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Thread: Squats

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    Default Squats

    G'day all, long time lurker very rare poster however have come across a mental block...

    Basically I feel like I'm not squatting enough. I'm following the beginner strength programme as best I can (not really good at consistent frequency of training, I'll have a great week the. Go on day shift and get 1 session in on top of rugby training) and I do a fair amount of cardio with rugby.

    So whilst I except that I'm far from perfect in terms of achieving good progression I still think my squat is weak.

    I manage my 3x10 work sets at 80kg all the time. Some days I can do 2 of those sets at 90kg.

    As a reference my bench sets (3x8) are achieved fairly comfortably at 70kg and my dead lift sets are currently 115kg.

    I'm making good traceable progression on all lifts except the squat.

    Any thoughts or ideas?

    Or am I way over thinking things?





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    I wouldn't get bogged down in how much you are lifting - as long as you are consistently increasing weight*, I wouldn't worry.



    *(or I suppose you could increase volume, or decrease the rest between sets - all of which are an 'increase' in weight lifted in a certain amount of time),
    Last edited by judgey; 07-12-2012 at 12:56 PM.


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    Sorry probably didn't make that clear in the op - I'm pretty much making zero gain in squats. Especially compared to all the other lifts.


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    The fact that you're jumping around between 80 and 90kg sounds off to me. Do your 3x10 at 80kg. Next time, do 3x10 at 82.5kg. Keep adding in tiny increments. If 2.5kg/session is too much, increase in even smaller increments than that (if possible).

    I'll note, though, that the program is mostly intended for people whose max squat/bench/dead is under 140/100/180, and (in theory, not necessarily in practice) a 100kg squat for 10 reps should roughly carry over to a 140kg 1RM. So you're coming close to the goal point of the program anyway, and it may be nearing a time when some more adjustments in programming are needed.
    SQ 172.5kg BP 102.5kg DL 200kg OHP 62.5kg


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    First of all, what is your weight?

    Also if you can't go up in weight, you could go from 80 to 82.5 and drop reps from 10 to either 8 or 6. Then build up your reps over the next few weeks back up to 10.

    Another thing, did you have someone check your form? If your form isn't right, it can be hard to make progress...


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    Alternatively, have you increased your calories/protein (or increased your rest ie sleep)?


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    What Ryan suggests is key to any productive exercise, it ain't rocket surgery folks.

    "The fact that you're jumping around between 80 and 90kg sounds off to me. Do your 3x10 at 80kg. Next time, do 3x10 at 82.5kg. Keep adding in tiny increments. If 2.5kg/session is too much, increase in even smaller increments than that (if possible)."


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    If that doesn't work, then, well..man-up motherfucker.


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    Quote Originally Posted by Goosey View Post
    If that doesn't work, then, well..man-up motherfucker.
    This method works well, too.
    SQ 172.5kg BP 102.5kg DL 200kg OHP 62.5kg


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    With squats you generally have to grab it by the throat and face fuck it into submission
    Hidden Content Originally Posted by spartacus Hidden Content
    There are no absolute world records anymore



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