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View Full Version : Squat going down. HELP!



dk831
08-11-2009, 07:58 PM
Hey guys, so I started the 5/3/1 about a week ago. And while most of my lifts have been going up, my squat on the other hand has been progressively getting weaker and weaker. Today i barely hit the 305 for 3 and it was a extreme hassle unracking the 305. Prior to starting the 5/3/1, I used to normally rep 315 for 5 reps for 3 sets. Also, the weight is feeling alot heavier on my back then usual. Why is this happening?

Lones Green
08-11-2009, 08:47 PM
Well if the only thing you've changed is your routine, I think thats your answer.

dk831
08-11-2009, 10:21 PM
Well if the only thing you've changed is your routine, I think thats your answer.

hmmm, maybe. i guess i'll add some more info. i've been box squatting for about 4 months. and when i started 5/3/1, i stopped doing box squats. im normally used to sitting back till i sit onto something, but without the box my squat feels weird. weak hams and hips maybe?

chris mason
08-11-2009, 10:46 PM
I am guessing your box squats were too shallow hence you are having trouble in the hole.

MarcusWild
08-12-2009, 12:49 AM
Hey guys, so I started the 5/3/1 about a week ago.

So you've done one squat workout with 5/3/1? I'd say be a little more patient.

Lones Green
08-12-2009, 03:21 AM
If its just been a week then it isn't the program

joey54
08-12-2009, 04:54 AM
I am guessing your box squats were too shallow hence you are having trouble in the hole.

Its more than likely this.

geoffsherman
08-14-2009, 07:12 AM
You may want to take a max with your free squat and use that as the basis rather than a box squat max.

Pete22
08-14-2009, 09:02 AM
So you've done one squat workout with 5/3/1? I'd say be a little more patient.

This. 5/3/1 is not a peaking program, or a short-term kind of deal. It's tailored for long-term, steady progress. Be patient.

Also, box squats are generally harder than free squats, especially if you're using a low enough box.