T Nation

Why Deadlift When You Can Squat

Hey all

Focus hasn’t been on powerlifting / serious training recently but getting back into it more cause who doesn’t like squats?

PRs

Lifetime:

Squat: 280kg (617lbs) raw with wraps

Bench: 170kg (375lbs)
Deadlift: 250-260kg
High Bar Squat: 205kg
Front Squat: ~160kg
OHP: 100kg x 5 (push press)

@90kg (competition weight)

Current:

Squat: ~210kg belt only

Bench: 125ish
Deadlift: idk
High Bar: 140kg x 10

Bodyweight around 85-90kg and have been training to maintain physique and base strength in the last year.

Here’s some recent training; I started with high bar only then transitioned into competition style squat with belt only.

———————

14th

Squat: 3x70, 3x120, 5 x 130kg, 2 x 2 x 140kg, 5 x 120kg

Bench: 10x70kg, 2 x 5 x 80kg

15th

Squat: 3x70, 3x120, 3 x 130kg, 2 x 3 x 140kg, 5 x 130kg

Bench: 5 x 3 x 80kg

Squat: 3x70kg, 3x120kg, 3 x 140kg, 5 x 130kg

Bench: 3 x 5 x 80kg

16th

Squat: 3x70, 3x120, 3 x 130kg, 3 x 140kg, 8 x 120kg

Bench: 8x60, 5 x 80kg, 5 x 90kg, 4 x 90kg, 8x60

Squat: 3x70, 3x120, 3 x 140kg, 6 x 120kg

17th

Squat: 3x70, 3x120, 2 x 140, 5 x 130, 6 x 120

Squat: 3x120, 3 x 140kg, 6 x 130kg

18th

Squat: 3x70kg, 3x120kg, 3 x 140kg, 5 x 130kg

Squat: 3x120kg, 3 x 140kg, 1 x 145kg, 1 x 150kg

Bench: 5 x 80kg, 5 x 90kg, 3 x 100kg, 5 x 90kg

19th

Squat: 3x120, 3 x 140kg, 2 x 145kg, 5 x 130kg, 3 x 140kg

Bench: 3 x 70kg, 3 x 90kg, 2 x 3 x 100kg, 2 x 3 x 90kg

Squat: 3x70, 3x120, 4 x 140kg, 2 x 150kg, 3 x 140kg

Bench: 3 x 80kg, 5 x 90kg, 4 x 100kg, 4 x 90kg, 5 x 80kg

Squat: 3x70, 3x120, 3 x 140kg, 5 x 130kg

20th

Squat: to 5 x 140kg and 3 x 145kg (?)

Bench: to 5 x 100kg (?)

21st

Squat: to 3 x 140kg, 2 x 145kg

Bench: to 5 x 90kg, 3 x 100kg, 5 x 90kg

22nd

Squat: 3x70, 3x120, 3 x 140kg, 2 x 145kg

Bench: 5x70, 3 x 100kg, 2 x 5 x 90kg

23rd

Squat: 3x70, 3x120, 3 x 140kg, 1 x 150kg, 2 x 145kg, 3 x 140kg

Bench: 6x70, 5 x 100kg, 2 x 5 x 90kg

Squat: 3x120, 2 x 140kg, 2 x 145kg, 2 x 150kg, 1 x 155kg, 2 x 145kg

Bench: 6x70, 3 x 100kg, 2 x 5 x 90kg

24th

Squat: 3x70, 5x120, 3 x 140kg, 2 x 145kg, 2 x 150kg

Bench: 5 x 90kg, 4 x 100kg, 5 x 90kg

Squat: 3x70, 3x120, 2 x 140kg, 2 x 150kg, 1 x 155kg, 2 x 145kg

Bench: 3x70, 4 x 100kg, 2 x 3 x 100kg

25th

Squat: to 3 x 140kg, 1 x 150kg, 1 x 160kg

LB: 2 x 3 x 150kg

Then HB: 5 x 130kg

Bench: to 2 x 5 x 100kg

CG: 10, 8, x 60kg

Squat: 3x120, 6 x 140kg, 2 x 2 x 150kg

  • Extras

26th

Squat: to 3 x 140kg, 3 x 150kg, 1 x 160kg, 2 x 150kg, 3 x 140kg

Bench: 5x70, 5 x 100kg, 3 x 105kg, 3 x 100kg

Deadlift: 3 x 100kg, 3 x 130kg, 5 x 140kg, 3 x 150kg

Squat: 3x120, 7 x 140kg, 2 x 1 x 150kg, 5 x 130kg

27th

Off

28th

Squat: 3x70, 3x120, 3 x 140kg, 3 x 150kg, 5 x 140kg

Bench: to 5 x 100kg, 3 x 105kg, 4 x 100kg

Bench: to 5 x 3 x 100kg

Squat: to 2 x 140kg, 1 x 150kg, 1 x 155kg, 4 x 140kg

29th

Squat (low bar!!): 3x70, 3x120; 3 x 140kg, 4 x 3 x 150kg

Squat: 3x120, 5 x 140kg, 3 x 150kg, 2 x 155kg

Bench: to 5 x 100kg, 3 x 105kg

30th

Squat (LB): to 2 x 3 x 150kg, 2 x 3 x 160kg

Bench: to 4, 3, 3, x 105kg

Squat”: to 3 x 150kg, 5 x 160kg, 3 x 170kg

31st

Squat (lb): to 3 x 160kg, 3 x 170kg, 3 x 160kg

1st

Squat (lb): 3x120, 2 x 3 x 160kg, 3 x 170kg

Bench: to 5, 5, 4, x 100kg

Squat (high bar): 5x100, 10 x 140kg

Extras

2nd

Squat (loB): 3x120, 3 x 160kg, 1 x 180kg, 2 x 170kg, 2 x 3 x 160kg

Bench: to 5 x 100kg, 5 x 105kg, 3 x 110kg

Deadlift: to 3 x 120kg, 2 x 3 x 150kg, 3 x 170kg, 3 x 150kg

3rd

Squat: to 3 x 160kg, hb to 8 x 130kg

4th

Squat: 3x70, 2x120, 4 x 160kg, 3 x 170kg, 7 x 150kg

5th ?

6th

Squat: to 5 x 160kg, 3 x 170kg

Bench: to 2 x 6 x 90kg

7th

HB Squat: to 3 x 5 x 140kg

Squat: to 2 x 180kg, 1 x 190kg

Bench: to 7 x 100kg, 2 x 110kg

ENTER the 3 WEEK BLITZ :::))))))) !!!

9th

Squat: to 5 x 160kg, 3 x 180kg

HB: 2 x 5 x 140kg

Bench: 6 x 6 x 90kg

10th

Squat: to 4 x 160kg, 2 x 3 x 180kg, 2 x 185kg

Bench: to 5 x 5 x 95kg

11th

Bench: to 5 x 4 x 100kg

Squat: to 5 x 180kg, 2 x 2 x 190kg, 3 x 180kg

12th

Bench: to 5 x 100kg, 8 x 3 x 102.5kg

Squat: 5x120, 5 x 170kg, 3 x 180kg, 5 x 170kg, 5 x 160kg
Plus some HB

——————-

That’s up to yesterday, with extra accessories left out.

Solid lifts for your PRs. I would say to deadlift more, since your PR is 50 lbs lighter on deadlifts compared to your wrapped squat.

Cheers bud, still a national record for under 19 I believe definitely my best lift.
And yeah of course to compete I’d need to but even though I’m 6’1-2” I’m built more for squatting (short legs long back), and other priorities at the moment, working a lot on music projects etc. (producer/engineer) so sticking to what I like mostly for now :slight_smile:

Would like to get back to 250kg or so squat then if I wanted to compete I could always work from there :+1:t2: Goal is somewhere between physique model and Dmitry Klokov minus the competitive weightlifting and lighter lool :sunglasses: to be a serious athlete I’d need to gain 30+lbs at my height and that doesn’t fit with my goals/lifestyle for now.

Also, currently doing high frequency squats and kinda Smolov jr bench to get back into it a bit as I’ve finally had a break from other stuff so wanted to get the groove back; in a couple of weeks I’ll be moving to a type of 3-4 day a week thing probably with something like a 6/6/4/4/2/2 ramp style, and I’ll do more bodybuilding accessories too for fun.

13th

Bench: to 6 x 6 x 92.5kg

HB Squat: to 2 x 5 x 140kg, 5 x 120kg (paused)

DB Incline + machine rows

So as I said doing the sets / reps for Smolov jr bench rn, although trying to complete with short rests and doing most days instead of 4 days per week. Squats high frequency too, just cause I have a break at the moment and I’m not so busy so can take the opportunity to get my technique and base strength back.

However when I’ve completed the modified Smolov jr bench I’m planning (to fit in with busier schedule):

DAY 1.)

OHP:

Seated OHP from Pins: 6/6/4/4/2/2

Push Press: 6/6/4/4/2/2

SQ:

LB Squat: 6/6/4/4/2/2

Front Squat: 6/6/4/4/2/2

DAY 2.)

DL:

Deadlift: 6/6/4/4/2/2

Deficit SGDL: 6/6/4/4/2/2

BE:

Bench: 6/6/4/4/2/2

1/4 Bench from pins: 6/6/4/4/2/2

DAY 3.)

SQ:

LB Squat: 6/6/4/4/2/2

Front Squat: 6/6/4/4/2/2

OHP:

Seated OHP from Pins: 6/6/4/4/2/2

Push Press: 6/6/4/4/2/2

DAY 4.)

BE:

Bench: 6/6/4/4/2/2

1/4 Bench from pins: 6/6/4/4/2/2

DL:

Deadlift: 6/6/4/4/2/2

Deficit SGDL: 6/6/4/4/2/2

14th

Bench: to 5 x 5 x 100kg (rest times under 1min)

HB Squat: 5 x 120kg, 5 x 130kg, 5 x 140kg (paused)

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I love to see a powerlifter here and even a champion! You are definitely a tall guy. How old are you now?

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Thanks :pray: Yeah I’m 21 now. Not looking to compete anytime soon as I say because I have other priorities and goals, plus not interested in using aas etc for a hobby (always competed untested due to recreational stuff :dash: lol, not that I’d lift IPF anyway they’re dicks)…

Still always fun to do some lifting though and as my gym is right by a studio where I often work I can just call on the way so may as well make the effort…

Did a quick additional squat session after the above:

Squat: 3x120, 3x160, 9 x 170kg (very light wrap)

Plus quick deadlifts up to 150kg for speed sets of 3

I love wraps :joy:

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15th

Quick bench sesh

Bench: 4 x 4 x 105kg (rests under 1 min.)

Oh forgot to add:

DB Press (increasing incline, one set to failure at each up to shoulder press)

Pull downs

Forgot to log yesterday’s quick session, was 10 x 3 x 110kg. Might’ve done some squats after too but not much, honestly don’t remember it was a long night after…

17th

Bench: to 4 x 6 x 100kg

Plus OHP, Lateral raise, and straight bar curl - one set each rest-paused to failure

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Last week of the “Smolov” ish bench, and as I’ve done in the past I’ll focus on ramping the sets instead of straight sets to work on max.

Going to try to lean out further from now on because college is back soon :)) so goal is to get as strong as possible while achieving/ maintaining some level of leanness and “clothes-fitting ability” ahahah…

Squats later

18th

So did bench first…

Bench: to 2 x 5 x 105kg, 5 x 110kg, 2 x 115kg (pauses), 3 x 100kg (long pause)

Rear Delt Raises: 2 x 10 x 24kg DBs
Lateral raises: 2 x 10

Who doesn’t like squats? Extra tall guys!

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Ahahah but man it’s all about limb proportions and overall strength more than height. I’ll admit I have like a 31.5” inseam at about 6’ 1.5” though so I probably can’t talk :man_shrugging:

Big Z etc can squat well regardless so I’d imagine it’s possible for very tall guys to still enjoy squats at least a bit … loool

I need to check him out then to get some inspiration. And if i do, i need to do it where people can’t see me. Tall slim guys look awkward doing certain things like squats.

Interestingly a lot of taller lifters seem to find a more upright close stance squat stronger, from my observation at least. Maybe something to try? Virtually all pro strongmen are tall as fuck and even giants like Hafthor squat pretty serious weight so maybe that’s the direction for you to look for inspiration :love_you_gesture:t2:

In other news, I’m finally taking a rest day (planning to start slightly different routine soon).

Yo guys, got sick been put on antibiotics… got back in gym yesterday though, did:

23rd

Bench: to 5 x 100kg, 4 x 105kg, 3 x 110kg, 2 x 112.5kg, 1 x 115kg (long pause)

Deficit SGDL: 5 x 100kg, 4 x 120kg, 3 x 130kg, 2 x 3 x 100kg

Kept fairly light; need to work on grip for the SGDL, was tough with a fat-ish gym bar over 120kg.