okay, I’m extremely frustrated… I’ve been lifting for a few years, i’m 180 at 5’10: grossly average. Any way, my back squat has been stalled for a YEAR. As soon as I put 255 on my back, I can’t squat it, I get stuck near the bottom and can’t budge it.
I’ve tried lots of different types of programs; DC right now, and everything’s going up again except squat.
I’ve tried things like resetting down to 215 x 5 and adding 10 pounds each week and can do 245 x 5 then the next week 255 crushes me.
I’m curently working on my front squats too.
I’ve tried 20 rep squats, (added a bit of size for sure) I went from 135 x 20 to 210 x 20! I still can’t do 255.
My form is very good, nearly to the ground deep.
I benched 255 a few days ago, and it bummed me out. I got it up and thought ‘shit, now I can bench as much as I squat…’
Anyway, does this sound familiar to anyone?
Any suggestions would be awesome.
If you could do 210x20 and you can’t do 255 for 1 then something is very wrong. Do you squat high bar style? When you fail what happens? Does the bar flip over your head forward or do you just not have the drive to get out of the hole?
With the weight you are lifting, whatever program you are on make very small jumps like 2.5 or 5 lbs a week, not 10 lbs.
What does your DC split look like? As good a lift as squats are, if you are stalled out on them currently you should not be sitting there making no progress on them hammering away at the same weights week after week. It sounds more like a mental problem then a physical one if you can squat 210x20 but can’t squat 255. Someone who can 20 rep 210 should be closer to the low 300s.
I worked on it for a month and had an increase of 45 lbs for a new PR of 365. I probably could’ve added 10 more pounds, but this program might be what you’re looking for.
Try something completely different from what your doing whether its taking a break, trying a specialisation for the squat or you could work on size gains.
you could try volume training, adding some size and then go back to strength work. more cross sectional muscle can equate to increased force production.
Thibs outlined a plan he’l be using for his quad workout in the article discussion for the hungarian leg workout. i think it went like:
*full back squat 4-6 sets of 4-6 reps
*A prolonged set of leg presses (increasing in duration with successive workouts)
*sets of leg extensions (cant remember how many)
also you could work on aspects of the squat that could be holding you back e.g. trunk strength, glute activation and hip stabilisation.
finally as you say you your getting stuck near the bottom, i’d work alot on the posterior chain (goodmorning’s, romanian deadlifts, reverse hyper’s and cable pullthroughs. these could potentially help you get out of the hole by increasing glute and hamstring strength
It’s a little off-topic, but if your max squat is 255 you probably shouldn’t be doing DC.
Your problem is probably a technique issue along with a mental barrier. My advice would be do something different for a little while… like front squats, hack squats, or leg presses.
Then come back to it when you have built up those things considerably (and weigh more than 180lbs… are you gaining weight consistently?)
My quad growth stalled until I started working hamstrings. I think the body needs to be balanced, and you will find plateaus until you approach the body as a system.
I can’t stress enough that you should back off squating and take a break for a week. It may all be in your head, if you’re beating yourself up about it all the time your mind may be failing before your body anyways, take a break and come back. Maybe do a 5x5 program starting with a weight you can easaly handle for 5 reps like 210 and bouncing up 5 pound every week until you’re doing 255 for 5x5.
These guys make great points. Backing off can soemtimes be the best idea. Overt raining will really cause you to waste more time.
If you can afford to do a cycle of heavy work that isn’t BBing focused, try shieko for 4 weeks. Thats how long the cycle is. One cycle might be enough to break that 255 pound problem.
I would take a break from squats for at least a week. If I were you, I’d return with parallel squats, 5x5 format. Where do you place the bar on your back? Hopefully not way up near your c-spine. Where are your feet? Should be slightly wider than shoulder-width, knees traveling in the same plane as your feet, sitting back with shins relatively vertical. Good luck.
wow, thanks for all the thoughts
i have tried 5x5 routines as well as backing off and will take another break now.
Also i’ve just started post. chain movements like romanian deadlift like a few people suggested
also, i’ve spent a very long time perfecting my form, (it’s not a problem area) and my bar position is fairly low, wide-ish stance
Have a friend load the bar with a bunch of smaller plates without you watching so you don’t know what’s on the bar. When you set up to squat it, obviously don’t look and try to count. Do a bunch of singles above 85 percent 1RM and have your friend change the weight a little for each set.
Some sets should be 235-240, some 250-255, and maybe higher based on your bar speed and technique. Your friend can make this call. You should set a record fairly easily, b/c as someone else noted, if you can do 210x20, you have a good bit more than 250 in you.