you can rep 405 for 5 reps, you should be pulling close to 600 yet you’re only at 470.
My recommendation would be to start training maximally more frequently. I would say that your legs overall should respond better to that style of training and you squat should go up, but again, it really hard to say without seeing what you’re doing on a consistant basis.[/quote]
No I wish I could do 405 for 5 reps. I can do 405 for 3 HARD reps that are barley just parallel, and that is killer.
What do you guys think about pre-exhausting quads with leg extensions before squats? I tried this once and I noticed I couldn’t squat as much but nothing else really.
That’s not that big of a difference. The only reason so many people on this site squat about the same, if not more than they DL is b/c they either A)have never tested true max and are just guessing based on reps B)don’t break parallel on squats C) use a belt, knee wraps, and god knows what else for max squats or D)don’t train deadlift.
No I wish I could do 405 for 5 reps. I can do 405 for 3 HARD reps that are barley just parallel, and that is killer.
What do you guys think about pre-exhausting quads with leg extensions before squats? I tried this once and I noticed I couldn’t squat as much but nothing else really. [/quote]
I was speaking about your pull…you say you can pull 405 for 5 reps. If you can do that, you should be pulling near 600.
As far as all the other BS, you need to just squat, heavy, more frequently.
I would recommend doing the Sheiko beginner program…it will teach you how to strain through your lifts and if you can’t get stronger from that, you probably can’t get stronger without the use of drugs.
[quote]Cron391 wrote:Interesting I thought for OVERALL mass BB rows > than DB rows. As for chinup I dont like that fact that the biceps contribute more. I mean I do them and they have their place but when I want to train back I can do Pullups for 3 with a 100lb plate.
I know everyone argues that pullup/chinup > than pulldowns. But I think that pulldowns have their place. I like that fact that I can drop set them easier and the quick change of grips allows me to target inner or outer lats.[/quote]
Well, the thing is, I don’t have anything against barbell rows, I just find them awkward. I like the fact that the dumbbell rows allow me to support myself and really hit my mid-back without putting a lot of strain on my low back.
Same with pulldowns–nothing against them, I just don’t really care for them. I’m decent enough at pullups that if I want to do higher reps I’ll just go with bodyweight.
No I wish I could do 405 for 5 reps. I can do 405 for 3 HARD reps that are barley just parallel, and that is killer.
What do you guys think about pre-exhausting quads with leg extensions before squats? I tried this once and I noticed I couldn’t squat as much but nothing else really.
I was speaking about your pull…you say you can pull 405 for 5 reps. If you can do that, you should be pulling near 600.
As far as all the other BS, you need to just squat, heavy, more frequently.
I would recommend doing the Sheiko beginner program…it will teach you how to strain through your lifts and if you can’t get stronger from that, you probably can’t get stronger without the use of drugs.
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I Highly doubt I could. I am not some pussy in the gym I give it a 110% believe me I look like you should after a leg/back day. Dripping in sweat like you just did cardio.
405 for 5 reps is 5 rep max, very hard for me too do and can just barely get the 5. I don’t know how u get the 600 from. I can barley, grip/hold 470, well my adding error 4-45s’ + 2-35’s is 475 and that was belted. I tried 10-45’s I barley got it off the floor and dropped it cause I didn’t want to get hurt.
Also, do you want to squat big or do you want to grow your quads? Big squatting is not predominantly a quad exercise. It’s a glute/hip/posterior chain exercise. Guess the simple q is are you a bodybuilder or a powerlifter?
If you were to start pulling and squatting suited, after some practice your squat would overtake your deadlift. ATM my numbers are similar to yours and I’m ok with that cos I lift raw.
[quote]Unaware wrote:
You can only do ~66% of your max for 5 reps? 405 for 5 reps probably isn’t even a 500 lb pull never mind 600. [/quote]
I normally put 5 reps at 70%, but then again, I never do 5 rep maxes because for me it doesn’t carry over. I have pulled over 600 raw and I know I can’t pull 455 for a set of 5 as an accessory set.
Again, this goes back to my original point…it depends what the lifters background is. If he’s a powerlifter, that 1-rep max number should be higher in relation to that 5 rep max. If it’s just a casual thing, then my recommendation was do some heavier stuff for a period of time, and those numbers would round itself out.
[quote]Dominator wrote:
Unaware wrote:
You can only do ~66% of your max for 5 reps? 405 for 5 reps probably isn’t even a 500 lb pull never mind 600.
I normally put 5 reps at 70%, but then again, I never do 5 rep maxes because for me it doesn’t carry over. I have pulled over 600 raw and I know I can’t pull 455 for a set of 5 as an accessory set.
Again, this goes back to my original point…it depends what the lifters background is. If he’s a powerlifter, that 1-rep max number should be higher in relation to that 5 rep max. If it’s just a casual thing, then my recommendation was do some heavier stuff for a period of time, and those numbers would round itself out.
[/quote]
I can pull 455x5 and am nowhere close to 600 maxing. If what you say is true, you have freaky 1RM ability.
as many have said, this all goes to what you are training for,…do you want big quads, or a big squat,…
going below parallel can make the squat easier because of the stretch reflex factor,…but if you are squatting bodybuilding style with a close stance and toes forward, and knees floating forward(which does work the quads more) then it is with these squats that going below parallel can be hazardous to your knnes and the tissues supporting the knee cap
as far as comparing dl and squat max numbers, my squat blows away my dl because i have strong abs, hips, and all that you need for a good powerlifting squat,…but i have a weak upper back compared to the rest of it, so my dl falters because i can get it off the floor but the rest can be a problem when it gets heavy
one good way to calculate percentages is
-2.5% per rep…example, your max double is about 95%…but this equation can get a bit off once you go over 3 reps, because then fiber type changes can show themselves and have an effect on the numbers…i know guys who can rep out 315, 385, more than i can, but once we get to singles and doubles, they cant touch me (sprinters vs. runners)
BUT TO REITERATE…do you want big quads or a big squat
When you guys talk about a big squat, please qualify it by saying that you are talking about a suited powerlifting squat, because saying that a “squat” is not about quads is so so so wrong. You’ll mislead people into thinking that all they need to do is GHRs and reverse hypers for a big squat. I can RDL 315 for reps, but a 300 squat is all I can manage.
I am bodybulider 100%. All my lifts listed are raw…well the maxes are belted. 405 squat is my “max” even though I can do 3 reps they are FAR from perfect so that is what my “max” on squat is.
I just find it curious that I know people that can do 350-370 squat for reps but can barely DL 405.
I figured by the time I hit 470 DL I would be able to squat at least 350 pretty nicely with good form for 6 reps. But I am stuck at doing like 335 for 6 Hard reps.
My MAIN issue is that when I do squats there is no pump in my quads, and I don’t “feel” them working like I can feel my chest, triceps, and Biceps.
Massive pump on leg extensions though…
I guess I make fron squat my main squat.
I rather have nicely developed quads than squat “big”. Just have to let the ego go I guess.
[quote]Ryan P. McCarter wrote:
When you guys talk about a big squat, please qualify it by saying that you are talking about a suited powerlifting squat, because saying that a “squat” is not about quads is so so so wrong. You’ll mislead people into thinking that all they need to do is GHRs and reverse hypers for a big squat. I can RDL 315 for reps, but a 300 squat is all I can manage.[/quote]
I’m a fucking equipped powerlifter and my squat has rocketed up ever since I started to focus on quad and ab strength again. Anyone who says quads don’t have a function in getting a bigger squat doesn’t have the slightest idea what they’re talking about.
And Dominator, how is 70% of your 1rm all you can pull for 5?? That’s insane… I’m around 85%!
[quote]Hanley wrote:
And Dominator, how is 70% of your 1rm all you can pull for 5?? That’s insane… I’m around 85%![/quote]
I very rarely do more than 3 reps on any exercise anymore, especially the contest lifts. I tend to stick with heavy singles and doubles, but I probably do a lot more volume with those than most. For example, when I max, I always drop down to 90% of whatever I maxed and do 3 singles. After that, I’ll drop to 80% or so and do 3x3. Occasionally, I’ll drop down to 70% and do a set or two of 5 reps if I feel like I have a lot in the tank, but this is very rare.
If I’m going to do something in the 5 rep range, I typically move to some completely different exercise, one that’s not a contest lift. I prefer doing Good Mornings for sets of 3-5 reps for accessory type stuff.