I’m not an Olympic lifter by any means, however squat high bar and front squat.
However, my squats have stalled.
At the moment I have been back squatting to a daily max, then removing 20lbs and doing 2x2, then removing a further 20lbs and squatting 3x3. My squats have fluctuated here, however I cannot seem to break past 130kg. I have done this cycle for 6 weeks @ 3 days a week, and prior to this something similar (however less consistent). Also note that int he first few weeks I would replace one back squat session with one front squat session.
You should try not maxing every time, do any program with a progression linear or undulating and you should see results overtime. It seems like you could be more consistent, frequent and do a longer periodization before you say your stuck.
[quote]nkklllll wrote:
How much do you weigh? I’d personally recommend a linear, 3x5, 3x3, or 5x5 progression. [/quote]
Thankyou for the response.
Right now im at about 88kilos, I used to be 75, and my best squat at 75 was 140. Squat has always been weak, even when I was 10 kilos off a triple bodyweight deadlift.
I am considering trying 3x5, what weight should I start at? 100kg?
[quote]ChadJ2P wrote:
You should try not maxing every time, do any program with a progression linear or undulating and you should see results overtime. It seems like you could be more consistent, frequent and do a longer periodization before you say your stuck.[/quote]
Hey Chad, im not doing an absolute max, more of a daily max, similar to what John Broz prescribes, whereby when my squats slow down I stop there.
[quote]ChadJ2P wrote:
You should try not maxing every time, do any program with a progression linear or undulating and you should see results overtime. It seems like you could be more consistent, frequent and do a longer periodization before you say your stuck.[/quote]
Hey Chad, im not doing an absolute max, more of a daily max, similar to what John Broz prescribes, whereby when my squats slow down I stop there.[/quote]
I wouldn’t squat the way John Broz prescribes. I’ve only heard of that kind of lifting working for a few people outside of the Bulgarians, and both the Bulgarians and the lifters from Broz have had trouble with staying clean.
It would probably be much better for you to do a linear progression, Texas Method, 531, or get on a program from Catalyst Athletics or Waxman’s gym (both of which offer free programming online), which will unquestionably increase your squat so long as you eat and sleep. I think the Bulgarian approach takes more thinking than just adding weight to the bar.
I’m not an Olympic lifter by any means, however squat high bar and front squat.
However, my squats have stalled.
At the moment I have been back squatting to a daily max, then removing 20lbs and doing 2x2, then removing a further 20lbs and squatting 3x3. My squats have fluctuated here, however I cannot seem to break past 130kg. I have done this cycle for 6 weeks @ 3 days a week, and prior to this something similar (however less consistent). Also note that int he first few weeks I would replace one back squat session with one front squat session.
Could you guys help a brother out?
George[/quote]
14reps is not enough squatting per session IMO for you. You either do more sessions in a week or change to 5x5 3x a week IMO. Any number of squat progressions will work for you though like the ones high lighted here.
I’d do 5x5 3x a week. Go lighter on one of the sessions and the other 2 go heavier. I’d start out at 70-75% of your 1RM and then build up as your not use to doing the volume.
5x5 3x a week is 75 squats per week compared to your 42reps.
[quote]georgos wrote:
14reps is not enough squatting per session IMO for you. You either do more sessions in a week or change to 5x5 3x a week IMO. Any number of squat progressions will work for you though like the ones high lighted here.
I’d do 5x5 3x a week. Go lighter on one of the sessions and the other 2 go heavier. I’d start out at 70-75% of your 1RM and then build up as your not use to doing the volume.
5x5 3x a week is 75 squats per week compared to your 42reps.
Koing, what intensity and rep range would the middle session be?
Cheers
Koing[/quote]
[/quote]
I would use 90kg x5x5.
If you feel strong and your weights are progressing I’d up it by 2.5kg per week.
Your 5x5 on your heavy days I’d try to increase by 1kg per week/ fortnight depending on how much you are eating and sleeping. If you have 0.5kg discs of course, if not try 2.5kg but that may be too much.
The lighter session is to get the work in but at a lighter weight. Focus on position and speed and not just about grinding the weight with rubbish/ poor positions IMO.
OP, from personal experience my squat has gone up 60 pounds in the last 3 and a half months. Ill tell you what worked for me.
I squat to a daily heavy as fuck max everyday. Im talking your face should be red coming up to the top on your max. I climb up to this max fairly quickly to not waste so much energy. I do a set of 5 for warmup, then 3, then 2, then 1. ramping up the weight accordingly.
The trick that worked for me is swapping gear.
1 week ill squat with knee wraps and belt. Once my max becomes a double with that weight, i take a rest day then begin a fresh week with the same weight but beltless and with the wraps only tight enough to keep my knees warm.
Once that max becomes a double without gear, next week slap on your belt and tighten up your wraps and say hello to your 10 pound PR. (yes knee wraps and belt help you move more weight)
Rinse repeat forever.
Also works with deadlift. 55lb increase in those same 3 months (but i only deadlift once a week, and only do heavy heavy singles)