View Full Version : squat and dead, still stalled

01-27-2008, 08:33 AM
my suat and dead are still peaked, i go really low with the reps, like 2 or 3, but they just dont seem to be going up, i took out some old excersizes and put in a few new ones, like front squat, routine looks like this:

Bench: 3x10
DB shoulder press: 3x10
o/h extensions: x10, x8 x8

day 2

platform deadlift:x5, x3, x3 (replaced regular deadlifts)
Shrugs: 3x8
Front squat: 3x8
seated rows 3x10
Hyperextensions 3x10


day 3

Hang clean 3x10
incline bench 3x10
Pushdowns 3x8
close grip bench 3x10

day 4
squat x5 x5 x3
lunges x8 x6 x6
stiff dl x8 x8 x8
leg curls x8 x8 x8

01-27-2008, 09:28 AM
Where is the sticking point in both lifts? You can try rack pulls for the top portion of the lift. Or hack squats for the lower portion.

01-27-2008, 09:30 AM
you need to find where you are weak in your lifts, and then i can help you more.

01-27-2008, 09:30 AM
What weight are you stuck at? How long have you been stuck? etc.

My first instinct, though, would be to start doing good mornings.

01-27-2008, 11:42 AM
like ay my deadlift ive been stuck at 365 for almost two months now, and i get stuck at the bottom portion,
for squat i can do 315 for 3 maybe even five,and its just been stuck at that

but thanks for the help guys really appreaciate it

01-27-2008, 12:18 PM
WHERE in the lift are you having trouble? For the deadlift is it off the ground or when you lock out?

01-27-2008, 12:50 PM
Your program sucks. Sorry to put it that way, but it's really bad. You do little to no back work or hamstring work. You should train the muscles you can't see twice as much as the ones you can see.

There is noi balance to anything. If you push, you need to pull in every plane.

Bench - Rows
Shoulder Press - Pull-ups
Squats - Deadlifts

There has to be balance and you're doing way too much pushing and not even close to enough pulling.

chris mason
01-27-2008, 05:43 PM
I think you need to focus on upping your caloric intake. If you add some body weight you will see those lifts shoot up. Trust me on this one.

If you don't supplement you should give strong consideration to our Maximum Mass Stack. It will be of tremendous help plus you get free access to our guide which provides some template routines, tells you how to use the supps, and tells you how to eat for mass. Well worth it.