Lowerback recovery... squat/deadlift issues...

[dBiglift13]

I train pretty hard, and I recently got my squat to 345x3 and deadlift to ~435x3...

I realized that when I go heavy on squats one week, that same week I cannot DL heavy and visa versa.

For the longest time I was going supremo heavy on deadlifts and squats were lagging. Then finals and test hit me and I spread my routines out even missing squats one week altogether and missing deadlifts another week. Came back and hit PR for squats, then DL sucked... This has happened before!

I am not sure but is it a weak lower back or a lack of recovery? I do not do any other assistance exercises for lower back. Strictly deadlifts, and squats, and I may do romanian one week if my DLs cant go heavy.

What are your opinions. Will rep all good replies! I need advice from experienced lifters!

[Torrtrefireto]

I would suggest you figure out a way to train them both hard.

Tons of other people can do it.
Why don't you just train them both on the same day?
In competition you pull after you squat anyways

[bigrig5656]

Do you foam roll? That has helped me a ton with lower back soreness from DLing and squatting. I've also noticed that my abs are a lot weaker than my lower back and strengthening then has helped ease my back pain a bit.

[dbluegoat]

I would suggest you figure out a way to train them both hard.

Tons of other people can do it.
Why don't you just train them both on the same day?
In competition you pull after you squat anyways

this

if you can't do both then there is a problem maybe more mentally than anything, you CAN do both, work at it, believe it, for awhile one or both might suck, your body will adapt though

[eXpiRaTioN_DaTe]

my lower back does take a really long time to recover 100%, i can feel a definite difference in my strength out of the hole after 2-3 days rest vs say a week. all my big squat PRs were done after taking 7-9 days off of squatting and coming back with my lower back fully recovered.

having said that, i dont think people give the human body's recovery and adaptation abilities the credit they deserve. unless youre a really advanced lifter, i dont see why you shouldnt be able to pull and squat heavy every week. it make take a little time to get used to and might be painful, but after a few weeks youll be walking around with a concrete pillar of a lower back.

[dBiglift13]

I definitely have the mental ability. I did rippetoes for 3 months and i pushed myself to the max! I still do push myself to the max! Its just that if my squat is heavy one week, my deadlift is significantly weaker than it should be with me really giving it my all.

The foam roller sounds great actually, can you link me?

And you guys really suggest I squat and DL in the same day every week?

[dbluegoat]

I definitely have the mental ability. I did rippetoes for 3 months and i pushed myself to the max! I still do push myself to the max! Its just that if my squat is heavy one week, my deadlift is significantly weaker than it should be with me really giving it my all.

The foam roller sounds great actually, can you link me?

And you guys really suggest I squat and DL in the same day every week?

then you need to keep pushing, your lifts will catch back up....

I pull 3 times a week, and a few months ago I started squatting daily, for several weeks my deadlifts went down but after awhile they came back up. It will take time to adapt but it will

if you don't think things like this are possible read this thread
http://forum.bodybuilding.com/showth...hp?t=122395951

[sirwazzles]

What's your squat form like? If you aren't doing good squats, ie. good morning form, then you might be working the back too much on squat day because of a different reason like bad form or weak legs that the back is having to compensate for.

[muscle_g]

Try doing this

one week do heavy SQ/light DL, then the next week do light SQ/heavy DL.

[dBiglift13]

What's your squat form like? If you aren't doing good squats, ie. good morning form, then you might be working the back too much on squat day because of a different reason like bad form or weak legs that the back is having to compensate for.

squat form is good, i regained my old form that i lost. I sit back on the heels, and at the bottom of the movement(when i break parallel) my knees go just to my toes. And as I lower, my back planks down (like a good morning on the lower part of the lift just like the from of SS. And I utilize hipdrive.

[Torrtrefireto]

http://forum.bodybuilding.com/showth...hp?t=122395951

Here you go.

Read this thread and realize that your body is capable of things that are lightyears beyond what you think it can handle

[dBiglift13]

http://forum.bodybuilding.com/showth...hp?t=122395951

Here you go.

Read this thread and realize that your body is capable of things that are lightyears beyond what you think it can handle

Yea i was just watching that. Thats great! I guess it also has to do with the schedule I have at school now and the diet/nutrition we have here. This summer I am training super heavy! Strongman style... atlas stones, concrete buckets, farmer walks, hill sprints and more stuff... Really looking forward to it.

You have all been a big help, better than some other forums within bb.com ahaah

Also think i gotta get new shoes... I wear chucks right now, might step up my lifting shoe game.

[sirwazzles]

squat form is good, i regained my old form that i lost. I sit back on the heels, and at the bottom of the movement(when i break parallel) my knees go just to my toes. And as I lower, my back planks down (like a good morning on the lower part of the lift just like the from of SS. And I utilize hipdrive.

Alright then. If nothing else works, then try a new squat form. From your description, I imagine you use a wide stance. Which yes, does put more emphasis on the posterior chain. If after trying everything else and nothing works, fiddle with squat form until you find what works best, feels most natural. That could potentially help some.

[dBiglift13]

Alright then. If nothing else works, then try a new squat form. From your description, I imagine you use a wide stance. Which yes, does put more emphasis on the posterior chain. If after trying everything else and nothing works, fiddle with squat form until you find what works best, feels most natural. That could potentially help some.

How wide is too wide in my case? I keep my heels 20 inches apart ( measured from the insides) this is just slightly wider than shoulder width.

[sirwazzles]

How wide is too wide in my case? I keep my heels 20 inches apart ( measured from the insides) this is just slightly wider than shoulder width.

That's not too wide. In fact, that's closer in than I squat. Not everyone is made the same. I'd say fiddle with your form until it feels like you've found the right spot. Don't feel like you have to squat the same as a video or as some routine tells you too. Take it with a grain of salt. Why don't you post a video of your squat and deadlift form? We're all trying to give advice when for all we know it might be a form thing. Or maybe not. But this is the internet, the more info you give us the better advice we can give.

[Paladin13]

Anyone try that routine from the other thread from an interview with Broz?? Wondering how the results were. In that Q and A someone asks if a template for powerlifting which was 6 days a week looked good and the Answer was that it was solid so I was wondering if anyone tried that one in particular or what you did do if you did it at all.