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What was your concern with deadlifts if you didn't start the program with them lol?

Deadlifts have been given a bad rep for injuries lol... but then again, everytime I see people do them on youtube they do it with horrible form.

Well the question is - do you REALLY need to get that heavy when doing your RDLs? Use them more as an assistance exercise in the higher rep ranges.

Yes I do! I need to continue improving my hamstring strength, not just get them to a certain point and stop. Since I've neglected them for so long, I've been hit with jumper's knee (along with other reasons... basically quad-dominance ruined me).

I'm switching to regular deads next week.

Man I always screw my de-loads and end up losing strength.


 

May I ask what is the purpose of your twice daily squatting? Is it maintenance? Are you increasing your squat?

Seems like your top single for a few months now has been 440... maybe 455 a while back. I'd like to know what this little experiment is looking for.

I hate the American style of squatting once per week also. But dammit, I got jumper's knee in both knees (but heavy in my left knee) and gave in.

I'm doing 5/3/1 now. You should look into that. Slow, consistent gains.

Yea I might do one-armed flys and unilateral tricep extensions to have my lagging parts catch up.

I did that for my rear delts and it worked awesomely (it's in my log). Don't see why it wouldn't work for my other body parts, except for the pecs, which is probably caused by a postural problem.

I would go to parallel so it's easier to gauge your depth.

If you're going slightly above parallel, how do you know your hitting the same depth all the time? If you are increasing 5lbs/week on ur squat, how do you know you're not also squatting slightly shallower each time?

On the other hand, if you hit below parallel on every rep, then you are good to go. As long as you're hitting below parallel you know if the numbers are going up, it's because your strength is going up.




Now, you may be thinking: "So? What if I go deep (but still below parallel), and just get more shallow and shallow in my deep squat but still stay below parallel. It's the same thing!"

Here's the difference:

In the first situation where you're above parallel, you don't have something "set" to judge whether or not your depth is acceptable. In the second situation where you're going to just below parallel, you know that if you go above parallel it's too high, so you can easily just never go above parallel. That's your limit and it's easy to gauge depth by that. It's harder to gauge depth if you're half-squatting.

I didn't say they couldn't. In fact I said they can make you more explosive. But in isolation they make you slow.

Could you elaborate?

Do you mean pain on your upper back?

Yes, the pain will completely vanish. I used to do 405 completely pain free.

What you should do every now and then to get used to the positioning, is keep ramping up the weight on the bar but don't squat; just unrack it and hold for 20sec sets. Go up to your 1RM and try to unrack that for 20sec. You will get very used to the weight.

You can do this every time you're in the gym. It doesn't have to be only on squat days. In fact, it doesn't even have to be on workout days. Even days where you're just playing basketball, try it out.