BGB - Intensity for Squats, Deadlifts, Bench Press?

[sakbar]

I read somewhere that heaviest poundage is to be for deadlift, then the squat and finally the bench press. In any case, this was the order when I commenced lifting.

I am about four months into Baby Got Back routine, and with consistency have come to a point where my squats outweigh the deadlifts. Bench press is still way lower.

Am I missing out on something or is this normal progression? (I do not wear any knee wraps or straps)

My weekly routine is published below:


DAY 1 - HORIZONTAL PUSH PULL
-----------------------------------

• Deadlifts: 5 X 5
• Bent barbell rows: 3 X 8
• Flat Bench Press: 5 X 5
• Incline Dumbbell Press: 3 X 8
• Standing Calf Raises: 4 X 15

DAY 2 - QUAD DOMINANT LEGS
----------------------------------

• Squats: 5 X 5
• Leg Press: 3 X 8
• Leg Extensions: 3 X 8
• Leg Curls: 3 X 15
• Barbell Curls: 5 X 5
• Alternate Hammer Curls: 3 X 8

DAY 3 - VERTICAL PUSH/PULL
---------------------------------

• Weighted Chin Ups: 5 X 4
• Narrow Grip Chins: 3 X 8
• Bent Over Lateral Raises: 3 X 10
• Hang Clean and Press: 5 X 5
• Arnold Press: 3 X 8
• Seated Calf Raises: 3 X 15

DAY 4 – HIP/HAMSTRING DOMINANT LEGS
-------------------------------------------

• Straight Leg Deadlift: 5 X 5
• Good Mornings: 3 X 8
• Seated Leg Extensions: 3 X 15
• Weighted Dips: 5 X 5
• Weighted Dips Behind the Back: 3 X 10

 

[C6zo6]

I read somewhere that heaviest poundage is to be for deadlift, then the squat and finally the bench press. In any case, this was the order when I commenced lifting.

I am about four months into Baby Got Back routine, and with consistency have come to a point where my squats outweigh the deadlifts. Bench press is still way lower.

Am I missing out on something or is this normal progression? (I do not wear any knee wraps or straps)

My weekly routine is published below:


DAY 1 - HORIZONTAL PUSH PULL
-----------------------------------

• Deadlifts: 5 X 5
• Bent barbell rows: 3 X 8
• Flat Bench Press: 5 X 5
• Incline Dumbbell Press: 3 X 8
• Standing Calf Raises: 4 X 15

DAY 2 - QUAD DOMINANT LEGS
----------------------------------

• Squats: 5 X 5
• Leg Press: 3 X 8
• Leg Extensions: 3 X 8
• Leg Curls: 3 X 15
• Barbell Curls: 5 X 5
• Alternate Hammer Curls: 3 X 8

DAY 3 - VERTICAL PUSH/PULL
---------------------------------

• Weighted Chin Ups: 5 X 4
• Narrow Grip Chins: 3 X 8
• Bent Over Lateral Raises: 3 X 10
• Hang Clean and Press: 5 X 5
• Arnold Press: 3 X 8
• Seated Calf Raises: 3 X 15

DAY 4 – HIP/HAMSTRING DOMINANT LEGS
-------------------------------------------

• Straight Leg Deadlift: 5 X 5
• Good Mornings: 3 X 8
• Seated Leg Extensions: 3 X 15
• Weighted Dips: 5 X 5
• Weighted Dips Behind the Back: 3 X 10

I can squat way more than i can deadlift. But, I'm really paranoid about form on deadlifts and don't want to get injured. My squat is 245 and my deadlift is only 155. Sure, i could deadlift more, but i don't like the way it feels. I feel like my form alters and i tend to start leaning forward to much. So, i just use a weight that doesn't sacrifice technique.

By the way, i like this routine, but why don't you maybe add triceps on day 1? I don't really see much tricep work and calf raises 2x a week doesn't seem necessary.

 

[sakbar]

Thanks for the response, C6zo6. I have actually seen good progress with this routine (coupled with a healthy diet). Progress is measured in terms of poundages lifted, weight measurements and of course, the positive comments received in the gym!

By the way, i like this routine, but why don't you maybe add triceps on day 1

No, no! Day 1 is the most taxing of all. All are power moves which utterly exhaust me. By the time I am doing calf raises, I cannot wait for the 1-hour session to end.

I don't really see much tricep work and calf raises 2x a week doesn't seem necessary

This query goes directly to our Diva!!

I can squat way more than i can deadlift. But, I'm really paranoid about form on deadlifts and don't want to get injured. My squat is 245 and my deadlift is only 155. Sure, i could deadlift more, but i don't like the way it feels. I feel like my form alters and i tend to start leaning forward to much. So, i just use a weight that doesn't sacrifice technique.

That's good to hear. It tells me that I am not entirely off all that I am doing!

 

[C6zo6]

Thanks for the response, C6zo6. I have actually seen good progress with this routine (coupled with a healthy diet). Progress is measured in terms of poundages lifted, weight measurements and of course, the positive comments received in the gym!


No, no! Day 1 is the most taxing of all. All are power moves which utterly exhaust me. By the time I am doing calf raises, I cannot wait for the 1-hour session to end.


This query goes directly to our Diva!!


That's good to hear. It tells me that I am not entirely off all that I am doing!

Well, why not on Day 3 then? That day can't be very difficult...I mean, you isolate biceps with two different exercises and do alternating chins. This is a lot of biceps... If anything, it would make more sense to not isolate the biceps and do the triceps instead. You isolate them 0 times in your week. Why do calves need to be done twice? Plus, triceps are fun to do and make up the most of your arm size. I understand your incline bench and other pushing movements *include* triceps, but throwing in one or two isolation tricep exercises seems logical and fun.

 

[sakbar]

Tricep Isolation in BGB

Well, there isn't the Dip Behind the Back tricep exclusive?

I can replace the Standing Dips with, say Lying Tricep Extension, or maybe cable pressdown then? 3 of 10 each.

 

[T_man]

Well, there isn't the Dip Behind the Back tricep exclusive?

I can replace the Standing Dips with, say Lying Tricep Extension, or maybe cable pressdown then? 3 of 10 each.

Normal Dips > all other tricep exercises bar skullcrushers & CG bench press imo

 

[sakbar]

Tricep

Normal Dips > all other tricep exercises bar skullcrushers & CG bench press imo

Which is why it was set up as such to begin with!

The discussion of the routine - and which exercises to select - is right here

 

[CowPimp]

Most people deadlift more than they squat, but not everyone. However, in my experience, the vast majority of people who claim to squat more than they deadlift don't hit proper depth, and things would most definitely change if they were.

I would see if you can get a 3rd party assessment of the depth of your squat. You could do this by asking a friend how actually knows how to define a parallel squat, or you could post a video on here taken from a profile view and we can let you know the deal.

 

[sakbar]

Squats

Cowpimp, I did see your video on you tube here. Admittedly, I do not go this low but yes, mines do undoubtedly make it to below parallel.

 

[C6zo6]

Most people deadlift more than they squat, but not everyone. However, in my experience, the vast majority of people who claim to squat more than they deadlift don't hit proper depth, and things would most definitely change if they were.

I would see if you can get a 3rd party assessment of the depth of your squat. You could do this by asking a friend how actually knows how to define a parallel squat, or you could post a video on here taken from a profile view and we can let you know the deal.

I *can* deadlift as low as you did on your video, but don't. When i do, i tend to use my back to bring the weight up. I go slightly higher and keep my head looking straight up at the ceiling. Honestly, my back is straighter than yours. It looks like you use your back a bit. I know i'll get bashed for saying that, but whatever...I'm not in this to go as low as i can.

I simply just have strong legs. I run a lot and played a lot of football in high school/college. Sure, that has nothing to do with squats, but i also did those...Deadlifts are something new i started about 5 months ago, so my technique is not as good. It's a powerful, strenuous movement and can cause problems down the road if not done properly.

If form alters after 3 reps, i simply take some weight off. In my opinion, their is no reason doing an exercise half a$$, just to prove you can do the weight...Being smart and doing what your body can handle is the way to go. It's exercise for my health and critiquing little things like this is not necessary. The point is, we all are lifting weights, being active for our health and ideally doing it in a safe manner. Next step would be taking it to the next level. (Body building, body composition, etc)

 

[C6zo6]

Well, there isn't the Dip Behind the Back tricep exclusive?

I can replace the Standing Dips with, say Lying Tricep Extension, or maybe cable pressdown then? 3 of 10 each.

Dips are better than tricep extensions, but i don't use dips for triceps. Yes, i know it hits them, but when i perform dips, i do them for my chest. So, i really lean forward. I NEVER feel like my triceps are hit very hard...

If it was me, i would include CG bench press in your routine somewhere. I always feel those in my triceps, along with push downs. Just do *something* isolation. Dips don't isolate your triceps either, but nevertheless are an excellent exercise to do!!

 

[sakbar]

CG Bench Press give me a tremendous pump in the chest and some in delts but very little in tri's.
If at all I have to add one isolation - and CG is not one - I'd go with high-rep pressdowns. Or maybe Built's favorite - the kickbacks

 

[someguy1984]

CG Bench Press give me a tremendous pump in the chest and some in delts but very little in tri's.
If at all I have to add one isolation - and CG is not one - I'd go with high-rep pressdowns. Or maybe Built's favorite - the kickbacks

Not sure how you don't feel CG bench press in your triceps...That's pretty much all it is...

Pressdowns are great though and i really feel those as well. Or, overhead tricep extensions. If you don't feel those in your triceps, then you just don't do things right...lol

 

[Built]

Sakbar, did you get your question sufficiently addressed?

 

[T_man]

maybe you're not putting your hands close enough in the close grip bench. They need to be close, like 1 inch apart. They're great for building size, but if the extensions work for you, by all means do them!

 

[Built]

Good point, T_man.

 

[sakbar]

Customizations et al

Sakbar, did you get your question sufficiently addressed?

Hi Built,

Thanks!

From the esteemed feedback received from all so far, the take home message would be:

1. Deadlifts ought to be more than squats for a normal lifter. I need to focus on bringing my poundage up for the deads
2. A tricep isolation exercise squeezed into the routine somewhere may well add value.

Since the program is designed to - and indeed does - hit all planes with the right amounts of break/recuperation, I am not sure if one can just customize it by "adding" new exercise.

Regards,
Sak

 

[largepkg]

maybe you're not putting your hands close enough in the close grip bench. They need to be close, like 1 inch apart. They're great for building size, but if the extensions work for you, by all means do them!

1'' apart???

That's a big negative as far as I'm concerned. I keep my hands just inside my shoulders. You really need to concentrate on hitting the tri's. Keep your elbows as close to your body as possible and focus on using your triceps.

My wrists would break at 1'' apart...

 

[Built]

Okay, cool.
1. Usually this is the case, but not always. You might need to examine your squat depth before you do anything more to your dead (as someone offered already).
2. I do tris on ham-dominant day.

Good luck.

 

[largepkg]

Hi Built,

Thanks!

From the esteemed feedback received from all so far, the take home message would be:

1. Deadlifts ought to be more than squats for a normal lifter. I need to focus on bringing my poundage up for the deads
2. A tricep isolation exercise squeezed into the routine somewhere may well add value.

Since the program is designed to - and indeed does - hit all planes with the right amounts of break/recuperation, I am not sure if one can just customize it by "adding" new exercise.

Regards,
Sak

When I was training hard and heavy my DL's were significantly more than my squats. I would DL 495 x 3-4 and never went above 405 x 2-3 on squats. usually was around 365 x 4-5.

After two knee injuries, squats are a distant memory as I can barely get to 90 degrees.

 

[Built]

Injuries SUCK.

 

[sakbar]

Okay, will focus on squat depth and get feedback before doing anything else.

2. I do tris on ham-dominant day.
Good luck.

Yes, that is the way I do it too. But the consensus seemed to be that the selection of exercises for triceps is not appropriate to isolate the triceps:

• Weighted Dips: 5 X 5
• Weighted Dips Behind the Back: 3 X 10

Apparently, folks would rather have me do CG-Bench, or Extensions.

 

[Built]

I'm a very big fan of CG bench. Do whatever YOU feel in your tris.

Just leave off the kickbacks, k? LMAO!

 

[largepkg]

I'm a very big fan of CG bench. Do whatever YOU feel in your tris.

Just leave off the kickbacks, k? LMAO!

Don't knock me for using the pink Db's for kickbacks! I think I they look pretty.

 

[C6zo6]

I think you need to get used to CG bench press and add those every now and then. Plus, you should be changing exercises periodically anyway, so your not doing the same thing...

 

[CowPimp]

I *can* deadlift as low as you did on your video, but don't. When i do, i tend to use my back to bring the weight up. I go slightly higher and keep my head looking straight up at the ceiling. Honestly, my back is straighter than yours. It looks like you use your back a bit. I know i'll get bashed for saying that, but whatever...I'm not in this to go as low as i can.

I simply just have strong legs. I run a lot and played a lot of football in high school/college. Sure, that has nothing to do with squats, but i also did those...Deadlifts are something new i started about 5 months ago, so my technique is not as good. It's a powerful, strenuous movement and can cause problems down the road if not done properly.

If form alters after 3 reps, i simply take some weight off. In my opinion, their is no reason doing an exercise half a$$, just to prove you can do the weight...Being smart and doing what your body can handle is the way to go. It's exercise for my health and critiquing little things like this is not necessary. The point is, we all are lifting weights, being active for our health and ideally doing it in a safe manner. Next step would be taking it to the next level. (Body building, body composition, etc)

What do you mean you can deadlift as low as me? A deadlift with 45s on each side is always from the same height, unless you are talking about rack pulls. Perhaps you were referring to squatting?

 

[CowPimp]

1'' apart???

That's a big negative as far as I'm concerned. I keep my hands just inside my shoulders. You really need to concentrate on hitting the tri's. Keep your elbows as close to your body as possible and focus on using your triceps.

My wrists would break at 1'' apart...

I'm with you there. That seems like a lot of unnecessary strain on the wrists having your grip that close. I would never do close grip bench like that, and would never have any of my clients do it that way either.

 

[C6zo6]

What do you mean you can deadlift as low as me? A deadlift with 45s on each side is always from the same height, unless you are talking about rack pulls. Perhaps you were referring to squatting?

Squat, my fault.

Also, i resent my statement about being able to squat more than i deadlift. Today was actually my squat/deadlift day and this thread got me thinking. I deadlifted 245 and squatted 225 same reps.

Essentially, i can deadlift more than i can squat.

 

[T_man]

1'' apart???

That's a big negative as far as I'm concerned. I keep my hands just inside my shoulders. You really need to concentrate on hitting the tri's. Keep your elbows as close to your body as possible and focus on using your triceps.

My wrists would break at 1'' apart...

No, then you're putting too much weight on it.

If you put your hands further you're utilising your chest rather than your triceps.
This is for TRICEPS only, so putting it that close rules out all the other muscles. You shouldnt be able to CGBP anywhere near your bench.
It works the forearms as well, but should not STRAIN it. If it is you're probably using too much weight and trying to utilise your chest in the movement, therefore forcing your forearms into an awkward position.
It's just like a diamond push-up. Hits the triceps THE MOST, yet you can do the least reps on them(use least weight).

 

[CowPimp]

Squat, my fault.

Also, i resent my statement about being able to squat more than i deadlift. Today was actually my squat/deadlift day and this thread got me thinking. I deadlifted 245 and squatted 225 same reps.

Essentially, i can deadlift more than i can squat.

Gotcha. Well I don't see how I'm using my back to squat. My trunk angle is about the same as my shank, which is pretty good for someone of my height. What criteria are you basing this on? I'd love to hear, as the squat is a great evaluation tool on a lot of levels, including mobility in a multitude of joints.

Furthermore, looking up means nothing as far as the positioning of your thoracic and lumbar spine. In fact, you don't want to be looking up. Hyperextension of the cervical spine is not appropriate lifting posture; a neutral cervical spine is.