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Workout Crew: Squat Plateaus?
Posted on 10/8/15 at 10:30 am
Posted on 10/8/15 at 10:30 am
Got any good recommendations for breaking through a squat plateau? I'm doing 5-3-1 and can't seem to break through my current training max. Some folks on here recommended going to seated press when my standing overhead press was plateauing and that helped TREMENDOUSLY!
Anything similar yal would recommend for a squat plateau? It's mainly at the absolute bottom of my squat that I lose it. If I can get it moving back up I'm ok.
Appreciate it and thanks again for the OH Press help!
Anything similar yal would recommend for a squat plateau? It's mainly at the absolute bottom of my squat that I lose it. If I can get it moving back up I'm ok.
Appreciate it and thanks again for the OH Press help!
15
Posted on 10/8/15 at 10:32 am to FootballNostradamus
quote:
Got any good recommendations for breaking through a squat plateau?
Currently working on that myself. Trying to get a special longer bar manufactured. I can't add anymore plate to the bar.
This is the OT, man!
Posted on 10/8/15 at 10:36 am to FootballNostradamus
quote:
Anything similar yal would recommend for a squat plateau? It's mainly at the absolute bottom of my squat that I lose it. If I can get it moving back up I'm ok.
You need to work on some isometric holds so that you can become accustomed to the load.
Work on pause squats in particular. Take about 60-70% of your 1MR and sit in the hole at the bottom of the movement for roughly 3-5 seconds before accelerating up. This is a trick used by a number of powerlifters.
Also, consider doing box squats. This will place a greater emphasis on the concentric portion of the lift and will allow you to focus more on your explosiveness from the bottom position.
Paused lifts
This post was edited on 10/8/15 at 10:40 am
Posted on 10/8/15 at 10:39 am to FootballNostradamus
quote:
Some folks on here recommended going to seated press when my standing overhead press was plateauing and that helped TREMENDOUSLY!
Box squats are often recommended - get one that is either adjustable or just the right height for your flexibility and - don't slam down, mind you, but lower, stop, then squat up from the box. You will find it more comfortable to adopt more of a prayer squat alignment - maybe even 90 degrees, but some folks swear by them for plateaus.
In my limited experience, I switched to a box because of knee problems. It is much easier to keep the shin relatively perpendicular to the floor and does cut some of the shearing force on the knee as well. I have not used the box to break any plateaus, though.
ETA: Steve, jinx.
This post was edited on 10/8/15 at 10:41 am
Posted on 10/8/15 at 10:53 am to FootballNostradamus
google gayle hatch squat program
Posted on 10/8/15 at 10:56 am to FootballNostradamus
quote:
I'm doing 5-3-1 and can't seem to break through my current training max.
I like to rotate between doing heavy lifts like 5-3-1 and doing high rep lifts with lighter weights. Try switching for a couple weeks then going back to 5-3-1.
Posted on 10/8/15 at 11:03 am to FootballNostradamus
Add in a second squat day and do some pause squats.
Posted on 10/8/15 at 11:05 am to GeorgeTheGreek
Nevermind, i see Saint Amant Steve beat me too it. 
I always agree with his advice. One of the few non "bro" idiots on here unlike mouton.
I always agree with his advice. One of the few non "bro" idiots on here unlike mouton.
Posted on 10/8/15 at 11:16 am to FootballNostradamus
what part of the squat are you having trouble with? that will determine recommendation.
Posted on 10/8/15 at 11:25 am to FootballNostradamus
do 4 sets of 8. each rep do a 4 second negative with a one second positive. 40 second rest between each set.
then do 3 drop sets decreasing weight about 20% each time. on the last rep of each drop set hold the seated squat position for 20-30 seconds. ideally no rest or a minimum of 10 seconds between each drop set.
then do 3 drop sets decreasing weight about 20% each time. on the last rep of each drop set hold the seated squat position for 20-30 seconds. ideally no rest or a minimum of 10 seconds between each drop set.
Posted on 10/8/15 at 11:32 am to Ace Midnight
quote:
Box squats are often recommended - get one that is either adjustable or just the right height for your flexibility and - don't slam down, mind you, but lower, stop, then squat up from the box. You will find it more comfortable to adopt more of a prayer squat alignment - maybe even 90 degrees, but some folks swear by them for plateaus.
X3. I got to 605 doing these but I really don't like doing them. They will for sure help your drive out of the hole though.
Posted on 10/8/15 at 11:50 am to MWP
Do you guys completely let the load off of your legs on the box squat? I know you have to keep the tension in the correct muscles to keep your form, but are you just hitting the box and coming off, or do you unload your legs, then get back into it. I've been doing the latter and with much less weight, it's working my legs pretty hard, but I don't want to fall into bad habits from doing it.
Posted on 10/8/15 at 11:55 am to hawgfaninc
Thanks fellas.
I do pause sets with super low weight on my deload week, but I'll start working them in more for heavier sets.
I also figured box squats would be a no-brainer similar to the seated OH press but just wanted to get some validation before adding them in.
I do pause sets with super low weight on my deload week, but I'll start working them in more for heavier sets.
I also figured box squats would be a no-brainer similar to the seated OH press but just wanted to get some validation before adding them in.
Posted on 10/8/15 at 12:06 pm to GeorgeTheGreek
quote:
One of the few non "bro" idiots on here unlike mouton.
I would love to hear examples of some of the "bro" advice I have given.
Posted on 10/8/15 at 12:07 pm to FootballNostradamus
how are squats and OH press tied in together again?
Posted on 10/8/15 at 12:09 pm to Lester Earl
quote:
how are squats and OH press tied in together again?
That's not what he's saying. He was doing standing presses and hit a plateau. Advice on here steered him to seated presses.
So, he came back for help on squats.
(FN - please feel free to correct me if I'm wrong about this.)
Posted on 10/8/15 at 12:09 pm to FootballNostradamus
I haven't hit the plateau yet with squats but I probably ain't lifting the poundage you guys are yet...I find the squatting has a huge mental component when you get to heavy sets.
Posted on 10/8/15 at 12:14 pm to FootballNostradamus
Box Squats, yoke bar squats and reverse hypers have been helpful for me.
Posted on 10/8/15 at 12:30 pm to KG6
quote:
Do you guys completely let the load off of your legs on the box squat?
Not completely but it's a decent pause for the guys I lift with. The primary focus for us is to drive off the box.
I saw a good article on T-Nation a while back for plateaus on squats. I think it is a read everyone on here would find helpful.
Posted on 10/8/15 at 1:03 pm to Ace Midnight
Box squats have their place in a program supervised by a S&C coach. I'm wary of Joe Bro doing them by himself in the gym. You're only issued one spine.
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