There are really two ways to squat, there is a powerlifting way to squat (hams, glutes, hips) this is where you build the big weights and posterior chain. This is best done through box squatting and really sticking your ass out and sitting back on the box and is basically a leg curl off the box. Then there is a bodybuilding type of squat that hits the quads where you don’t stay back on your heals as much.
If you are a 185 squatter and dead 265 I would work on getting as strong as you can, forget your quads unless you are going into bodybuilding. Hit the glute-ham machine and if you are lucky enough to have a reverse hyper live on that thing. It’s very rare to see someone who is not quad dominate unless they are an elite level powerlifter or world class sprinter.
Also, if I were you, lose the deload. Don’t worry about it. Don’t max out everday cuz it will smoke your CNS, but if I were you I’d stay balls to the walls.[/quote]
I was thinking of moving on to the next phase called periodization or something where I do 100% on monday, 70% of that weight on wednesday and then somewhere in between for friday. I would do this for the squat and dead lift.
I’m not sure what to do on the others though, they maxed out like 4 months ago. Bench is stuck at 135, row is slowing down but I’m at 135 now, press stuck at 85 for a while but I somehow pulled off 90 monday.
Also, about ignoring the quads… wouldn’t this make my back leg very large and front rather small if I do so? I’d like to remain somewhat proportionate. I actually love the dead lift and was wondering if I could design a program revolving around that lift.
I plain to remain around 180-185 lbs and maintain that weight. So I don’t need to bulk anymore as far as I know, just build around my frame.
What did you mean by forget the quads unless I’m into bodybuilding?