Alright everyone, so I want to enter my first powerlifting meet this summer and my bench press and deadlift are coming along nicely. I plan on competing raw and my bodyweight is currently in the 165 lb range. My PRs are as follows:
Squat (Low bar, wide stance, 45 degree foot position, no wraps): 255 lbs w/ cheap belt and atrocious form
225 lbs w/ no belt and good form
Bench press: 205 lbs w/ cheap belt and no spotter (dumb I know)
I also benched 195 lbs for a double recently w/ no belt and a lift-off. I had two spotters but besides the lift-off the lift was all me, so that was pretty cool.
Deadlift: 405 lbs w/ belt (vid to prove it was super psyched)
So the problem that I’m having is, when I was squatting the wrong way, I managed to squat a max of 255 lbs w/ a belt and felt like I nearly messed my back up afterwards, yet recently I squatted 190 lb and then 225 lb both with no belt and what seemed like proper form; my back and everything felt fine afterwards, everything was good, but even 190 seemed nearly impossible to squat with correct form and I couldn’t even get it for a double.
The 225 I didn’t get a video of but it took forever to come out of the hole and it seemed weird for it to be such a big grinder for me when I’ve squatted 230 for a triple with terrible form before. I’ll put up the video of my 255 lb squat w/ belt and bad form first, and then the video of my 190 lb squat w/ no belt and good form and hopefully somebody here can help me out and I can fix this before summer comes so that I can compete without being embarrassed by my squat.
Congrats on your PR’s. I’m sure you have worked hard for them to this point. I think you already know what you need to do. Fix your form NOW. Shitty form will take you only so far and you’ll eventually get hurt. By not using the proper form, you are not using all the muscles you could be when lifting the weights, thus leaving pounds on the table. Sure, your shitty form may afford you to move a few more pounds now, but do not compromise yourself in any way- EVER. I mean you admitted to compromising yourself for 5#. IS your character only worth 5#? Giving you the benefit of the doubt, I think not man. Don’t do yourself a huge disservice because it shows a lack of mental fortitude IMHO. DO NOT take short cuts. Google what Mark Rippetoe says about shortcuts… ok end “preachy rant”
To state the obvious, You need to get stronger over all. We ALL DO. that’s a given. You will NEVER be as strong or as big as you want lol. If you are not training with a proven system such as Wendlers 5/3/1, westside for skinny bastards, Dick Bobs 4x4-joke… begin so now.
Put in the work till your meet. Do it with absolute conviction. Be a student of the game and then go to that meet with 100% certainty that you have trained to the best of your CURRENT ability. THEN you will not be ashamed of your lifts regardless of what weight you have on the bar. It really doesn’t matter if you squat 225 or 800#. You are there to compete against the iron. Good luck 99
Thanks man, I’ve been using the 9-week periodization workout (from muscleandbrawn) and it was working decently until I got to heavier weights on squats. I’ll post the video of me squatting 190 lbs with better form and maybe someone can find why the difference in form makes it so much harder for me to squat.
this is easy. You are not someone with an unusual problem. NO ONE has great form with max weights. Everyone goes to shit at some point. That’s why we train at percentages that are not max weights most of the time. The strongest muscles will move the weight & that typically isn’t with the proper form. For example, This is why some guys bench presses drift back over their face and they hit the uprights. The shoulders are stronger than their triceps.
This is not an insult but muscle moves weight. Even if you had spot on form, a certain mass of muscle can only perform so much work. We all need more muscle and reps are what gets muscles. There is not 9 weeks to awesome program. This game takes years and years of busting ass and that includes wins and losses. It’s a marathon. Hell I have had slumps that lasted MONTHS. Then for no obvious reason, shit started clicking again.
Yeah I think the main problem may just be that I’m not balanced as far as muscularity goes. I’m 5’9" with long legs, long arms and a short torso, with a decent chest and back but kind of thin, “sprinter-looking” legs with high calf insertions. My hamstrings are also kind of weak (they cramp really easily which is another thing I’ve still been struggling to figure out). I think I also need to strengthen my hips and do more leg presses because the leg press is another thing my legs just aren’t strong enough to go very heavy on. I guess I just don’t want to admit that I have weak legs compared to the rest of my body because I haven’t trained them enough, but now that someone else finally said it for me it’s giving me more motivation to really kill my legs so that they balance out more with the rest of my body.
[quote]99squatproblems wrote:
My hamstrings are also kind of weak (they cramp really easily which is another thing I’ve still been struggling to figure out).[/quote]
Very likely due to electrolyte imbalance. Magnesium, potassium, calcium. At least one of them is probably deficient. Could be more to it, but I’d start there.
Maybe I’m underthinking this while you’re overthinking it, but… just do more squats with good form.
I mean, you could do leg presses, leg extensions, hamstring curls, glute bridges, good mornings, barbell rows… and probably get stronger at your squat.
How’s your core strength and are you locking your core and keeping it locked throughout the movement? I ask because you’re buckling at the waist, which usually signals a weak/loose core.
I’m rebuilding my squat right now and trying to get it perfect before my national meet in June, I know your frustration all too well.
Another thing: Looking at the ‘light’ video, you’re really slow coming up. Work on exploding out of the hole (I like 8 sets of 3 at 60% of my max for this purpose), with good form, and it’ll help you get that heavy rep up without risking dumping the bar over your head.
Not sure if my core is very strong, should I do more core work w/ weights, like barbell crunches and decline sit-ups with a dumbbell?
I’ve heard box squats help a lot with this problem, would doing them with chains/bands help too?
It’s messing up the rest of my workout because squats are the first thing I do so when I have a terrible time trying to get them right I end up really frustrated which hurts my motivation to finish the workout.
Not sure if my core is very strong, should I do more core work w/ weights, like barbell crunches and decline sit-ups with a dumbbell?[/quote]
Core work will definitely help. I hate them, but medicine ball work (slams, twists, etc) have been super effective for me. You need a partner for a lot of them, though.
I’m not sure box squats will help with getting out of the hole. Bands probably would, but I would focus on using 60% of your max to build that explosive power.
You’re squatting every workout? That would make my brain hurt.
OP, you squat and bench 200#. You are weak all over. You do not have vitamin deficiencies or any of that other stuff. you don’t need special exercises.
Get with an experienced group of lifters. Buy them beer and shit. Tell them you want to compete and ask if they will show you how to lift. You’ll actually learn how to get better vs digging for advice on an internet forum. YES this is better than nothing but real life is infinitely better.
Warning, they may blow you off at first because you may present yourself as a total noob and not do the work required to kick ass. You will likely have to prove yourself. If you desire this you will make it happen. This is good advice for more than just you.
[quote]StrengthDawg wrote:
OP, you squat and bench 200#. You are weak all over. You do not have vitamin deficiencies or any of that other stuff. you don’t need special exercises.
[/quote]
The mineral deficiencies was in response to “my hamstrings are cramping”.
Getting stronger doesn’t really help with that if you’re not getting enough electrolytes.
But otherwise, yeah, completely agree with your message.
[quote]StrengthDawg wrote:
Get with an experienced group of lifters. Buy them beer and shit. Tell them you want to compete and ask if they will show you how to lift. You’ll actually learn how to get better vs digging for advice on an internet forum. [/quote]
This, too. Find an older guy who’s been competing for a while. They’re generally more receptive and helpful than the younger guys.
[quote]99squatproblems wrote:
So is the general consensus here pretty much I just need to work harder?[/quote]
Harder on the right things, yes. And smarter.
Listen to what Strengthdawg has said, for starters. He knows what he’s talking about, and I generally agree with his opinion on lifting stuff.
I’ll bet dollars to dimes you don’t have some super fancy problem causing your hammies to cramp; most likely, based on them cramping easily, and your squat form, they’re simply weak as a kitten. Beginners are prone to have disproportionately strong quads and weak hamstrings. Fix that. Focus on hamstrings and lower back.
Also, with your limb lengths, you may be better off focusing on front squat as your main squat variation, for a few reasons:
-That’ll be the extent of quad training you need to worry about for the time being.
-Easier to practice hitting good depth, while forcing you to maintain an upright position (If you lean over forwards, you’ll lose the bar).
-Since it hits quads so well, you’ll have more time to focus on your hamstrings and lower back, which will fix your back squat.
[quote]StrengthDawg wrote:
OP, you squat and bench 200#. You are weak all over. You do not have vitamin deficiencies or any of that other stuff. you don’t need special exercises. [/quote]
Thisâ?¦ If you want to squat more just squat more, also if you’re going to be competing with a belt invest in an actual powerlifting belt.