Wooooh,
Thanks heaps for all the replies, I will try to cover replies to all the suggestions.
Ok I think yes, I still need heaps of work on my squat, max is at 125 x 1 thus far, when i get tired or heavy I soppose I am doing a bit of a squat morning..
I am not sure if it is juts my gluts and lower back that is weak, I think my quads are also piss weak., mayb be I just need allround more work / strength.
Asmentioned i have started doing front squats before every back squats session, and I am slowly getting more reps at the heavier weights. = progress
I guess looking back over what I have been doing I should probably ditch the heavy 80+% stuff and focus on more volume below that figure. and ramp back up again after 2-3 months.?????
I want to do good mornings and sldl, but everytime i have tried, even with an empty bar I strained my lower back, and it spasamed for ages, last time I didnt lift for nearly 2 weeks, really hate not going to gym. I can however do hyperextensions ok, I might consider also adding some pully rows, but sessions already take 1.5hours
As for my program, you can check my journal, but basically on deads day I do:
Military press,
then a 40kg set of power cleans as a warmup,( more sets if i feel like a clean day, which means less intense dead session.)
Deads, sets (currently) of 80 x 10, 100 x 8, 120 x 6, 140 x 3, 150 x 1, 140 x 2-3..
I have (last session) added to the end, deficit deads, 80kg x 10, 2 sets ~12cm high, my quads, and ass really felt these, its kinda like an ass to ankles pause squat.
also try to do some wg pull ups, and weighted dips
on my opposite day,I do bench, front squats, and back squats,
back work is, bb rows, wg pullups, upright rows.
I will look at increaseing my reps
I will remove my shoes when I dead, or I will find a pair of vollies etc
I will also start focusing more on lower weigh explosive stuff..
Is it realistic for me to expect a faster rate of gain with deads, I am really enjoying them but frustrated all the same,
looking back I PBed at
6.3.09- 90 x 8
29.3.09- 100 x 6
time away. ~ 2months
26.08.09- 100 x 5
18.09.09 - 120 x 3
17.11.09- 130 x 1
10.12.09- 140 x 1 ,120 x 5
11.02.10- 100 x 10
19.03.10- first time to pull 140 this year was failing every attempt
23.04.10 first 150 fail
30.04.10 - 145 x 1
16.05.10- 140 x 3, 150 x fail
22.05.10- 150 x 1
28.05.10- 155 x 1
have tried 160 a few times since, no luck yet.
178, will be 2.5 BW keen to get there...
Will give myself a few months and see if it helps.