road to a 450 squat

[bigrich4]

Hi guys. Im starting this thread, not for advice but mostly for motivation.
I havd a number in mind (450) i want to be able to squat as my goal for 2015. I had surgery 1 year ago on my neck (c5/c6 fusion) and 3 months ago i was cleared to lift again, the surgeon sags that im pretty much as if i wawnt i jured now. So now im starting over. My pre surgery max was 400, and sense being cleared my current 2 rep max is 315.

As for programming im going to just lift, like i did awhile ago. I wanna look good and burn alittle fat, so im not going to just focus on powerlifting. Im gonna do a bodybuilding split with legs being more heavy. Ive done a lot of programs but im just gonna take it old school.
Stats currently are
height 5'11
Weight 210
age 35
bench 255
squat 315 (2RM)

I appreciate, any motivation and any words of encouragement.... also i will post leg workouts. About to start one now.

[zempey]

Giver hell, 450 is a good squat and you will get there with a little time and effort.

[Khazima]

Goodluck man! i've got a 400lb goal for my squat this year too.

[Buster Brown]

If you were @ 400 pre surgery then 450 isn't out of the question ....just listen to your body and climb that mountain one step at a time!

[bigrich4]

I was so motivated after i posted this i went for a bigger squat than i was going to
warmed up with
3X15 KB swings 70 lb

Squats as follow
115X20
135X15
185X10
225X5
275X3
325X1
405X1
275X3
225X5
135X12
135X10

Then some pull throughs
3X15 with 40 on cable

Glute ham raises
3X10

Lunges
3x12 (6 per leg) 30 lb db in each hand

Felt good

[Khazima]

Damn bro you're going to smash that 450 by the end of the year.

[bigrich4]

Thanks, i hope so. You know how it is when you max. 5 lbs feels like 50! I will try to get a video of the squat.

[bigrich4]

https://www.youtube.com/watch?v=LjFH...e_gdata_player

It was the only set I wore my belt for.. Might be an inch or so high but I had to try it. I was feeling strong.

[GSXRvi6]

Have you seen your x-rays? "pretty much healed" doesn't mean your fused. I've gone through a 5-7 fusion recently, I'm 6 months post op, plenty healed but FAR from being fused, all of the stresses put into my head are maintained through thin piece of titanium and a few screws... squat bar sits real close to my fusion...

That titanium isn't very strong, I've got xrays of me bending it just using muscles, no weight....

tread carefully my man, it can take over a year for the bones to fully join and have full strength.

[bigrich4]

Ive been fused for 3 months, i had x rays at 9 months and the dr was blown away, as a second measure i had another x ray at the 1 year mark and nothing is regressed. I asked again in a bunch of different ways and my surgeon says i can do anything.
Thank you for concern though, i know its rough recovery and it sucked, but he said that im like i was before i was injured. Ive been working full duty as well, i get better everyday.

[Buster Brown]

That 405 was def in the right ball park. Really good considering what you just went through.....be smart, hit that lower back and don't rush it.

[bigrich4]

Thanks, yeah everything went up real easy, i guess i just wanted to see if i could. Im gonna do a few weeks of a little lighter, maybe 385. Then try 415 in about a month or so. Also yeah ive been doing lots more glute ham raises and KB swings. I've been nervous about the dead lift cuz holding weights pulling on my neck just feels weird even though my dr said i could. Its mental, i just need to do it i guess. Thanks again for replies.

[Buster Brown]

Thanks, yeah everything went up real easy, i guess i just wanted to see if i could. Im gonna do a few weeks of a little lighter, maybe 385. Then try 415 in about a month or so. Also yeah ive been doing lots more glute ham raises and KB swings. I've been nervous about the dead lift cuz holding weights pulling on my neck just feels weird even though my dr said i could. Its mental, i just need to do it i guess. Thanks again for replies.

Maybe start with rack pulls at different heights