Squat is Broken

[leachy]

My squat just won't move.

Just this year my deadlift has gone from 190 to 210 and my bench from 80 to 90, however it feels like my squat is getting worse.

Here are some workouts from the last 3 months.

13/12/2010

Squat

97.5 x1
115 x1
122.5 x1
130 x1

135 x 1
140 x 1

Squat (more)

90 x 10
90 x 10
90 x 10
90 x 10
90 x 10

20/12/2010

115 x5
112.5 x5
107.5 x5
105 x5
105 x5

27/12/2010

120 x5
115 x5
112.5 x5
107.5 x5
107.5 x5

10/01/2011

112.5 x2
127.5 x3
120 x5
112.5 x5
112.5 x5

17/01/2011

115 x2
132.5 x3
125 x5
115 x5
115 x5

Today I couldn't even get 145 above parallel.

It really feels like right now atm, I couldn't do 5 sets of 90. And the workout on the 27/12 5x5 everything above 100, I really don't think would be possible.

I'll put up a "heavy" form check tomorrow, but for now, I am just racking my brain. I am onto my second sheiko cycle next week, and I really enjoy benching and squatting 3x and 2x each week respectively. In just the last month I believe it has been awesome for my bench. But using 140 for my 1rm, I feel just isn't pushing me enough, because the workouts seem easy.

One idea was 20 reppers 3x a week, 5kg increase every workout.

 

[dandexter]

I had a similar problem late last year when I was doing 5x5, hit a peak then started falling below it. Switched to 3x10 and worked great (now running 5/3/1).

 

[Oli]

I've had a look at your cycles, excuse me if Im a little off but thats what i get skim reading.

It seems you did PPP without following it all the way through before changing to sheiko. I'm not sure where youre up to with sheiko but it usually takes 3 months to run though a planned cycle. Have you done that yet?

Without being a dick you've got to do things to the T and stick them out. You can do as many programs as you like but if you only half do them theyre not going to give you the results.

 

[GHOSTrun]

Once or twice a week do 6-10 sets of 2-3 reps with 90% of your 1rm, take a 3-5mins rest between sets if you have to in order to complete the volume. If you find you're going good with 'xxxkg' but don't feel ready to increase then go for more reps - up to 5. Usually I start from multiple sets of doubles and triples and turn it into 5x5 or 6x6, and then I can move up to a heavier weight, and repeat. On off days do speed work 60%-65%-70% (rotate % through speed days). Other assistance work can be done such as low and high paused bench squats to help blast through your sticking point. The other option is to just smash volume shit loads on stuff like UDL's and SLDL with moderate to heavy weights, increasing your base strength, fitness and workload across the board, will help with 1-3rm. Lastly, creatine, lol.

 

[Sumo]

Im with Oliver if you have a sheiko programme stick to the programme - I see too many people changing their workouts all the time just to end up where they started in the first place

 

[chrisp]

Sometimes, just stopping, taking a week or two off and taking the pressure off has helped me,

 

[Goosey]

You powerlifting wannabees crack me up, your just as bad as those little poofy bodybuilders

 

[leachy]

I've had a look at your cycles, excuse me if Im a little off but thats what i get skim reading.

It seems you did PPP without following it all the way through before changing to sheiko. I'm not sure where youre up to with sheiko but it usually takes 3 months to run though a planned cycle. Have you done that yet?

Without being a dick you've got to do things to the T and stick them out. You can do as many programs as you like but if you only half do them theyre not going to give you the results.

I did a full cycle of PPP, then half way through the second stalled on bench and squat. Lowering the targets might have worked, eating more, but I felt that I needed more volume. I could have done the 3 lifts every workout, but I didn't think of that. With sheiko you string together two or three prep cycles then run a peaking cycle if entering a comp, which as you said is around 3 months long all up. Being impatient and listening to my body it felt that running with the same maxes for another 4 weeks was just going to be to easy, so I retested my maxes going into the second cycle, with the plan of doing 2 more cycles of 37, and then running 32, which I am hoping to get me decent results.

I know the big killer in lifting is constantly changing your program, but the definition of being crazy is doing the same thing over and over and expecting a different result.

You powerlifting wannabees crack me up, your just as bad as those little poofy bodybuilders

Anything else you want to add? I'm not a powerlifter, I have never competed. Seriously, I don't care how much experience you have. I would think someone of your age and experience would have something constructive to say, but alas, the classic Silverback smartass remark, trying to push people away from a sport/hobby that is already full of bullshit politics and piss all support from the public where the stereotype is that anyone who lifts is a drug fuck or meathead that eats to much.

Sincerely, fuck off out of my topic.

 

[Goosey]

Ok

 

[Shrek]

A world were we live in harmony would be nice... Just saying.

 

[PTC]

Chad Aichs, Google him, writes a brilliant article in Power this month.

He lets people know what he thinks of everyone trying to run these super Russian programs.

He makes reference as to whom they were designed for. Origins matter, he states.

I'm guessing not skinny guys who cant bench 3 wheels

Its a good read if you guys can get it

 

[PowerBuilder]

You powerlifting wannabees crack me up, your just as bad as those little poofy bodybuilders

I concur

 

[Out but not down]

Try something different

Do you squat wide or narrow stance?, sometimes, particularly when you haven't found the "right" technique, you need to experiment with stance, back angle, hand spacing, bar position etc

If you are a medium or narrow stance, try going wider and putting a bit more bum/hip into your technique. This will normally involve having your back at a bit more angle (ie bent forward, but still flat, NOT arched)

Try it with some light sets for a few weeks till the legs adapt to being used differently, if after a month or so, it starts to feel comfortable, bang on the plates, and do some 3 x 5 sets.

More often than not, squatting is about leverage, not muscle strength

PB's (competition) SQ 357.5 B 207.5 DL 330 @ 99.5kg

 

[Oli]

Chad Aichs, Google him, writes a brilliant article in Power this month.

He lets people know what he thinks of everyone trying to run these super Russian programs.

He makes reference as to whom they were designed for. Origins matter, he states.

I'm guessing not skinny guys who cant bench 3 wheels

Its a good read if you guys can get it

Lay it on us. I'm not sure of rules regarding intellectual property but in small amounts it doesnt seem to be an issue, not to mention I doubt Power magazine can afford an international copywrite case.

I concur

Let me know if you're up north, I really want to punch you in the face.

 

[Oli]

I did a full cycle of PPP, then half way through the second stalled on bench and squat. Lowering the targets might have worked, eating more, but I felt that I needed more volume. I could have done the 3 lifts every workout, but I didn't think of that.

I think that's where you went wrong. Doubling the amount of something won't necessarily make it work. Having a look at your journal being more conservative and targeting your assistance work more accurately would have gone a long way.

 

[leachy]

LOL does Chad Aichs no the origins of his own training program?

Westside = super russian program.

 

[leachy]

I think that's where you went wrong. Doubling the amount of something won't necessarily make it work. Having a look at your journal being more conservative and targeting your assistance work more accurately would have gone a long way.

How would you have attacked the problem? Regarding programming and assistance work?

 

[Oli]

I wouldn't have seen it as the main thrust (assistance work never is) but rather than doing a lot of quad work (front squats appear often in your workouts) I'd have done some heavy hamstring work, either 3x8 heavy good mornings or stiff legs.

I would have:

1. Made sure my form was good. Not low vs high bar but whatever felt natural to me
2. Aimed for 10kg jumps with the program, failing that 5kg.
3. Waited til the cycle was over to test my max.
4. Only squatted x1 a week doing PPP to the T.
5. Squats would be at the start of my week so I was reasonably fresh.
6. Rested around 3-5 minutes between squats and 1-2 between assistance work.
7. Wouldnt have done any squat assistance and have done power cleans (5x3) and sit ups (3xfailure) afterwards. Failing this I would have swapped power cleans for either good mornings or stiff legs (3x8), sticking to ONE for at least a month to gauge if they were helping or not.

- Aside: I would have paid attention to recovery. Not many guys get a full 8 hours sleep on here, and at very least Id be making sure I was getting 1g/llb of protein and adequate fats.

 

[Totalstrength]

- Start doing pause squats

- Start doing front squats

- Squat more than once per week

 

[haz]

I too am in the same boat. working weights have gone up 15kg but max has gone up 2.5kg. not sure if i should squat my way out of it or i should hammer assistance work
words cannot explain my frustration.