Squats and deadlifts five pounds a week?

kikichewie

I am doing a routine similar to StrongLifts (ABABAB) that has squats on A days and deadlifts on B days. The goal is to add five pounds every workout, and I'm curious if most people can really do that starting out? I did 65 on deadlift today and I about the same on my last squats. It's 3 sets of 10 though. I know it's not a lot of weight, but it's freaking hard. I think my form is decent, but probably not perfect. Thoughts? For comparison, I'm benching 50, rowing 70, lay pulldowns 60/70 and shoulder pressing 30 (bar). I'm also quad dominant and doing some glute reactivation work prior to my workouts (bridges, clamshells, hip dips). Any advice or encouragement?

DopeItUp

Depends on the person, gender, genetics, caloric intake, fortitude etc.. I added 5lbs every workout for quite a while but stalled out eventually (mid 200 range on squats) and switched to Madcow so it was only 5lbs/week. And eventually 5/3/1 (5/10lbs every month).

You'll probably stall out faster doing sets of 10. Not quite as good for building strenghth so it will be harder and harder to put more weight on the bar.

jemhh

Totally depends on the person. I do better adding 2.5# a week for squats. I've squatted twice a week adding 5# each time and twice a week adding 2.5# each time. Now I have one heavy session a week, adding 2.5#, a medium session doing less with medium reps, and two days that are light with higher reps.

I can add 5# a week for deadlifts.

kikichewie

@jemhh, how do you add 2.5 pounds? Do you just put the weight on one side and it doesn't throw off the balance since it is such a small amount? Thanks so much for your example.

fireguychris

jemhh wrote: »

Totally depends on the person. I do better adding 2.5# a week for squats. I've squatted twice a week adding 5# each time and twice a week adding 2.5# each time. Now I have one heavy session a week, adding 2.5#, a medium session doing less with medium reps, and two days that are light with higher reps.

I can add 5# a week for deadlifts.

how do you do 2.5#? never seen a 1.75# weight plate before....
you do know that a 2.5# plate on each side equals a 5lb increase right?

nossmf

Form and technique, not weight increase. Never sacrifice form just to up the weight a little, it will catch up to you with increased chances of injury or muscular imbalance.

Adding weight slowly is still adding weight. Adding just five pounds per month is still a 60 pound increase over the course of a year, which is a HUGE increase.

cajuntank

fireguychris wrote: »

jemhh wrote: »

Totally depends on the person. I do better adding 2.5# a week for squats. I've squatted twice a week adding 5# each time and twice a week adding 2.5# each time. Now I have one heavy session a week, adding 2.5#, a medium session doing less with medium reps, and two days that are light with higher reps.

I can add 5# a week for deadlifts.

how do you do 2.5#? never seen a 1.75# weight plate before....
you do know that a 2.5# plate on each side equals a 5lb increase right?

Micro-plates. They come in .25, .5, .75, and 1lb plates.

DopeItUp

fireguychris wrote: »

jemhh wrote: »

Totally depends on the person. I do better adding 2.5# a week for squats. I've squatted twice a week adding 5# each time and twice a week adding 2.5# each time. Now I have one heavy session a week, adding 2.5#, a medium session doing less with medium reps, and two days that are light with higher reps.

I can add 5# a week for deadlifts.

how do you do 2.5#? never seen a 1.75# weight plate before....
you do know that a 2.5# plate on each side equals a 5lb increase right?

There are 1.25lb plates, I own them. There are even smaller plates than that in fact (as someone already mentioned). They are mega $$ though: http://www.roguefitness.com/weightlifting-bars-plates/bumpers/fractional-plates (all the way down to .25lb plates)

Cheapest place I've found for 1.25lb plates:

http://www.roguefitness.com/rogue-olympic-plates ($7.50 a pair).

Oddly enough I've never used them. Not even once.

jemhh

cajuntank wrote: »

fireguychris wrote: »

jemhh wrote: »

Totally depends on the person. I do better adding 2.5# a week for squats. I've squatted twice a week adding 5# each time and twice a week adding 2.5# each time. Now I have one heavy session a week, adding 2.5#, a medium session doing less with medium reps, and two days that are light with higher reps.

I can add 5# a week for deadlifts.

how do you do 2.5#? never seen a 1.75# weight plate before....
you do know that a 2.5# plate on each side equals a 5lb increase right?

Micro-plates. They come in .25, .5, .75, and 1lb plates.

@fireguychris‌, lol. Yes, I have 1.25# plates. 1.25+1.25=2.5.

JoRocka

usually the 2.5 cookies are enough- takes a while- but with a good program- even jumping up by those little bits helps my n=1 #pushed175forresptodayfinally

DawnEmbers

They do come in handy for lifts like overhead press if you are struggling to follow 5 lb increases. I know some in the Stronglifts women group uses them mostly for OHP and bench press. I've been meaning to get a set but haven't had the chance yet.

kikichewie

Thanks! Sounds like I'll have to find a set!