[quote]Sutebun wrote:
[quote]PHGN wrote:
[quote]xRequiem wrote:
I tried low bar squats today. Holy shit they hurt my back, guess I’ve just got to get used to 'em. Had to drop 50lbs off my squat though. Run SS to get em back up. Didn’t get a video but I tried “spreading the floor” and sitting back more. Did sum box squats to get that feel. I’ll record them on wednesday to get some more critique, thanks guys[/quote]
You don’t have to switch to low bar if you don’t want to. Watch videos of Max Aita and Andy Ruse on youtube, they both squat with a high bar and are successful with it. Sure most squat with low bar but if your preference is to high bar watch these guys squat and learn from that.[/quote]
If you plan on using gear one day it’s good to learn low bar and the traditional PL style of squatting though.ã??Something to keep in mind for OP[/quote]
There’s at least couple really strong guys here in this forum that use gear and still prefer high bar.
Most everything has been said here, but I would like to second a few points.
I wouldn’t switch to low bar exclusively. If you prefer high bar, do high bar. I squat high bar raw and geared and hit 885x3 in multi ply gear and 700 raw at between 245 and 255lbs.
Also, add adductor/abductor work and focus on pushing your knees out more. Try to spread the floor, as was mentioned above.
You need to hit your hams and glutes more, from this video I believe you are quad dominant, as am I. Reverse hypers and glute ham raises are great if you have access to them. I do 6 sets of each at the end of each squat/deadlift day.
Look at some calf work, incorporating box squats, and some speed work. I would make a switch to a more advanced system like west-side or westside for skinny bastards. I have also had good luck with basic block periodization but westside is by far the most effective for me.
Work on sitting back more and keeping the weight on your heels.
[quote]BigSkwatta wrote:
Most everything has been said here, but I would like to second a few points.
I wouldn’t switch to low bar exclusively. If you prefer high bar, do high bar. I squat high bar raw and geared and hit 885x3 in multi ply gear and 700 raw at between 245 and 255lbs.
Also, add adductor/abductor work and focus on pushing your knees out more. Try to spread the floor, as was mentioned above.
You need to hit your hams and glutes more, from this video I believe you are quad dominant, as am I. Reverse hypers and glute ham raises are great if you have access to them. I do 6 sets of each at the end of each squat/deadlift day.
Look at some calf work, incorporating box squats, and some speed work. I would make a switch to a more advanced system like west-side or westside for skinny bastards. I have also had good luck with basic block periodization but westside is by far the most effective for me.
Work on sitting back more and keeping the weight on your heels. [/quote]
Should I train the calves by teaching them tricks like sit and lay down? And can I use bottled milk or do I need a cow?
But really:
Calf work? What’s that going to do for a squat?
I think about training them just for looks a lot. If they’ll help my total, I’m adding calf training in for sure.
[quote]xRequiem wrote:
Squats are really my only lift that are stalling. I’ve been running SS for a couple months now and I can’t seem to increase them. Even tried swapping my squats over to the Madcow method and still nothing. I usually get them to 275-285x5 and they always stall there.[/quote]
Another option rather than deloading: if you can do 285x5, why not mix it up a little and try 315x3 or something, for your working sets. Deloading is great but you’ll never squat over 285 if never put more than 285 on the bar!
I’m currently a 440 raw squatter at 198 lbs. The main way I went from the 200’s to the 400’s (in addition to speed work with bands and chains) was doing working sets of 2,3,4,5,6 but never keeping my reps the same from one week to the next. And when I go heavy I do a high rep set at the very end. For example: 405x3 for 3 sets. Then 315x12 to finish. In your case maybe 315x3 and then 225x12.
[quote]Fletch1986 wrote:
[quote]BigSkwatta wrote:
Most everything has been said here, but I would like to second a few points.
I wouldn’t switch to low bar exclusively. If you prefer high bar, do high bar. I squat high bar raw and geared and hit 885x3 in multi ply gear and 700 raw at between 245 and 255lbs.
Also, add adductor/abductor work and focus on pushing your knees out more. Try to spread the floor, as was mentioned above.
You need to hit your hams and glutes more, from this video I believe you are quad dominant, as am I. Reverse hypers and glute ham raises are great if you have access to them. I do 6 sets of each at the end of each squat/deadlift day.
Look at some calf work, incorporating box squats, and some speed work. I would make a switch to a more advanced system like west-side or westside for skinny bastards. I have also had good luck with basic block periodization but westside is by far the most effective for me.
Work on sitting back more and keeping the weight on your heels. [/quote]
Should I train the calves by teaching them tricks like sit and lay down? And can I use bottled milk or do I need a cow?
But really:
Calf work? What’s that going to do for a squat?
I think about training them just for looks a lot. If they’ll help my total, I’m adding calf training in for sure.
[/quote]
When I had AJ Roberts writing my programs for a short time, he had me doing calf work because one of his mentors through the years advocated it. It seems to have helped stability in the hole which is sometimes why people shift weight from their heels to their toes. It seemed to help me in that respect for sure. Especially in gear pushing down with a big weight it helps my stability.
Has anyone considered maybe some higher volume? Maybe an Ed Coan/periodization-type progression? Honestly, that’s what has worked for many people before and myself. Lots of reps will reinforce technique.
CS