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Thread: Advanced novice, deadlift vs squat

  1. #1
    Join Date
    Oct 2023
    Posts
    100

    Default Advanced novice, deadlift vs squat

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    Iíve just recently reset squat and deadlift. Last session reset bench.

    Age: 45
    Wt: 99kg
    Ht: 6í2Ē
    DL: 160 PR
    SQ: 150 PR feels horrible every time
    B: 95 (105 PR) reset last session
    PC: 70 (started this late in my NLP)
    P: 69 PR started moving up again

    Iím getting my recovery back in line now going on 3 weeks. Had some illnesses and aches and pains, but never missed a workout.

    My question is: Do I need to push my Deadlift up? I canít help but feel my squat is struggling bc of my DL being low. How can I do that without screwing up this precarious balance of stress/adaption vs fatigue?

    Iím currently MWF with these 3 workouts.
    S (1 top, 2 back offs)
    B
    PC

    LSq
    P (15-18 total reps)
    DL (1 top, 1 back off)

    Sq
    B
    Chins (5 sets)

    Also this may be a dumb question but how do I know if Iím just fatigued or actually researching the end of my NLP?

  2. #2
    Join Date
    Apr 2023
    Posts
    483

    Default

    10 kg isn't *abysmally* close. It should probably be further apart but the numbers alone don't raise any questions.

    Why are you doing two sets of deadlifts?

  3. #3
    Join Date
    Oct 2023
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    100

    Default

    After some searching on the forum, I think Iíll add rack pulls to keep the weight going up until my NLP runs out. Iím also going to reset the weight on my squat and use box squats to see if I can get rid of the patellar tendinitis and this deep lower back/hip flexor ache. Iíve got aches in my clavicles as well from bench. Iím guessing Iím feeling some sort of tendinitis in my pecs since that seems to be what Iím dealing with constantly. Iím basically Mr Tendinitis at this point.

  4. #4
    Join Date
    Dec 2016
    Location
    Albany, Western Australia
    Posts
    114

    Default

    I think The Man would tell you that you need to answer the first three questions, if you're asking if you're an intermediate you're not actually an intermediate and you need to add 20lbs bodyweight minimum at your height. So 110kg.

    But I could be wrong and he may say differently.

  5. #5
    Join Date
    Oct 2023
    Posts
    100

    Default

    Looks like my press is stalling out at 69 kg now at todayís session, got 8x2. But I did get DL 160 1x5.

  6. #6
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    53,860

    Default

    Quote Originally Posted by Martin Shenfield View Post
    I think The Man would tell you that you need to answer the first three questions, if you're asking if you're an intermediate you're not actually an intermediate and you need to add 20lbs bodyweight minimum at your height. So 110kg.

    But I could be wrong and he may say differently.
    No, you're right. Nico, how tall are you and what do you weigh? Are you proud of your abz?

  7. #7
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    Apr 2023
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    Default

    You do not need to add rack pulls at a 160kg deadlift

  8. #8
    Join Date
    Jan 2023
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    Default

    It seems you have already upset the balance by pushing your squat up faster than your deadlift for so long. I would reset the squat (again) and move it to HLM programming.

    Mon 1x5 @ 100% + 3x5 @ 90%
    Wed 2x5 @ 80%
    Fri 3x5 @ 90%

    Eliminate the deadlift backoff set and move your deadlift to Friday. Do a 10lb jump at the end of the first light squat week.

  9. #9
    Join Date
    Oct 2023
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    100

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    Quote Originally Posted by Mark Rippetoe View Post
    No, you're right. Nico, how tall are you and what do you weigh? Are you proud of your abz?
    Iím 6í2Ē and weigh 218 lbs 18% body fat. Iíve got a pretty nice one-pack right now. Iím eating like a beast. Today I started adding maltodextrin and whey protein hydrolysate to get an additional 100g protein per day. I think I need to be closer to 5000 calories to gain anything.

    Added a back off at the weight of my last warmup bc I donít think Iím getting enough volume. Was stuck bad at 160, but now I got 5 reps so Iíll see if it keeps moving next week.

    Quote Originally Posted by Martin Shenfield View Post
    I think The Man would tell you that you need to answer the first three questions, if you're asking if you're an intermediate you're not actually an intermediate and you need to add 20lbs bodyweight minimum at your height. So 110kg.

    But I could be wrong and he may say differently.
    Iím going to up my calories and protein and see if that doesnít help. Iím eating probably 4000 calories and 150-180g protein per day. I routinely eat an entire pizza myself and buy nasty double burgers and fries every other day or so. I eat a lot. Had to quit GOMAD tho after 3 months due to severe reflux.

  10. #10
    Join Date
    Dec 2016
    Location
    Albany, Western Australia
    Posts
    114

    Default

    starting strength coach development program
    I knew it.

    Now if only I could apply these things to myself properly I'd be right. But I guess it's as my Dad taught me; do as I say, not as I do.

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