- 10-16-2009, 12:07 AM
ok well fairly simple question here... I just started quatting religously (everyweek) since july. My legs are looking bigger ive been using the wendler 5/3/1 routine for squats. I didnt do any deload weeks i went from 3 x 5, 3 x 3, 5/3/1 and add ten pounds do the cycle again it felt great.. However this last two weeks when i unrack the bar my feet placement is fine and it feels like the left side is heavier then the right? and the bar is placed in the middle of my back its really weird.. what would you guys say the problem is? I finally got my depth right found the perfect stance and everything i really dont wanna struggle now.. Would u say to lay off them for a week do a light week then get back at it or what? i need suggestions.
Only thing that i can think might affect it is that im deadlifting of the ground now.. But thats on Monday morning and i squat Thursday nights. I used a mixed grip on deads with my left hand over and right under. but when i DL that way i dont get sore or if i do my right side of my lower back gets sore?
- 10-16-2009, 05:31 PM
- 10-16-2009, 05:36 PM
yes same bar i always squat with
10-16-2009, 05:38 PM
what about your dumbell work? what do you do?
10-16-2009, 05:56 PM
10-16-2009, 07:30 PM
First of all, take a week to deload. Those weeks are in the program for a reason, so don't skip them. If you wait for things to start to deteriorate before taking a deload, it's harder to get back to normal.
As for the unbalanced feeling, here are a few things to check. Is the bar coming unscrewed or loose on one end? Do you have one shoulder that is hurting you or is tighter than the other? When my left shoulder gets tight I tend to set up uneven on my squats. If there is someone around have them make sure you you are truly centered up. I always feel like I'm centered perfectly until I take the bar out and it feels uneven.
On another note, switch your over and under hand on every set of DL's. For example, left over and right under on the first set, then left under and right over on the next set, then back to your first grip on the third set, etc.... This will help prevent any potential imbalances from the over/under grip.
10-17-2009, 08:46 AM
It would not matter whether or not you do dumbbell for legs or another body part. It could still affect your squat routine as far as uneven wieght distribution or that feeling. Squats primarily focus on the legs but really pull the whole body together especially the core and back. The reason I ask is because DB one arm rows or something close could have messed you up a tad. And yes you can do DB leg work, there are tons of excercises. My fav is DB straight leg deads. I also do a lot of high platform wieghted step ups. This helps with the strongman I train for.
10-17-2009, 07:51 PM
I knew there was DB work for legs idk why i typed that lol, i did single DB deadlift the other day.
10-17-2009, 07:53 PM
10-17-2009, 09:36 PM
Just switch your grip every other set with DL's and things will stay balanced over time. It's not like I keep a count of exactly how many sets I do each way. If you switch every other set it will be good enough.
10-19-2009, 01:48 PM
you are only using 5/3/1 for squats???
SFW and GFH
10-19-2009, 10:01 PM
10-20-2009, 09:23 AM
10-20-2009, 05:37 PM
10-20-2009, 06:08 PM
10-20-2009, 07:30 PM
10-20-2009, 08:06 PM
SFW and GFH
10-21-2009, 10:24 AM
10-21-2009, 10:35 AM
ok man. enjoy your plateau
SFW and GFH
10-21-2009, 10:45 AM
10-21-2009, 12:15 PM
10-21-2009, 01:40 PM
10-21-2009, 03:01 PM
ok man. sounds good. good luck with your endeavors.
SFW and GFH
10-23-2009, 01:55 AM
OK, first off, you are not doing 5/3/1 unless you buy the book and do it as Wendler wrote it. Brownstown, i told you to buy the ebook as well, simply because wendler knows more than you, and i, and just about anyone on here. Now as for your orginal question, i got bored reading the whole thread but if you are still having the oringinal problem go see a good chiro who works with somoene other than old women and car crash victims.
10-23-2009, 08:04 PM
jcp2 my bad i meant im doing the 5/3/1 percentage % on squats.. i was happy with the results but my bench didnt go up at all so i changed what i was doin i thought thats what its all about adjustments..
10-23-2009, 09:48 PM
10-24-2009, 12:02 AM
10-27-2009, 10:12 AM
There are plenty of people that are using 5/3/1 percents for just one lift. I agree that 5/3/1 is a good program and Jim is a giant in terms of knowledge, but there's nothing wrong with taking something from a couple programs and using them in a way that works for you. Look at all the successful bastardizations of the westside program, but you'll always have the hardcore WSB junkies that tell you if you change it, it won't work.
Do what works for you is all I'm saying. If you're making progress, that's all there is to it. I don't think you should be slamming brownstone for not following the program 100%. I personally think there are better programs out there depending on what your goals are. If I followed 5/3/1 to the letter, I would be taking a step backwards.
10-27-2009, 11:03 AM
10-29-2009, 12:55 PM
10-29-2009, 01:03 PM
10-29-2009, 03:32 PM
Squats went up just because i hardly worked them and being patient learning the little things i dont do and using 5/3/1 works
bench on 5/3/1 it went up to 225 x 5 i think was my rep max but now im doing 8 singles with 250 and going for 255 for 5 singles this week.
i simply respond better to heavier weights. but 5/3/1 did get me stronger. when i want to get my rep maxes up i might do it again. If not ill stick to what im doing.
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