My squat numbers suck--help.

Discussion in 'Fitness & Nutrition' started by hootpie, Mar 24, 2006.

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  1. hootpie

    hootpie New Member

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    I have only been squatting for 2 months at most, but my numbers are still horrible.

    When I started, I did mostly the bar in a 3x8 fashion. The next week, I did 95lb, then 2 weeks later I moved up to 135lbs.

    For the past two weeks (three if you count the week that I took off), I haven't been able to get past 135 really.

    The week before I took my week-long break I was doing:

    reps x weight

    12x45 (warmup)
    8x135
    6x185
    4x185

    Two weeks later:
    12x45
    8x135
    8x135
    6x135

    Today:
    12x45
    8x135
    8x155
    3x185

    My diet has improved if anything and I've been really well-rested lately. Is this just a byproduct of taking a week off? The only reason I think it's not is because all my other lifts stayed the same or increased. I was thinking about possibly switching to 5x5, or I could always do what everyone else at my gym does and do 2x4 and barely unlock my knees :rofl:

    Regardless of taking that week off, I think my numbers should be much better (at least 225). Is it possible that I'm overtraining legs? I do the following in 3x8 format: squats, legpresses, hamstring curls, quad extensions, hip adductors, hip abductors, and seated calf-raises. I usually do shoulders with legs too, so I'll throw seated DB press, arnold press, and shrugs inbetween the different leg workouts.

    Suggestions?

    Edit: I do oly squats atg.

    Daily rant: Two attention whores showed up for the first time today. They were doing some retarded looking exercises with DB's next to the squat rack. Between sets, I couldn't help but over hear stupid highschool drama and myspace drama. They walked around the place like they owned it, and the guys trying to lift more weight than they could to impress them weren't helping the situation.
     
    Last edited: Mar 24, 2006
  2. GilezCorey

    GilezCorey New Member

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    how do u even warm up with 45? i have trouble going atg with 135
     
  3. hootpie

    hootpie New Member

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    It doesn't look pretty by any means, but it works. I usually do a little light stretch, do the warmup set, then do some more light stretching.

    I'm guessing you're legs are quite a bit thicker than mine. I'm 6'3" and I have thin legs, so I don't need much weight to push me atg yet.
     
  4. [][][]

    [][][] what makes you think i wont cut you

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    what is atg?
     
  5. hootpie

    hootpie New Member

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    Ass to grass/ground aka the only way to squat.
     
  6. [][][]

    [][][] what makes you think i wont cut you

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    so you go way past parallel to the ground?
     
  7. gosideways

    gosideways sr20omg

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    try pausing at the bottom of the movement... basically go down as far as you can, hold it there for a sec, then explode up.

    that helped my squats a lot when i first started doing them.
     
  8. hootpie

    hootpie New Member

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    Yeah

    I try to explode up...doesn't help much though :\
     
  9. [][][]

    [][][] what makes you think i wont cut you

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    like everytime you squat, you go as far down as you can go?
     
  10. hootpie

    hootpie New Member

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    Yes.
     
  11. gosideways

    gosideways sr20omg

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    i dunno what to tell you, just keep at it because 2 months isn't enough time to have perfect form. i kept fucking around, switching my form up until it felt natural... when i finally got it, it was like a light bulb went off in my head and my squat numbers have been steadily going up since.
     
  12. [][][]

    [][][] what makes you think i wont cut you

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    my knees could not take that. so how much do you max out like that?
     
  13. tryfuhl

    tryfuhl New Member

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    Jesus, no wonder why you're having issues, you barely have a base and you already think that you're ready for full range. I'd bet that your form needs help and you need to learn control of your movements. Stick to parallel for now.
     
  14. hootpie

    hootpie New Member

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    I'm obviously not going to quit, but I just want some input to see if I can improve it quicker.

    I read a few articles that say stopping at parallel (where your knees are at 90 degrees) puts more strain on the knee.

    I figured it'd be better to start with full range. I've worked on my form quite a bit...I posted some videos up here and got a lot of pointers that improved my squat quite a bit. That's the reason I went from doing just the bar, to 25's, then 45's within a couple of weeks.
     
  15. [][][]

    [][][] what makes you think i wont cut you

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    how far apart are your feet, and does it work better than going only parallel?
     
  16. Jam_Master_J

    Jam_Master_J New Member

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    go to 2x5-7 sets add as much weight ass possible so that you stall/need a spot on your last rep. Best way in my opinion to increase strength.
     
  17. Chris3G

    Chris3G Bullshark Testosterone

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    i really don't think the strain on your knees is an issue when you squatting 135
     
  18. tryfuhl

    tryfuhl New Member

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    well, you're the one squatting 135, do as you will
     
  19. hootpie

    hootpie New Member

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    :rofl:

    I'm going atg because I figure if I'm going to do it in the future, I may as well start now.
     
  20. [][][]

    [][][] what makes you think i wont cut you

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    all i've ever known is parallel
     
  21. SquallRm

    SquallRm New Member

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    Jerz, ya dig
    do legs twice a week.
    dont stretch too much.(i get on elliptical for 10 min)
    take off your shoes(try it).
    people i know who can lift 225 have been training for 6 months.
    your numbers will go up as long as you have the heart and patience.
     
  22. getjacked

    getjacked Guest

    yeah they do
     
  23. hootpie

    hootpie New Member

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    I'm going to try the not stretching thing...that sounds like it may just work.
     
  24. Zaffir

    Zaffir OT Supporter

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    Eat more?

    I was repping 135 or 145 for several months while cutting. I started bulking on the 1st of March. Last Monday my final set in my 5x5 was 190. I'm hoping to hit 200 tonight.
     
  25. kronik85

    kronik85 New Member

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    box squat > oly squat > atg squat >= parallel squat > frat boy squat > blinger squat > smith machine squats > 52 card pickup squat




    there you go people, an easy to read comprehensive list of squats. should clear things up.
     
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