my squat and deadlift progress

Hammers

So far i'm dead lifting
60 kg=12 reps {warm up}
70 kg=8 reps
75 kg=6 reps
80 kg=4 reps

SQUATS
40 kg=12 reps {warm up}
60 kg=8 reps
70 kg=6 reps
75 kg=4 reps

Just a new update on my progress:27/3/07

Deadlifts
40kg=12 reps
60kg=10 reps
80kg=8 reps
100kg=4 reps
120kg=1 rep ( 1st time i have lifted this weight)
120kg=1 rep again..

Squats
40kg=12 reps (all the way down}
60kg=10 reps(all the way down)
80kg= 6 reps( half way down) NEW weight for me again
100kg=4 reps( quater the way down)

so far so good,,i can see a change in myself which is really good,,

bulldozer

I wouldnt worry about the weight you are lifting mate, just focus on continually putting more weight on the bar each week.

If you can add just a kilo or maybe 1.5 kilos to your squat and deads each week , every week , in a year your have put on 50 to 75 kgs on ya squats/deads. That will make a big difference to your appearence.

architekt

i tend to stick to one weight throughout the set. its less messing about, and also sorta helps me focus on what i'm actually lifting (if that makes sense!)

everybody trains differently though, and as bully says, as long as you keep increasing the weight each week, you'll keep getting stronger.

bukem

I love sqauts and deads, especially when I'm in the mood and feeling strong. I would definatley recommend doing more warm up sets. It helps to aclimatise to the weight and more weight means more growth.
For the sake of an experiment try this warm up method for squats and let us know if it works.

Set 1 warm up
30kg x 12 reps, not to fast, not to slow with 2 sec rest at top of movement.

2 mins rest

set 2 warm up
30 kg x 10 reps, alittle faster but not to fast, with no rest at top, swift and controled.

2 mins rest

set 3 warm up
45kg x 6 reps, Strong and powerfull, deliver these reps with meaning.

2 mins rest

set 4 acclimatise
70 kg x 3 reps, again these need to be strong and precise.

2 mins rest

set 5 acclimatise
75kg x 1 rep, this is the last warm up.

WORKING SETS
set 1
75 kg x 6 to 8 reps, Gritt your teeth and blast this set with strength, control & form.

set2
75kg x 4 to 6 reps

set 3
75kg x 4+ reps

With you current rountine you are doing 18 working sets and moving a total 1200kg.

If you can complete the routine above in 18 working sets you will move a total 1350kg

An extra 150 kg in the same amount of working sets. More weight, more growth.
If you complete any of the working sets and feel you can cope with another rep then blast one out.
This type of warm up works well for me.

Bukem

Hammers

sounds good to me bro....will give that a go next time,,,,

crazycal1

yeah i think youre warming up with too high a weight too.

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk