I Think I Found My Weak Link

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Right before I started lifting regularly, but ‘semi-what serious’, I hurt my shoulder. I basically got into a fight and ended up picking some kid up and slammed him. He weighed more than me, and keep in mind I was pretty fucking weak at the time, and I ended up with sore shoulders for about a month. I had went to a emergency care type place that night (he was a biter) and explained my shoulder, but never got it looked at, even though it hurt for that long.

When I started lifting, it hurt in the beginning on presses. For the last two years I have always noticed an imbalance in my left and right side (mostly trap/shoulder). I notice this a little on presses. Also, when deadlifting for reps, unless I take a closer grip, the bar travels pretty far out front on one side. About 9 months ago I felt like I stalled at squatting, and decided to switch it up mixing in some front squats. In the beginning I backsquatted and then front squatted light to get the clean-grip down. Once I was able to do a clean-grip front squat for reps at 135, I dropped backsquat. I no longer enjoyed it and stopped progressing on it.

I kept front squatting for a while, and continually got better at it. Recently, I decided to start backsquatting again. I good am for lighter weight sets, as I can use a higher bar placement, but when I go heavy I have issues. If I use a higher bar placement, its harder for me to hold so I have to use a lower bar placement. Then, I notice that when I go to unrack, my back/back of shoulders aren’t equally supporting the bar. This causes the weight very hard to hold and I feel unstable. I am definitely not squatting what I think I should be, and I don’t think my legs are what is failing.

To give you an idea, I deadlifted 405 for 1 rep recently. I got a best full atg front squat at 220. I can only backsquat 225.

I have yet to see any kind of PT/Dr/Chiro, but I want to. I just cant afford it right now. I am really just looking for advice as to what I can do right now… or confirmation if its possible that ‘I have found my weak link’ or any other ideas.

Thanks… I know it was a long post.

2

Got video? It’s tough to diagnose without seeing you, because it could one of many things, or multiple issues.

3

If this helps, my lower ME day (Wed) was
Backsquat 95x5, 135x5, 155x5, 185x5, 195x3, 205x3
BB Lunge 135x4, 115x8, 95x10
RDL 225x12, 275x6x3
DB Stepup 50’s 10 per leg
Leg Curl 115x12x2
Calf Raises

4

[quote]Doug Adams wrote:
Got video? It’s tough to diagnose without seeing you, because it could one of many things, or multiple issues. [/quote]

No video at the moment. Possibly take one on a cell phone next Wednesday.

5

If your Back Squat and Front Squat are nearly the same, then maybe you have a really high bar position. Did you test your Front and Back Squat on the same day?

Regardless of what your form looks like, you probably have weak hamstrings. On the other hand, you have a 405 deadlift so I don’t think your Hamstring Strength can be that low in comparison to everything else.

It’s also possible that you’re not keeping a tight arch in your lower back when you back squat. If you don’t do this in the front squat you’ll drop the weight but you can surely lose your arch in a back squat and not lose the bar.

As a rule of thumb, the hamstrings and entire posterior chain can never be too strong.

6

No different days. When I stopped backsquatting I could do 225. After front squatting for a while I hit 220. Just starting up backsquatting again (past 6 weeks or so) I got 225 after doing a few sets of 5 and 3. Not much of a difference after all that time even if I wasnt backsquatting… I was still squatting, and the front was atg the back was just below parallel.

As I was saying, holding the bar heavier backsquats just feel really unstable. Front squats at the same weight do not feel nearly as bad. Its as if the bar isn’t being supported evenly in the back.

7

[quote]gabex wrote:
No different days. When I stopped backsquatting I could do 225. After front squatting for a while I hit 220. Just starting up backsquatting again (past 6 weeks or so) I got 225 after doing a few sets of 5 and 3. Not much of a difference after all that time even if I wasnt backsquatting… I was still squatting, and the front was atg the back was just below parallel.

As I was saying, holding the bar heavier backsquats just feel really unstable. Front squats at the same weight do not feel nearly as bad. Its as if the bar isn’t being supported evenly in the back.[/quote]

Play around with your hand and elbow position. It sounds like Hamstrings and form. Maybe you’re not breathing into your belly.

8

[quote]gabex wrote:
Right before I started lifting regularly, but ‘semi-what serious’, I hurt my shoulder. I basically got into a fight and ended up picking some kid up and slammed him. He weighed more than me, and keep in mind I was pretty fucking weak at the time, and I ended up with sore shoulders for about a month. I had went to a emergency care type place that night (he was a biter) and explained my shoulder, but never got it looked at, even though it hurt for that long.

When I started lifting, it hurt in the beginning on presses. For the last two years I have always noticed an imbalance in my left and right side (mostly trap/shoulder). I notice this a little on presses. Also, when deadlifting for reps, unless I take a closer grip, the bar travels pretty far out front on one side. About 9 months ago I felt like I stalled at squatting, and decided to switch it up mixing in some front squats. In the beginning I backsquatted and then front squatted light to get the clean-grip down. Once I was able to do a clean-grip front squat for reps at 135, I dropped backsquat. I no longer enjoyed it and stopped progressing on it.

I kept front squatting for a while, and continually got better at it. Recently, I decided to start backsquatting again. I good am for lighter weight sets, as I can use a higher bar placement, but when I go heavy I have issues. If I use a higher bar placement, its harder for me to hold so I have to use a lower bar placement. Then, I notice that when I go to unrack, my back/back of shoulders aren’t equally supporting the bar. This causes the weight very hard to hold and I feel unstable. I am definitely not squatting what I think I should be, and I don’t think my legs are what is failing.

To give you an idea, I deadlifted 405 for 1 rep recently. I got a best full atg front squat at 220. I can only backsquat 225.

I have yet to see any kind of PT/Dr/Chiro, but I want to. I just cant afford it right now. I am really just looking for advice as to what I can do right now… or confirmation if its possible that ‘I have found my weak link’ or any other ideas.

Thanks… I know it was a long post.[/quote]

Don’t worry about a weak link yet. You’re weak at squatting. I doubt it just because of one muscle weak or tight. Weak link are for guys handling serious weight to worry about.

If you could barely support 225, you’re just weak everywhere. Get strong everywhere and this will improve. I’m not trying to be caustic or a smartass, just pointing out the obvious.

9

[quote]FightingScott wrote:
If your Back Squat and Front Squat are nearly the same, then maybe you have a really high bar position. Did you test your Front and Back Squat on the same day?

Regardless of what your form looks like, you probably have weak hamstrings. On the other hand, you have a 405 deadlift so I don’t think your Hamstring Strength can be that low in comparison to everything else.

It’s also possible that you’re not keeping a tight arch in your lower back when you back squat. If you don’t do this in the front squat you’ll drop the weight but you can surely lose your arch in a back squat and not lose the bar.

As a rule of thumb, the hamstrings and entire posterior chain can never be too strong. [/quote]

As I said, he’s just weak. He needs to get strong everywhere. Oftentimes skinny guys who are weak everywhere else have a respectable deadlift. I’ve seen it time and time again over 25 years. Everything goes up when they gain some weight while training heavy.

10

[quote]tom63 wrote:
Don’t worry about a weak link yet. You’re weak at squatting. I doubt it just because of one muscle weak or tight. Weak link are for guys handling serious weight to worry about.

If you could barely support 225, you’re just weak everywhere. Get strong everywhere and this will improve. I’m not trying to be caustic or a smartass, just pointing out the obvious.
[/quote]

My ego isn’t big enough to dismiss the fact that I am weak. The part about barely being able to support 225, its not ‘barely’ but its not stable. As I said, one side doesn’t feel like its supporting it as much as the other.

As I had said, my squat really never improved for weight. My progression was limited to merely being able to add reps to certain weights, but once I hit near my 1RM, I was never able to add another rep.

I agree my squat is weak. It shows. I am going in today for light/rep/de lower day. I will experiment with grip width, bar placement, etc.

I still would like the other issue addressed. Visible upper body imbalance, uneven pressing strength, bar travel on one side on lower deadlifts for reps.

Thanks for the replies.

11

[quote]tom63 wrote:
As I said, he’s just weak. He needs to get strong everywhere. Oftentimes skinny guys who are weak everywhere else have a respectable deadlift. I’ve seen it time and time again over 25 years. Everything goes up when they gain some weight while training heavy.

[/quote]

Very true, but most beginners have weak hamstrings. While beginners are usually weak everywhere, if you have to say that they have weak points their hamstrings, lats, back, glutes, and triceps are lagging behind everything else.

12

What do you do for rear delts, upper back region? Try adding more face pulls, band pull aparts, and maybe rack pulls.

13

Ive been doing WS4SB, so face pulls on ME Upper… and I have done rack pulls once on ME lower, but mostly squat and deadlift.

14

Also, as far as upper back, I can powerclean pushpress 185. My lockout is full ROM as seen in exercise 6 here http://www.T-Nation.com/article/bodybuilding/6_new_exercises_for_new_muscle

15

[quote]FightingScott wrote:
tom63 wrote:
As I said, he’s just weak. He needs to get strong everywhere. Oftentimes skinny guys who are weak everywhere else have a respectable deadlift. I’ve seen it time and time again over 25 years. Everything goes up when they gain some weight while training heavy.

Very true, but most beginners have weak hamstrings. While beginners are usually weak everywhere, if you have to say that they have weak points their hamstrings, lats, back, glutes, and triceps are lagging behind everything else. [/quote]

Years ago i got the Westside tapes and an elite lifter named Cory was shown on there. Louie was talking about weak points and he said that Cory was weak everywhere. He was barely elite, btw.

This fella just needs to do a basic template and get stronger and bigger. More heavy rep maxes and higher rep work will do wonders, and that includes his back, hammies, glutes and such.

I don’t like beginners to get to gung ho about Westside to early. they just need the basics and need to stick with it.

Looking into postural issues and medical issues is also a must.Tight calves and hip flexors are common on beginners.

16

[quote]gabex wrote:
tom63 wrote:
Don’t worry about a weak link yet. You’re weak at squatting. I doubt it just because of one muscle weak or tight. Weak link are for guys handling serious weight to worry about.

If you could barely support 225, you’re just weak everywhere. Get strong everywhere and this will improve. I’m not trying to be caustic or a smartass, just pointing out the obvious.

My ego isn’t big enough to dismiss the fact that I am weak. The part about barely being able to support 225, its not ‘barely’ but its not stable. As I said, one side doesn’t feel like its supporting it as much as the other.

As I had said, my squat really never improved for weight. My progression was limited to merely being able to add reps to certain weights, but once I hit near my 1RM, I was never able to add another rep.

I agree my squat is weak. It shows. I am going in today for light/rep/de lower day. I will experiment with grip width, bar placement, etc.

I still would like the other issue addressed. Visible upper body imbalance, uneven pressing strength, bar travel on one side on lower deadlifts for reps.

Thanks for the replies.
[/quote]

For example 500 pounds feels very stable for me. My geared squat is in the low six hundreds, btw. Keep at it and you’ll do great. Leverages change as you get bigger. what might seem to be a weak link now can be a strength later down the road.

17

[quote]tom63 wrote:
FightingScott wrote:
tom63 wrote:
As I said, he’s just weak. He needs to get strong everywhere. Oftentimes skinny guys who are weak everywhere else have a respectable deadlift. I’ve seen it time and time again over 25 years. Everything goes up when they gain some weight while training heavy.

Very true, but most beginners have weak hamstrings. While beginners are usually weak everywhere, if you have to say that they have weak points their hamstrings, lats, back, glutes, and triceps are lagging behind everything else.

Years ago i got the Westside tapes and an elite lifter named Cory was shown on there. Louie was talking about weak points and he said that Cory was weak everywhere. He was barely elite, btw.

This fella just needs to do a basic template and get stronger and bigger. More heavy rep maxes and higher rep work will do wonders, and that includes his back, hammies, glutes and such.

I don’t like beginners to get to gung ho about Westside to early. they just need the basics and need to stick with it.

Looking into postural issues and medical issues is also a must.Tight calves and hip flexors are common on beginners.
[/quote]

So what you are saying is that his weak link is the part between his toenails and hair, and that he should do big, basic movements, to build it up.

18

I did a wannabe TBT for 5 months which I still saw results with. Did EDT for 6 weeks. Then legs/push/pull (deadlift on pull day) for 9 months.

I then did another TBT for 5 months, but had mon-squat + upper body, wed-complexes and assistance, fri-deadlift + upper body.

I then did EDT for 6 weeks and have been on WS4SB for ~12 weeks I think.

I was planning on continuing WS4SB as I like it, but am open to other routines.

19

[quote]gabex wrote:
I did a wannabe TBT for 5 months which I still saw results with. Did EDT for 6 weeks. Then legs/push/pull (deadlift on pull day) for 9 months.

I then did another TBT for 5 months, but had mon-squat + upper body, wed-complexes and assistance, fri-deadlift + upper body.

I then did EDT for 6 weeks and have been on WS4SB for ~12 weeks I think.

I was planning on continuing WS4SB as I like it, but am open to other routines.[/quote]

you could do WS4SB. It is for skinny bastards who have a large “weakpoint region”

20

[quote]Scrotus wrote:
tom63 wrote:
FightingScott wrote:
tom63 wrote:
As I said, he’s just weak. He needs to get strong everywhere. Oftentimes skinny guys who are weak everywhere else have a respectable deadlift. I’ve seen it time and time again over 25 years. Everything goes up when they gain some weight while training heavy.

Very true, but most beginners have weak hamstrings. While beginners are usually weak everywhere, if you have to say that they have weak points their hamstrings, lats, back, glutes, and triceps are lagging behind everything else.

Years ago i got the Westside tapes and an elite lifter named Cory was shown on there. Louie was talking about weak points and he said that Cory was weak everywhere. He was barely elite, btw.

This fella just needs to do a basic template and get stronger and bigger. More heavy rep maxes and higher rep work will do wonders, and that includes his back, hammies, glutes and such.

I don’t like beginners to get to gung ho about Westside to early. they just need the basics and need to stick with it.

Looking into postural issues and medical issues is also a must.Tight calves and hip flexors are common on beginners.

So what you are saying is that his weak link is the part between his toenails and hair, and that he should do big, basic movements, to build it up.[/quote]

Yep, it’s to early to break this down in tiny parts other than postural stuff that needs to be addressed.