You deadlift 250kg? You're a monster! I have done 152.5kgx5 but that's my highest so far. That's a warm up for you obviously. How much do you weigh? How long has it taken for you to get that strong?
I weigh 17 stone. Thats a journey from 20 stone of lard to 14 stone of lean to 17 stone of a mixture in 6 years.
Thats working deads seriously for 4 years about 2x a week.Im 6ft 5 as well and practice alot with farmers walks ( proper ones ) and heavy rows. My grip gives before my back. And 250 ia with wraps and belt
I used to squat 180KG. 4 sets, 6 reps. My deads used to be roughly the same. Was able to push that up to 190 a few times.
Weighed 16st - was around 20% body fat too. Maybe more. I also played a lot of rugby back then.
I had to give up my dedication to the weights, a new job got in the way, then I had a brutal back injury, and now I'm a dad and still have the same job. It's hard to find time, sometimes. But my back still hasn't recovered and went 'ping' a few weeks back. Eurgh.
Last time I squatted I was down to a struggling 120KG. It's going to kill me to try and try back up to those big weights... If I can find time!
It took me 5 plus years to go from 11st 10 to a max weight of 14st 10, my squat went from 70 kg to working with 150kg to 200 kg...
Towards the end of the five year lifting stint we were on a site removing cast iron baths, me and my brother used to carry one each down the floor landings to the lift area...
I also briefly dabbled with PEDs...I've always been very sporty so enjoyed the lifting...Then I found out my ex had had a fling, then the recession hit, then new partner and two little ones means I lost most of that strength and size... Although i'm concentrating on conditioning now and fitness, working towards competing in my first triathlon with my Mrs next yr...
Bloody hell.
I'd read this if it was 5 times longer. Interesting stuff reading about people's journeys.
Anyway your muscle memory means you could more easily put that mass and strength back on.
worked up to 4 reps of 100kg tonight, no belt and no pussy pad data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7 - was tough but didn't feel too bad. might try 1 or 2 reps at 110/120kg next time and see how i get on.
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I'd wait til you can get 5 reps at 100 first, then creep the weight up by 2.5kg until you get 5 again. That's how I've been doing it. 10 or 20kg is a big jump.
If I managed to do my whole set (4x6) I'd go up 10KG. No point in hanging around on the same weight if you can blast them out!
But i do agree - get more reps in before you move up. The higher those weights go the more they tax every inch of your body. Your back, knees, hamstrings, glutes, quads, calves. Everything's going to get dogged when you're doing heavy squats.
After the squats were finished with me, I'd go on to do a plethora of other exercises on leg day:
Lunges.
Step ups.
Leg curls.
Leg extensions.
Calves - until failure.
And I'd maybe do some light front squats at the end along with going for a power nap (passing out). Although, I'd do 8 reps and 3 sets on everything else.
Btw, when you get there (and you will), when you've got 3 20KG plates on either side, it begins to look intimidating though! data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7
4 plates is even worse data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7 it just looks like insanity.
PS.
I never wore a belt either. I felt it just got in the way. I can understand why some people wear them for deads.. But squats?
Well if you could go up 10kg at a time and do it that's cool, I'm creeping up by 2.5kg as I'm 3 stone lighter though! I agree there's no point just lifting the same weight over and over, but steadily increasing is what I'm doing.
My dead is better than my squat although squat is improving, I can happily do 3 plates on dead but am planning to get to 4 plates dead when I can squat 3. That's the idea anyway..
What I really want to do is get to 80kg x 5 overhead press. That's some way off too.
Lots of lifting to do first.