Squats and Deadlifts are low, advice needed. Several questions

[Zaraza]

Hey guys,

I started doing squats, front squats, and deadlifts.

my deadlifts are at 145 pounds.
Front squats i did 95 pounds
Squats i did 155 Pounds,

what can i do to improve the weight? any stretches?

Also how do you guys hold the bar on front squats?


I know that ill have to do them mroe and then my body will get used to it and the weight will increase. I felt like a puss at first, but then i told myself that "you have to start somewhere".


thanks.

 

[Quagmire911]

For deadlifts:

http://www.sosuave.net/forum/showthread.php?t=147274

For flexibility:http://www.sosuave.net/forum/showthread.php?t=141664

For squats you should do low-bar:

http://www.crossfit.com/cf-info/excercise.html#Power

Click on "Power lifts".

For front squats use an olympic grip and keep the reps low. Don't go over 6-8.

At your numbers, go on Rippetoe:

http://forum.bodybuilding.com/showthread.php?t=712752

And make a journal.

 

[Zaraza]

Thanks Quag!

I will finally grow bigger again. My legs are sore because they are not used to squats or deads. My lower back is sore too. I might start a journal when school starts. This way i will be able to update it on regular basis.

Thanks again man

 

[Zaraza]

im gonna watch all of those mark riptoes videos before i continue, tomorrow i have time.

 

[Zaraza]

title of book? was it the pdf that you can find thruogh those links?

 

[Warboss Alex]

Everyone starts somewhere bro, you said it yourself. Getting big numbers takes time and consistency (and food).

I think what helped me the most was training the hell out of the posterior chain and hips (sometimes 2x a week). So weighted ab work, good mornings, hypers, reverse hypers, glute ham raises if you have access to them. I'd also do the adductor/abductor machines if you have them.

I didn't do Rippetoe's when I started but I did put ~400lbs each on my deadlift and squat in my first year and I'm convinced it was because I hammered my core so much.

Start a journal too.

 

[Furyguy]

Make sure you're going full ROM on everything you do.

For Front Squats I like the cross-arm grip a lot more than clean grip.

 

[Zaraza]

what is ROM?

 

[jahidi]

Range of motion.