Thread: Personal observations on squat & deadlift

Forms of Periodization – Essentially, periodization is the methodical alteration of training variables over the course of a training cycle. Training cycles are classified as microcycles, mesocycles, and macrocycles. Microcycles are most often the training week, but does not have to be limited to that exact amount of time. It is usually the smallest repeatable cycle of a training program. Mesocycles last anywhere from 4-12 weeks the majority of the time, but may extend for longer in certain cases. It is a collection of several microcycles. The macrocycle is the largest of periodization divisions; it consists of multiple mesocycles. Some macrocycles may last as long as a few years, as is often the case with Olympic athletes. This list is by no means comprehensive, but lists some of the most popular methods out there now.

Linear Periodization
As denoted by the name, linear periodization is the systematic increase or decrease in the value of a variable over the course of a mesocycle. Intensity is the variable most often manipulated in this manner, but it is certainly applicable to other training variables. A simple example would be the following, using intensity as an example: week 1: 60%, week 2: 70%, week 3: 75%, week 4: 80%, week 5: 85%, week 6: 90%, repeat.

Alternating Periodization
This form of periodization involves alternating variables each microcycle, but not necessarily in a linear manner. An example of this type of program is Power-Rep Range-Shock. During power week, intensity is between 80-85%, rest intervals are 3-5 minutes, and volume is at the lower end of the spectrum. During rep range week, intensity is between 70-80%, rest intervals are 1-2 minutes, and volume is fairly high. During shock week, intensity is between 60-80%, rest intervals are 1 minute or less, volume is moderate, and the level of effort relative to muscular failure is very high. The vanilla version of the program has you alternate between each week in order and repeat for 9-12 weeks before unloading for a week via active recovery or total abstinence from heavy resistance training.

Undulating Periodization
This form of periodization involves alternating variables within each microcycle or even within each individual training session. An example of this type of program would be the following: week 1 - session 1: 4 sets of 12 repetitions @ 15RM using 45sec rest intervals, week 1 – session 2: 8 sets of 3 repetitions @ 5RM using 75sec rest intervals, week 1 – session 3: 4 sets of 8 repetitions @ 10RM using 60sec rest intervals.

Conjugate Periodization
Conjugate periodization may incorporate other forms of periodization within itself. It is a little different in that the variables are alternated to train multiple facets of performance or health related fitness (e.g. Muscular strength, muscular size, power, cardiovascular endurance, etc.) within an individual microcycle or training session. An example of this form of periodization is evident in the popular powerlifting protocol Westside. A minimum of four sessions take place each week. Two sessions are devoted to training the bench press and two sessions are devoted to training the squat/deadlift. All of these sessions include usage of the repeated effort method of training. One of both the squat/deadlift session and bench press sessions contains maximum effort training, and one of each contains dynamic effort training. In addition to these four sessions, one who has sufficient work capacity will also perform GPP/active recovery work. GPP (General physical preparedness) work is geared toward improving or maintaining other facets of performance related fitness besides the area that is specific to your goal (SPP, specific physical preparedness) such as aerobic capacity, mobility, or muscular endurance.


Cowpimp on designing a routine

A real good way to check yourself for depth when doing squats, is box squats. A couple of 2x4"s, some plywood, & minimal carpentry skills & your set. I have my box built 3" below parallel & don't need a spotter for depth.

Originally Posted by Zaphod

On squats I went below parallel and holy crap was that hard.

I find it odd that you dont usually go below parallel. Im my opinion if you dont squat below parallel then it doesnt count as a squat.

Grab yourself a milk crate and cut it down abit (so its roughly 15cm-20cm high) and squat touch n go to that.

Originally Posted by Light Weight

Grab yourself a milk crate and cut it down abit (so its roughly 15cm-20cm high) and squat touch n go to that.

I just measured my box and its 23cm.

Originally Posted by Richard Gears

Yeah man. A lot of people i see need to leave their egos behind and focus more on form. the results would probably be sobering for most if they actually went ass to grass.

Dont be THAT guy in the rack with the bar loaded doing 2" ROM squats. I dont even get that. I guess its an ego boost. But nothing is happening really.

Actually saw that last night. A guy was doing legs and his ROM was easily 2" on everything he did. Leg press, leg curl, etc. Toothpick legs, too. To each his own, I guess.

Don't need the ego boost of doing heavy weights, I'm old enough that the ego is just fine.

i thought going lower than parallel was bad on the knees? i've gone ass to grass before but it was with some light weight so i would not damage my knees. heavy weights to parallel through. no 2" rom crap either.

Originally Posted by Flathead

A real good way to check yourself for depth when doing squats, is box squats. A couple of 2x4"s, some plywood, & minimal carpentry skills & your set. I have my box built 3" below parallel & don't need a spotter for depth.

Box squats, back health wise I think it not a great idea to put a big fat weight on one end of your spine and then squash it against a box! You are far better setting the stops correctly in a power rack.

I agree if you dont squat below parallel then it doesnt count as a squat.
As for the correct depth your knees are designed to go all the way down, so squat all the way down just use the correct weight so you get a full range of movement. Above parallel it is just crap form not even a squat, top of the thigh parallel to the floor would be a minimum requirement and a squat is a ass to the grass squat.

Has anyone really met anyone who has damaged there knees squating?

i see people going light on full squats but never really heavy. i feel better with alot of weight going to parallel. are yaw going full in on tricepts or just parallel? i go parallel myself. maybe it's just some old rule that got started with no scientific backing.

Well, I would assume, further past parallel would result in you working the hamstring muscles on the back of your legs. If you are pushing back up before parallel or at parallel, you will only have large quads and tiny glutes + hamstrings. One muscle is only as strong as the opposing.

Originally Posted by Zaphod

Today I lightened up on the squat and deadlift weight to less than half what I normally do. On squats I went below parallel and holy crap was that hard. Didn't realize how much I'd gotten in the habit of not actually reaching parallel before going back up. So that means a little bit of time being spent on lighter weights relearning form.

Re-tried the sumo style deadlift as well. Seems to activate more of the quads than anything else, at least with my build. So those may be relegated to more of a change-up in routine exercise and only for a few weeks at most. Otherwise it's regular deadlifts for me.

You'd be surprised how many people do quarter squats, I have even seen people go down only 1 inch lol. I'm glad that I never got into that habit, I always went all the way down. I'm glad that you realized your form was bad and corrected your mistake. Good luck with your training!

Originally Posted by airtime

i see people going light on full squats but never really heavy. i feel better with alot of weight going to parallel. are yaw going full in on tricepts or just parallel? i go parallel myself. maybe it's just some old rule that got started with no scientific backing.

Take a look at the Tom Platz video on youtube. He does 23 or 24 reps with 500 pounds going all the way down. It's amazing, I want to be able to do that one day.

Originally Posted by airtime

i thought going lower than parallel was bad on the knees? i've gone ass to grass before but it was with some light weight so i would not damage my knees. heavy weights to parallel through. no 2" rom crap either.

That's a myth lol.

is that a myth with the tricept pull downs also? i will adjust my squats next time.

how many reps do yaw do with sqauts for growth? 5 to6 reps or more, i am not taking what platz is. just eating good and some creatine

are most of yaw full sqauting on the rack or the smithmachine?

Freeweights. So they can follow any natural and unnatural motions. Helps train stabilizer muscles, too.

thanks

if your core isnt strong its hard to do strict squats, deads. i go down all the way but i dont bounce i go just below paralle but with 225 right now. i got bad knees but i think ill stay at this weight and try to get 20 reps iam on 5-8 right now.i could only do squats with 135 cause of yrs off wear and tear so i dont want to push it. then do leg presses for more weight. i dont care about heavy ego bullshit. to old for that crap. i see guys that wear tank tops to that are........ahhh nevermind. i dont want to rib on anybody.

I consider parallel to be a squat, or at least a "proper" squat. Even if someone is squatting half to parallel, they're still squatting, they're just going down only part way. Just like if someone is doing chest presses and they bring their arms down to only 75 degrees, it's still a chest press, just not as deep as others do it. Everyone will disagree with the depth required to constitute a lift as the intended lift. My view is that if you contract the target muscles then you're executing the lift. How deep you push or pull depends on how hard you want to work.

Even with short ROM it's not as though there's no benefit. If that were the case then no one would take rack pulls seriously.

With regards to "full" squats, I couldn't even do them at bodyweight. I can't bend that way. It's way too awkward.

Besides, of the maybe 10 people I've ever seen ass-to-grass squat, maybe 1 of them controlled the weight. I may squat to only parallel or 10-15 degrees below, but I control the weight from top to bottom.

I find going too deep on squats causes you to lose your balance a little, I seem to end up leaning forward to much. Thats just my personal experience though.

Try to go to parallel with whatever weight you are comfortable with, don't load up a retarded amount of weight and do 3" ROM squats. Like any technical exercise, form is most important.

Originally Posted by airtime

are most of yaw full sqauting on the rack or the smithmachine?

Free weight squats are superior to anything you can do on a machine.

I do my warm-ups then I do a heavy set done to full muscular failure (4-6 reps). After the heavy set I do a widowmaker which is a high rep set also done to full muscular failure (squat till you drop literally) (25 reps minimum, usually 30+).

The widowmaker is the single hardest thing you can do in the gym, that is if its done right. Everything in your body will tell you to stop, but you must keep going until your body literally gives out. I like to do squats outside the rack, because I like the freedom. This can be dangerous if your not experienced so I suggest you do this in a rack with the pins set real low. Always make sure you go bellow parallel, don't copy the lazy bodybuilders you see at your gym.

If your truly dedicated and are willing to train all out until you start puking and feeling dizzy then you will see great improvements within 6 months.

If you got any questions just pm me I will be happy to help. I must warn you my training style is extreme and it isn't for everybody, but if you want results and r willing to work then your ready to make some changes to your training.

Originally Posted by BC Lifter

I find going too deep on squats causes you to lose your balance a little, I seem to end up leaning forward to much. Thats just my personal experience though.

Try to go to parallel with whatever weight you are comfortable with, don't load up a retarded amount of weight and do 3" ROM squats. Like any technical exercise, form is most important.

I used to have that problem, the reason you lose your balance is because your not flexible enough. What you need to do is but 10 pound planes under your heels this will help you balance when doing full squats.

My quads are pretty flexible but my hamstrings are extremely tight, so that might be it. I go past parallel every time just not ass to grass.

sticking a 10 lb under your heal will help you until you can go without it. before i learned breathing controll, i would do 6 to 8 squats and then feel sick ass shit for a few minutes. i did not realise until later i was not breathing the whole time, or very often. you need to breath every rep. breath in on the way down blow out when you reach the top. don't let all your air out until you reach the top. i just reread my post, sounds like a blow job instruction. lmao

Originally Posted by airtime

sticking a 10 lb under your heal will help you until you can go without it. before i learned breathing controll, i would do 6 to 8 squats and then feel sick ass shit for a few minutes. i did not realise until later i was not breathing the whole time, or very often. you need to breath every rep. breath in on the way down blow out when you reach the top. don't let all your air out until you reach the top. i just reread my post, sounds like a blow job instruction. lmao

lol

Yea proper breathing on squats is crucial, perhaps more than on any other exercise. Imagine doing a balls to the walls widowmaker and not breathing properly on every rep. You would have to either cease the set before you've reached failure or you would pass out.