I’ve always liked the deadlift. PR is 385lbs. Squat’s a different story. I think my PR is around 300lbs with crappy form and I doubt I made it to 90 degrees. I have the flexibility. I can do pistols (one legged squat) no problem with and without weight. I do struggle with overhead squats due to shoulder flexibility.
What I’ve done recently is ramped up my ab work in addition to deadlifting and squatting. The problem I have when I add weight to the squat is at the bottom.
Transitioning from rock bottom, my ass usually comes out and I end up doing a partial good morning and that fucking sucks. I’m tempted to forget the squat but it’s just too great of an exercise to leave out of a work out plan.
So I’m wondering if I just need to keep squatting more or whether I might want to target some weak spots (which I assume is my core). I just read Mahler’s article where he recommends 1x20 or 2x10 when starting out. Any other advice?
I’m in the same situation. For me, I think it has to do with a stronger core than legs. So I’ve been doing a lot more leg presses and front squats to get the legs bigger/stronger.
I’m in the same situation too, i find that if i do a half/quarter squat, i can easy do 405 for reps, but my full squat specifically right out of the hole sucks, so i’ve been doing extra hamstring and lower back work, and its helping me to improve.
[quote]CBar29 wrote:
I’m in the same situation too, i find that if i do a half/quarter squat, i can easy do 405 for reps, but my full squat specifically right out of the hole sucks, so i’ve been doing extra hamstring and lower back work, and its helping me to improve. [/quote]
Nothing weird about this. At that level of strength, I wouldn’t expect much of a squat…you have to build a foundation to be able to squat.
Whereas a lot of guys who have barely trained and never pulled before can pull 350-400 the first time they try.
I helped a buddy in school start training…he had no athletic background, much less a lifting background. He could pull mid 300s the first time he went down for a bar, and after a few weeks, he was well over 400. Get around 500 and the fun starts.
But the squat’s much more technical and you need more mass to be stable under the bar. So it takes time to groove the lift and to build the mass. As you get stronger, the ratio will work itself out…don’t worry about it.
[quote]Stronghold wrote:
CBar29 wrote:
I’m in the same situation too, i find that if i do a half/quarter squat, i can easy do 405 for reps, but my full squat specifically right out of the hole sucks, so i’ve been doing extra hamstring and lower back work, and its helping me to improve.
This is an unusual situation?[/quote]
LOL…
Stop the press!!! Somebody quarter squats more than they squat!?!?
Next thing you know we’ll find somebody who board presses more than they bench!
[quote]Ramo wrote:
Stronghold wrote:
CBar29 wrote:
I’m in the same situation too, i find that if i do a half/quarter squat, i can easy do 405 for reps, but my full squat specifically right out of the hole sucks, so i’ve been doing extra hamstring and lower back work, and its helping me to improve.
This is an unusual situation?
LOL…
Stop the press!!! Somebody quarter squats more than they squat!?!?
Next thing you know we’ll find somebody who board presses more than they bench![/quote]
well…there was that guy a few weeks ago whose rack pull was less than his floor pull…
the ratios sound about normal for a taller lifter (provided your squat is to depth)
personnally if i work hard on getting my upright squat up, my deadlift catches up very easily after, but the squat is definitely more work, ->somebody with different proportions might find the opposite, just a guess
Its possible your glutes could be the problem. forget about the isolation exercises for the quads and hamies. put on a load you can do 8-10 times and just do the bottom portion (ass to the grass up to 90 degrees) of the squat for about 15 reps. Basically a quarter squat only in the bottom portion. i have also had some improvement with 7 bottom quarters, 7 regular quarters, and then finish with 7 full ass to the grass squats all in one set. by the time your done you can really feel it in the glutes. also leg press is good for hypertrophy but wont do shit for squat strenght
What difference does it make if you put a small plate under each of your heels when squatting? Still feeling the calves work? That might help identify the problem.
[quote]elih8er wrote:
Thanks asshole I just got fired.[/quote]
Eh… how did his advice get you fired?
and whatever got you fired…are you sure its not because you’re surfing a forum on a personal interest of yours on work time?..just saying, i’d probably get fired for that at any job i’ve had so far
Don’t worry man, on average, most people will find their dead is about 100 lb more than their squat (assuming no gear). With those numbers just keep training everything and worry in a few years if things are reeeeealy far apart.