Advice on Squat + Deadlift for novice

maesrichard1

Hello,

What should a person at 5ft 10inch @ 75kg be able to squat/deadlift?

Thanks

CWF

maesrichard1 wrote: »

Hello,

What should a person at 5ft 10inch @ 75kg be able to squat/deadlift?

Thanks

Bench x1.25 Body Weight, Squat x1.5 and x2 Deadlift is a general indication that an athlete has a decent level of strength.

Blacktie.

CWF wrote: »

Bench x1.25 Body Weight, Squat x1.5 and Deadlift is a general indication that an athlete has a decent level of strength.

This is for a trained person and 1RM. Do not attempt this if it's your first time doing the movements!

Alf Veedersane

maesrichard1 wrote: »

Hello,

What should a person at 5ft 10inch @ 75kg be able to squat/deadlift?

Thanks

How long have you been training?

How often do you squat and deadlift?

Alf Veedersane

maesrichard1 wrote: »

Hello,

What should a person at 5ft 10inch @ 75kg be able to squat/deadlift?

Thanks

How long have you been training?

How often do you squat and deadlift?

maesrichard1

Alf Veedersane wrote: »

How long have you been training?

How often do you squat and deadlift?

I never squat or deadlift due to back issues but ive been advised by a top doctor in santry who gave me a programme and ill be starting today along with alot of core work. Im a competitive cyclist who attends the gym for 4/5 from october to march while the racing season is over. In the past ive deen using light free weights. Dead lifting/squats is going to be a learning curve. I will focus on technique/form for the first few weeks.

Alf Veedersane

maesrichard1 wrote: »

I never squat or deadlift due to back issues but ive been advised by a top doctor in santry who gave me a programme and ill be starting today along with alot of core work. Im a competitive cyclist who attends the gym for 4/5 from october to march while the racing season is over. In the past ive deen using light free weights. Dead lifting/squats is going to be a learning curve. I will focus on technique/form for the first few weeks.

Then don't worry about what you should be able to because there isn't really an answer you can give based on height and weight.

Just start light and get your form right. If you take the template of something like Stronglifts or Starting Strength for a progression in both, you'll be fine but don't worry about how light the bar is to start with. Just focus on getting the technique right. The weight on the bar will follow.

deadlybuzzman

maesrichard1 wrote: »

I never squat or deadlift due to back issues but ive been advised by a top doctor in santry who gave me a programme and ill be starting today along with alot of core work. Im a competitive cyclist who attends the gym for 4/5 from october to march while the racing season is over. In the past ive deen using light free weights. Dead lifting/squats is going to be a learning curve. I will focus on technique/form for the first few weeks.

Cycling from what I remember can shorten the psoas which can lead to posture issues due to anterior pelvic tilt which is relevant when deadlifting.
I'm no expert but Google that sh1t!

RidleyRider

deadlybuzzman wrote: »

Cycling from what I remember can shorten the psoas which can lead to posture issues due to anterior pelvic tilt which is relevant when deadlifting.
I'm no expert but Google that sh1t!

Correct. I had a seriously pelvic tilt which I'm sure caused my crappy deadlifting before back in the day when I was cycling competitively.

Every cyclist needs to be thought mobility work and IMO some form of strength work.

abstrakt82

for a beginner there's no right answer, just go in and get your form correct, stay consistent and add weight every session that you can

tippgod

I'm the same as u. 5'10 and 75kg and starting doing the big 3 lifts. A friend is a very good personal trainer and has told me that as I'm a novice that I'm only to lift a weight that I do 5x5 with perfect form. I found before I got the trainng and advice that's its easy /struggle to lift heavy weights with bad form. As I'm a cyclist too I think form is the most important as I wish to go back cycling. I figured out my 1RM at the start and aim to be between 10-20% stronger if I can at the end

JonDoe

I'm finding 5x5 Stronglifts very good, just start with an empty bar, yeah sure do a few skips in weight but not too many. I just did the program every day as I'm a novice and when I got to 40kg on squats my form was good, mobility was good and stuck with the program rigidly from there (3 days per week). I'm a cyclist too, 67kg in squats killed me there a few weeks back, deloaded to 60, easy, form was much better and just did 75kg.

JonDoe

Forgot, if your coming from cycling then chances are your adductors (groin) will be weak and lagging behind the rest of your legs, you'll need these up to speed when throwing your knees out and in, squatting. Here's a good general prehab routine that I found and needed. Good for hips all round and will sort out any tightness.
https://www.youtube.com/watch?v=8vGqXstaAvM