Lately I started training ATG squatting a lot more than I used to, and have been doing a pyramid of 10,8,6,4,2 with escalating weight. I’ve added 30 lbs to each set since i began training them harder, about 2 weeks ago. Volume has gone from about 3550lbs to about 4450 per workout. I’m considering switching to a 6x4 if you guys think it would be better for me.
Flexibility isn’t a problem, because I’ve done hurdles in track for several years, and am in several sports. The tops of my knees are about at the middle of my delts when i squat to my full depth. any thoughts on this? I squat in a power rack, with the pins set about 1/2 inch below my full depth, so I don’t always need a spot while doing these. I still have problems going all the way down on OH squats though, is this just flexibility issues in a different area?
OH is more a shoulder thing, try shoulder dislocates with a broomstick and stretch your chest well. when you hold the bar overhead, rotate our elbows back to lock them, squeeze your upper back, and move your head forwards, but not down.
with the volume thing as long at your reps/sets are relatively low, more volume = getting stronger. i wouldn’t switch unless your progression really slows down.
It’s good to switch it up every once in a while but if the pyramid is working, why not keep at it for a while?
You may be rounding the lower back in the bottom of your squat which is why the OH Squats are harder. That’s usually due to weak lower back. Are you doing any deadlifts? If you post a video it will be easier to tell. You can probably sort it out yourself.
Nah, i don’t think I’m rounding, it’s just a kind of tension in my mid-back. I deadlift about…1.8x bodyweight atm, bad i know, but it’s rising pretty quickly. I’ll try the broomstick idea.