im stuck at the 395 squat mark and the 470 deadlift mark… my goals are to hit my average genetic powerlifting limit … im 6’4" 220 pounds with almost six pack abs sub 14% body fat I think I need some kind of personal block periodization program where I think I need to add weight once or twice a week instead of three times on every session because I failed 395 squat every year all the time since 2022 ish… so what kind of program or linear progression should I use if i keep failing?
and sleep and recovery and diet is good …
i only wear a belt and knee sleeves and squat shoes nike romales 4 im looking for a a singlet one day
any tips on why I keep failing and im not getting stronger?
preferably on people that are my height are taller and never took drugs and wasnt born big and strong and did the work and chased the numbers to get to standards think 400+ squat 500 + deadlift
Add your age and the number of years training with weights.
As tall as you are and you have a much stronger deadlift than squat, you likely have long legs. To be strong in the squat you need a wide stance and low back placement of the bar. I would cheap it out with some high-top Chuck Taylors. You need a flat shoe doing wide stance squats.
wide stance squats are really bad for my groin , Ive tried them before , and trust it took me a long technique to nail down my technique because of my height like 5+ years and I finally got it right and still getting better… and yes I do have long legs and short(er) torso compared to my legs… and i use the nike romales 4s because most guys squat better with long legs compared to torso because you can actually feel it in your legs and glutes on low bar squat because you can break faster and easier at the knees and hips because it is a more auspicious angle …it all for my powerlifting leverages and shape and porportions and anthropometry
Then please allow me to leave it as this: If you are not squatting the most efficiently stance, movement and bar path, then you are not squatting your maximum capability.
Plus it might really help others if you can give a breakdown of how your routine is set up like reps / sets / exercise selection and frequency and the progression model your currently using.
the past three years or so ill do something like 3x1 or 2x1 or 1x1 above 365 squat and i do that on the stronglifts5x5 app and i add weight 3x a week and every time i get to 390 to 395 or 400 I fail…am I adding weight too fast? I hear you are supposed to add weight slower like you have a day or two where you lift the same weight then you add weight and break your old PR that is block peridiozation ?
From this sentence alone, I’d drop the almost six pack abs and get that bodyweight up significantly. The guys competing at 220lbs are walking around at about 242lbs…and the guys that are winning that class are probably around 5’9-6’.
To reach your genetic limit, you’re going to need to be MUCH heavier at 6’4.
yeah i know im not anywhere clsoe to my physiological muscular potential…but remember your will never maxmize that before getting to your powerlifting potential first…before you care about your look in the mirror and the on the scale is how strong you are first on the squat and the deadlift…and all body composition goals will follow…thats why Periodization is everything because if you dont account for that and cns behaviors on advanced to upper intermediate powerlifiting numbers one will never hit powerlifitng goals… or limit… think 400+ squat 500+ deadlift most guys can get there naturally without drugs… everybody limit will depend on them and their trainign and their genetics so it is my mission in life to find mine but i hink i need a coach to write me a new training program to account for this cns and progression fact , the heavier the weight on the bar the longer and harder it will to add even more otherwise we would all squat 700 in a year right and it doesnt work that way
It wasn’t too many years of lifting that I dropped singles altogether. I worked with percentages in the 4 rep range when trying to get stronger. Save the singles for the powerlifting meets.
That routine has a limited shelf life. If youve been stalled this long its time for a change. Theoretically after 3 years you should be wayyyyyyy past the stage where your adding weight even once a week. Im assuming you seen regression on your lifts from time to time?
correct … and one step at a time before i switch to true bodybuilding work and do it as my accories currently…im focusing on true strength work squat, deadlift chin up dip…but really a squat deadlift
i know it does 5x5 is good for beginners and its entiretity and maybe asscories like curls or tricpes extensions or weighted chin ups and weighted dips and dumbell presses, and a cable and machines and so on…but it isnt true strength work…when the weights are heavier on squat and deadlift you cant add weight as fast ..and your volume goes down and rest interavals go up and progression slow down so something like 3x3 works better …nonetheless you need a perdization program to accomadate that we all do to hit potentia l
i just noticed the stronger i got on that program the harder it was to do it as it is written and the harder it is to pr evvery day… im not pring every day anymore what am i doing wrong progression wise?
my next goals are to squat 400+ and deadlift 500+
yes even in the beginners stage…but i skip that stuff for now and i do it sometimes… but squat and deadlift training will take everybody furthur will me it has so thats why i care about it most… imo you could just squat and deadlift and do nothing else and you are already doing what is best to meet muscle and strnegth potential…remember we all know the best ifbb pros were storng powerlfiters first squatting 600 + deadlifting 700+ especially the 20th century bodybuilders before all the drug and dosage and genetic explosion whatever has happend it seems like new school bodybuilders dont talk about powerlifitng like they use to … like regan grimes or chris bumstead or brandon curry …drugs or no drugs you will never get the best of both worlds unless you well damn do well do both !!!