Results 1 to 20 of 20

Thread: Squat Plateau!!!!

  1. #1
    Senior Member
    Join Date
    Jul 2003
    Location
    Flanders, NJ
    Posts
    213

    Squat Plateau!!!!

    Right now, i dont know exactly whats my 1 rep max, but you can figure it out. My current squat workout is

    12X135 lbs warm up ATF squats
    12x135 warm up ATF squats
    6x225 Parallel squats
    5x245 same
    2x255
    Fail at 265

    Any suggestion/comments on the rep range scheme/plan. I am stuck here for the last 2 months. I tried substituting my squat with front squat but i cant place too much weight on my anterior deltoid. Maybe it's form but i doubt it and just cant go heavy with front squats.. BTW, Do you guys feel the same way..... I tried hang cleans instead of squats but it involves many back muscles. Maybe i can give a separate day for olympic lifts. What do you think? The weight volume after 225lbs is so close that i wonder if i should include a set around 180lbs.

  2. #2
    cut block extraordinaire
    Join Date
    Mar 2003
    Posts
    669
    Change your work out. Do a different rep scheme. Going up to the same weight and failing is no good. Or maybe just take a week off. do you do any other leg exercises SLDLs...?

  3. #3
    Senior Member
    Join Date
    Jul 2003
    Location
    Flanders, NJ
    Posts
    213
    Lol.... What rep scheme do you suggest?
    What, you are 17 and can squat 400? You are not into steroids...ja,ja

    Saw your journal, maybe i can do clean,squats same day... I dont do as many leg exercises like you. I usually do 2 quad/hams exer follow with 2 calves exer..... Maybe its time to up that....I'll shoot for three for the next workout..Hmm, why do you include a 10 rep at the end of the squat/bench? not necessary....

  4. #4
    cut block extraordinaire
    Join Date
    Mar 2003
    Posts
    669
    Because it is included in a program based on percentages and stuff and no im not into steroids im into food. There are many different rep schemes that you could try such as 5x5, sets of 10, one similar to the one in my journal, etc. You just need to find something new or your body won't progress. What you may need is a week off. You wont lose anything, in the long term it will really help you.

  5. #5
    Senior Member
    Join Date
    Jul 2003
    Location
    Flanders, NJ
    Posts
    213
    Do you have a link on that routine program, the one with a 10 rep at the end?

  6. #6
    Cock-Diesel Bound Optimum08's Avatar
    Join Date
    Jun 2003
    Location
    Afternoon Delight
    Posts
    1,979
    no its provided by our high school (me and andy attend the same one) if you know where your max range is at we can get u some of the workouts around that weight...and like andy said above its all about changin the workout up...
    Status: Cutting...Heavily

    "Squats make the ghetto booty"-Me
    "No matter how much you lift, just remember that on the other side of the world, a little chinese girl is warming up with your max"-bIgHwN86
    "Reach for some self discipline."-Holto

  7. #7
    Senior Member
    Join Date
    Jul 2003
    Location
    Flanders, NJ
    Posts
    213
    Cool, thanks

    Lets see, looks like 260 lbs.....it's an estimate, though but should be good enough. I can also tweak the rep max on this program, right?

  8. #8
    Cock-Diesel Bound Optimum08's Avatar
    Join Date
    Jun 2003
    Location
    Afternoon Delight
    Posts
    1,979
    yes u can tweak all the amounts of weight if u want...but that would basically ruin the basis of the system so that isn't recommended...ill try to get those to u by tomm or the day after...ill either PM u or post them on this thread...
    Status: Cutting...Heavily

    "Squats make the ghetto booty"-Me
    "No matter how much you lift, just remember that on the other side of the world, a little chinese girl is warming up with your max"-bIgHwN86
    "Reach for some self discipline."-Holto

  9. #9
    Senior Member
    Join Date
    Jul 2003
    Location
    Flanders, NJ
    Posts
    213
    Cool. good night guys, time to sleep....i'll check both journals periodically.....

  10. #10
    Moderator Adam's Avatar
    Join Date
    Jan 2001
    Location
    Alberta, Canada
    Posts
    5,720
    "Your only as strong as your weakest link"
    Think about that.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  11. #11
    Bismarck in Training emjlr3's Avatar
    Join Date
    Jun 2004
    Location
    Abingdon, MD
    Posts
    802
    i think u shoulda been able to get 265, i remember when i was about there, i could do 245x5 and 275x1

  12. #12
    Banned
    Join Date
    Jan 2005
    Posts
    71
    Why dont you try using the smith machine for a bit??


    Like put your feet forward so your lower back is out of the equasion (sit back into the bar) so you can get some solid grunt with your quads

    And do some heavy heavy SLDL for your lower back/hams

    These two together might help improve your real-life squat??

  13. #13
    Its about the naked thing! FireBug's Avatar
    Join Date
    Jan 2005
    Posts
    161
    I would try and avoid the smith machine, unless you know it is your big muscles that are failing not your stabalizers. If it happens to be a stabalizers or secondary muscle that is platouing you they will not increase at the same rate on a smith.

    Sure you will be able to lift more on the smith, but that is not really the goal here.

    I think what Adam was eluding to is correct. Find your weakest link, and make it your strongest.

    Your weakest link might be you have not had proper heal time. Take this weeks leg day off, and see what happens in 2 weeks. If you are still stuck, then find your weakest link.

  14. #14
    Moderator Adam's Avatar
    Join Date
    Jan 2001
    Location
    Alberta, Canada
    Posts
    5,720
    Quote Originally Posted by FireBug
    Find your weakest link, and make it your strongest.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  15. #15
    Cock-Diesel Bound Optimum08's Avatar
    Join Date
    Jun 2003
    Location
    Afternoon Delight
    Posts
    1,979
    the 250 workout looks something like this:
    Warm-Up (not actually listed but i recommend it...haha)
    5 x 185
    4 x 200
    3 x 210
    2 x 225
    1 x 240
    10 x 165
    Status: Cutting...Heavily

    "Squats make the ghetto booty"-Me
    "No matter how much you lift, just remember that on the other side of the world, a little chinese girl is warming up with your max"-bIgHwN86
    "Reach for some self discipline."-Holto

  16. #16
    Cock-Diesel Bound Optimum08's Avatar
    Join Date
    Jun 2003
    Location
    Afternoon Delight
    Posts
    1,979
    the 260 workout:
    Warmup
    5 x 190
    4 x 210
    3 x 225
    2 x 240
    1 x 250
    10 x 170
    Status: Cutting...Heavily

    "Squats make the ghetto booty"-Me
    "No matter how much you lift, just remember that on the other side of the world, a little chinese girl is warming up with your max"-bIgHwN86
    "Reach for some self discipline."-Holto

  17. #17
    Cock-Diesel Bound Optimum08's Avatar
    Join Date
    Jun 2003
    Location
    Afternoon Delight
    Posts
    1,979
    Both of the workouts above can obviously be tweaked to achieve certain goals....those are just the baselines...hopefully ill have to get u the 270, 280, 290 workouts soon...
    Status: Cutting...Heavily

    "Squats make the ghetto booty"-Me
    "No matter how much you lift, just remember that on the other side of the world, a little chinese girl is warming up with your max"-bIgHwN86
    "Reach for some self discipline."-Holto

  18. #18
    Lifting For Strength
    Join Date
    Aug 2004
    Posts
    106
    The best thing I ever did for my squat was take a week off. I was stuck at 6 x 240, 6 x 250, 1 x 260 for roughly 2 months. I took a week off, and came back stronger than ever. Whenever my squat is getting stuck, I take time off. Squats and deadlifts do more to your lower back than you'd think.

  19. #19
    cut block extraordinaire
    Join Date
    Mar 2003
    Posts
    669
    ^Yup I said that in my original post. I think you may need to.

  20. #20
    SFW! drew's Avatar
    Join Date
    May 2003
    Location
    CT
    Posts
    8,169
    Sometimes take a week off as has been suggested. Also, you're doing a lot of warmups and changing your form from your warmup to your work set. Why not just warm up with a set of 5x135 and then get into your work sets. And do them all ATF. You'll get stronger that way. You may also want to try 20 rep squats for a month. Start out at 135 and see what you're made of. High rep squats are great for both physical and mental strength.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

Similar Threads

  1. Westside 'Til You Die!
    By silles in forum Powerlifting and Strength Training
    Replies: 10
    Last Post: 12-20-2007, 05:49 AM
  2. The Squat
    By Reinier in forum Bodybuilding & Weight Training
    Replies: 12
    Last Post: 10-26-2005, 02:15 PM
  3. The bottom of the squat
    By Keith Wassung in forum Bodybuilding & Weight Training
    Replies: 12
    Last Post: 02-03-2005, 06:43 PM
  4. Squatting in 2005
    By Keith Wassung in forum Powerlifting and Strength Training
    Replies: 16
    Last Post: 01-14-2005, 08:55 PM
  5. What do you guys think of this routine...
    By Meat_Head in forum Powerlifting and Strength Training
    Replies: 10
    Last Post: 08-02-2003, 01:52 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •