Squat surpassing deadlift

[MattJ.D.]

So i reset my deadlift from 335 to 295 bc i noticed my thoracic rounding like a mother fucker....now my squats at 290 so even if I DL 3x if I ever add pc back (was up to an easy 205) my squat is gonna pass my DL unless I hit that point were I squat light every 2nd session of the week.

Is that a problem I know zachs DL was very close to hit squat but not what Im at.


Also im afraid my Pc tech is gonna get worse from not doing them.

Thoughts opionons?

[poplawsj]

I don't see why this would be a problem except that it reveals specific weaknesses you have in the DL. My advise would be to up the volume on the DL with a light weight you can use with correct form untill you progress back to 335 without the thoracic rounding.

Thoracic rounding isn't realy necessarily a problem eather as long as it is thoracic rounding and not just plain rounding. Then again 335 isn't that heavy so it's probably better you learn to DL without the thoracic rounding.

[f4thpathway]

Have you experimented with your deadlift set up? The bar may be a bit too close or you might not be getting low enough. If your torso is proportionally longer you may need to sink down more to keep locked in. Many variables.

Rounding usually isn't a problem for more than one workout at a certain doable weight. Once you can do it you should be fine with avoiding any rounding. If not it could be set up or technique. All of my PRs have had some rounding the first time at that weight. Never the second time though.

[MattJ.D.]

Heres a video of a 225 CnJ that i was fucking around with.....you can see roundin with just that; imagin that with 335...actually i wasnt even able to budge the 335 while extending my back without losing it. Why i dropped the weight and my backs sore as fuck now; today i couldnt even really do my workout its still tired but i blame that on showing off in my schools weight room during gym Yesterday doing cleans and seeing who could get 225 the most on bench I did 11 reps.


http://www.youtube.com/watch?v=XbWgEEg7PW0



By I mean i couldnt do my workout everything felt really heavy even the warm ups on squats felt super heavy on my back, got to my working set on squats bearly finished the first set and mu benching even felt heavy on warm ups...so i just did light work all around today even back extensions instead of deads

[f4thpathway]

I've got a broke ass spine so mine looks a lot like that unless I set up deeper. My pull starts right about the textbook spot but I have to go below that to get ready. Some guys start on their knees. Once I get locked in I can hold form but if I don't I get rounded. With a good gorilla stance going on I can let the muscles work. Heavier weights are going to pull you down but you have to work with them. Your deadlift rounding could be from not locking in the lumbar. Everything works in a chain reaction. Or you may need more back work. You could also be pulling with your shoulders behind the bar.

[MattJ.D.]

Like I saidnI think my new set up and reduction in weight has aloud me to fix it; ill post video sunday at next workout

[Jamie J. Skibicki]

DO you do any ab or low back assistance work?

[MattJ.D.]

No only ab work i get is from squats with a belt

[Jamie J. Skibicki]

Hmm, I would suggest some heavy ab and lower back work. weighted situps, hypers, some L chins or pullups.

[MattJ.D.]

Lets say if my back doesnt round on squats and fixed my start position to were I can pull with an extended back is the extra work needed? Im stopping cleans completely untill i get my deadlift up reasonably....3x plus hypers wouldnt that be too much?

As for abs what would you suggest I can bearly do 6 chins so L variations are out and my gym doesnt have a chair for romans

[Jamie J. Skibicki]

"I can bearly do 6 chins so L variations are out"

Why?

I like weighted sit ups.

"Lets say if my back doesnt round on squats and fixed my start position to were I can pull with an extended back is the extra work needed?"
Maybe, you might be able to keep it extended and it could still be a weakness.

[MattJ.D.]

My dl and squat back looks alot better but my hips as shooting up a tad before the pull still

Last rep on my squats was rough


http://www.youtube.com/watch?v=6mBdx3luqqY


http://www.youtube.com/watch?v=6mBdx3luqqY

[newguy32]

Would it possibly be a good idea to add some lower weight DL sets on the off day until the back is stronger? I'm in the same boat as Matt, I started getting concerned about rounding at about 325. Maybe do 275 x 5 x 2 (or even 250 or whatever) after PCs in the other workout? Or better to do other assistance exercises like hypers?

[Jefferson]

My dl and squat back looks alot better but my hips as shooting up a tad before the pull still

Last rep on my squats was rough


http://www.youtube.com/watch?v=6mBdx3luqqY


http://www.youtube.com/watch?v=6mBdx3luqqY

Mystery solved, you squat high. You lean over way too much too, bar is well ahead of the mid foot.

[MattJ.D.]

http://www.youtube.com/watch?v=hf8YcncMe00

Low enough for you?

But now notice my knees going forward and lumbar losing extension; neither of which are happening in first video when im clearly hitting parallel....my long femurs cause the forward lean

[Jefferson]

http://www.youtube.com/watch?v=hf8YcncMe00

Low enough for you?

But now notice my knees going forward and lumbar losing extension; neither of which are happening in first video when im clearly hitting parallel....my long femurs cause the forward lean

You definitely weren't hitting parallel in the previous video.
http://images3.wikia.nocookie.net/__cb20081010233308/startingstrength/images/2/2d/Parallel_Squat_Position.jpg

In this video, where you're hitting good depth, your knees aren't going too far forward.

You are very slightly losing lumbar extension, that isn't an excuse to squat high though. Work on that. Stretch etc.

You don't have long femurs. Stop being an excuse making bitch. Don't lean forward as much.

On top of the forward lean, you're letting your hips rise faster than your shoulders, which is just turning it into a goodmorning. See page 18 of the book:

http://images.wikia.com/startingstrength/images/d/d5/Squat_Hip_Drive.jpg

The loss of lumbar extension and the hips rising faster than the shoulders are linked. On the descent you reach parallel, and then to break parallel you bend your lower back and tuck your butt down low, then on your ascent and you flex your lower back up again back to parallel. So yeah, lots to work on.

[Tom Campitelli]

Get your knees out further initially and keep them there. This will help with depth, balance, and buy you a few extra degrees of being upright.

[Tom Campitelli]

As for abs what would you suggest I can bearly do 6 chins so L variations are out and my gym doesnt have a chair for romans

Planks and their variations can be quite useful. Start with something like 3 planks held for 30 to 45 seconds, with 30 seconds of rest between them. You can play with the time they are held, rest periods, how many you do, etc... Rip also has an article about abs that has some suggestions. Situps tend to bother my back, so they are out for me.

[MattJ.D.]

Jurys in...sorry jefferson thanks for all the feed back everyone