My opinion has changed somewhat on the lower back and volume in general.
Over the last year or so i've slowly increased the volume of deadlifting, squatting and lower back work I do. I think a lot of powerlifters have very poor conditioning because we live under this false belief that conditioning doesn't matter for strength. I also think (well, know) a lot of powerlifters regularly lift with bad technique. Ugly lifts take longer to recover from. Especially of you injure something
.Increased Lower Back Training
As I stated in a previous post, the lower back (core) get a lot more work than most individuals realize.
The squat places a lot of work on the lower back. That means if you have a squat day and a deadlift day, you end up with two fairly heavy back days.
If you perform heavy shoulder presses, standing curls, unsupported bent over rows, sit ups, etc, you back is getting worked on those days as well.
That means most individuals are getting more lower back volume than they realize.
I am not exactly sure what you mean.
Good point. The further the weight is from your Center of Gravity, the heavier it is.
Good Mornings and Back Raises
Center of Gravity is one benefits of working the lower back with Good Mornings and Back Raises.
The load/bar is much further out in front of you Good Mornings/Back Raises compared to deadlifts.
The load/weight of the bar is magnified beyond it true weight the further it is from the Center of Gravity.
That means you are able to use lighter "bar weight" with a Good Morning/Back Raise provides similar resistance to a heavy deadlift.
I've made it a focus to build technique on the powerlifts then get the real intensity through volume via assistance exercises
."You can train hard or long but not both." Vince Gironda
High intensity is on one side of a see saw, volume is on the other side of the see saw. When one goes up the other goes down.
For example, Saturday I got 3 doubles on conventional DL with 430lbs (that's 85%) then 3 hard sets of 5 sumo dl's, finishing with 5 @ 400lbs (I weigh 180). All without a belt and all with good form, neutral spine. No horrible reps. Then 3 sets of 8 per side suit case deadlifts with 135lbs. Squat day is similar and will quite often include 2 squat variations, (sometimes this will be a good morning), single leg movement and a roll out. I deadlift on Saturday and squat on a tuesday."In the July 1981 Powerlifting USA article, "The Biomechanics of Powerlifting", Dr Tom McLaughlin cautioned, "...whatever you do, DON'T OVER TRAIN THE LOWER BACK. These muscles fatigue faster than almost any other muscle group in the body and also take more time to recover."
Squats place a lot of work on the lower back. One article that I have often eludes to is Hollie Evette's "When The Back Says NO and The Legs Say Go."
What Evette noted was that the lower back wears out long before the legs are really worked.
Heavy Squat And Deadlifts
One of the biggest problems for most powerlifters is pushing squat on let's say Saturday and then the pushing the deadlift on let's say Tuesday.
What you end up, again, is two heavy lower back days.
The end result is that their deadlift and sometimes their squat suffers.
If it works for you, Great. However, care should be taken NOT to overtrain the lower back. Once you back goes, so does you squat and your deadlift...the lower back is key to both.
I believe if you train most of the time with a neutral spine, you can handle alot more volume of the big lifts. Yes. Maintaining a neutral spine has been shown provides a much stronger Center of Gravity position to drive from.
Big, grinding, ugly reps can screw you up for at least a week and they don't improve much beyond your ego.Bench Press More Now, Dr Tom McLaughlin
This is one of the best books ever written. The principles of bench pressing apply to squats, deadlifts, etc.
One of the interesting analogies of McLaughlin is, "You don't Pole Vault for reps. So, why would you squat for reps?"
What you note is what McLaughlin points out. When digging for extra reps in a squat, bench press, deadlift, "Ugly Reps" teach you to perform the movement incorrectly.
As you also point out, the screw you up. That moreso from the increase in torque from allowing the bar to drift beyond the Center of Gravity.
Again, when the bar drive beyond the Center of Gravity, the load is increased. Add to that your body is in a compromised position...which means you are really screwed.
1) Perform heavy singles for technique, 85% plus of 1RM.
2) STOP when your technique falls apart. Continuing only reinforces poor technique and increase you risk of injury.
3) Use auxiliar exercise that are similar in nature to the lift to increase strength.
McLaughlin's research support much of the Westside Method.
It's possible i'm not strong enough to realise that i'm wrong. I don't know. I know 600-700lbs deadlifters and squatters who just deadlift and squat every week... The majority of powerlifter find training the squat and dealift heavy during the same week, determintal.
Finding a method of increasing your squat and deadlift is a balancing act.
Most people training for strength "test" themselves too much. I see this a lot in novice lifters.
You don't get stronger during a test or a competition. You build the strength before it. We need to build more, test less (if at all). Train the big lifts with a "skill" mindset, and not a powerlifter-on-a-platform-mindset. Become more skilled at straining with heavy weights whilst maintaining technique. Fight technique rather than numbers. Use enough load to challenge your ability to maintain technique and fight it. Then smash all your weak links and supporting muscles with assistance exercises.Exactly.
Powerlifters appear to have primal brains. The beauty of that is anyone with half a brain in powerlifting is considered a genius.
Anyone powerlifters who can string enough word together to make a coherent sentence is a super genius.