Squating please help me reach max!!
- 04-15-2010, 01:40 PM
- 04-15-2010, 02:00 PM
Heavy squats, leg press, lunges, step ups, leg extensions and leg curlsBench - 355
Squat - 405
Deadlift - 600
- 04-16-2010, 10:55 AM
04-16-2010, 11:37 AM
back when I used to keep a log and was DC training I'd look at least weeks numbers and try to beat them. So, for example....if I did 315x4 as my last set of squats...to me I'm not happy with the 4 reps so I'd try to beat the reps and just hit 315 again. Then the next time legs rolled around if I was happy with the number of reps I got then I'd up the weight. Numbers went up for a solid 3 months.
04-18-2010, 07:39 PM
It sounds like the OP is a relatively new lifter, so I would suggest a proven program that has been shown to increase the SQ. If you're a complete beginner to squatting, I would recommend Starting Strength as it features lots of squatting and will lead to relatively fast strength gain if done correctly. If you are more of and intermediate lifter, something like 5/3/1 or possibly even a Westside template may be helpful. A successul program is so much more than a list of exercises and sets and reps. You need to have a well planned progression scheme. These proven programs provide that for you.
04-18-2010, 08:03 PM
I'm with srs2000 on the starting strength program gets you a good base going.
04-18-2010, 08:07 PM
Do you use a belt?
04-18-2010, 08:24 PM
04-18-2010, 11:12 PM
Slowly, but surely I was able to lift the same as with the belt plus much much more. I seriously believe ditching the belt forced me to use core stability which ultimately stengthed my core.
Without the belt I went from squating 275 x 6 to 315 x6 with ease. 315 felt easy and I looking forward to added 15 or 20 more pounds next workout.
My point is try to ditch the belt and work on your core stability. I am now a firm believer that belts reduce your core strength and stability and we become too dependent on the belts.
Some may strongely disagree, but you never know until you try.
04-18-2010, 11:48 PM
04-19-2010, 11:13 AM
04-19-2010, 01:06 PM
yea i used to not were one and when i were one its easier..but i only were a belt on my last set of 290 for 6-8
04-19-2010, 03:26 PM
04-22-2010, 03:45 PM
id always take a heavy single because it willget u use to having that weight on ur back.. if u work up from 315 x 2 to 315 x 10 and then try to max 405 u will be planted to the ground gotta get use to being under heavy weight
04-22-2010, 06:16 PM
The no belt thing really forces you to keep your form good and your abs stick out more and feel harder all the time.... even though mine are hidden
04-22-2010, 08:31 PM
Bench - 355
Squat - 405
Deadlift - 600
04-23-2010, 01:14 AM
04-23-2010, 02:02 AM
Get your technique sorted, get that bar low on your back, get flexibility to squat wide.
04-23-2010, 02:32 AM
04-23-2010, 10:47 AM
04-23-2010, 12:16 PM
you might wanna reconsider telling ppl to squad wide, wendler recommends realatively close stance squats if u dont wear a suit
04-23-2010, 01:58 PM
04-23-2010, 10:33 PM
personal preference is all I have to say on where the bar sits or how wide your feet are
04-24-2010, 08:04 AM
Wendler recommends not squatting super wide like the equipped, monolift guys do if you lift raw but squatting slightly wide is entirely up to you. Those with olympic backgrounds obviously squat narrower. I'm quite tall with a long torso and find that if my feet are too close i end up leaning forward too much so my feet are just over 1.5 x shoulder width. All depends on your own body mechanics and leverages. Experiment and find out what suits you.
As far as helping the squat, heavy box squats to parallel or slightly above and front squats have helped me the most, along with good mornings and adductor and abductor work to balance things out
04-24-2010, 10:03 AM
04-25-2010, 08:19 PM
yea my goal is about 405-450 im 17 years old i can do 315 for 4-6ish depending on good day or not
04-26-2010, 10:51 AM
04-27-2010, 01:18 PM
i go beyond parralel everytime i squat
04-27-2010, 01:33 PM
04-27-2010, 09:13 PM
i got 315 6 times today as my 6th set with no belt beyond paralel and what do u mean a parralel box squat?
04-27-2010, 10:03 PM
bar x 20
95 x 5
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
NOw your at working sets.
335 x 1
355 x 1
375 x 1
this way your taking heavy singles.
and by parallel box squat i mean is find a plyometric box that if you were to sit on would be considered parallel to the ground. when you squat squat on to the box and sit down compeletly and squat it back up. This will develop explosive strength as well as get your body use to having a way heavier weight on your back then you would be able to squat at a full range of motion.
04-28-2010, 09:04 AM
so put the box at parralel and then sit down nd squat up?
04-28-2010, 11:25 AM
07-21-2010, 10:54 PM
box squat, romanian dl, stiff leg dl, goodmornings, Glute and ham raises.
stiff leg dl
Glute ham raise
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