ME Lower: Squat bomb & still average

[Zander1983]

ATF Squats: 352 x 1 (previous PR), 374 x Miss

ATF Squats - excellent form, but no grunt
132 x 5
176 x 5
220 x 3
264 x 1
308 x 1
352 x 1 (previous and unchanged PR)
374 x Miss

Straight-leg Deadlift - weak
220 x 5
231 x 5
264 x 5

Snatch-grip Deadlift - very easy, but still weak
220 x 5 x 2 sets

Overhead Lunges - just wasting time
Bar x 5/leg x 2 sets

That's two poor workouts in a row I am going to take the coming week very easily, since I'm not a fan of complete breaks. No maximum effort or speed work, just a basic push-pull-legs split with submaximal weights and reduced volume.

I've been neglecting the importance of periodization since I've started my own version of WSB. I'll have to consider introducing a more structured form to my workouts because I don't like hitting a brick wall like this, although I was loving the freedom of just doing whatever I pleased. Maybe a light week as planned will get me back to a point where I can continue to do that.

In future I'm going to back off on 1RMs too, because I've definately gone overboard. All part of the learning experience, I guess.

As for the squat video, it just felt damn heavy on my back and I didn't have the will to get it moving Not a good day.

 

[kingc_79]

keep up the hard work..i know what ya mean...i need to structure mine a lil better myself and layoff the maxes...but nice squat by the way and dont let it get ya down...everyone has their off days...but i think ya had a good workout.

 

[Zander1983]

Thanks for the encouragement, but I've definately hit a flat spot. When I was really structured with my periodization my gains were perpetual, so this is a new experience for me.

The light week should do a world of good. I'll be back with a vengence, don't worry about that.

 

[coolcolj]

Hey don't get down.

But I do question why you attempted you old max again.

You should have done one single just under your max, and then one over, but not 20lbs over though. 365lbs would ahve been good enough, if you got that then try 375 and so on.

 

[Zander1983]

Hey don't get down.

But I do question why you attempted you old max again.

You should have done one single just under your max, and then one over, but not 20lbs over though. 365lbs would ahve been good enough, if you got that then try 375 and so on.

I really shouldn't have been maxing out on my squat now anyway. That old max was only about a month old, if I remember correctly. 365 would've been good enough, you're right. I think it would've gone up too.

My bench is so close to my squat, its a bit silly. I might consider some squat specialisation of some kind...

 

[coolcolj]

gaining 2.5lbs a week is a lot

 

[revexrevex]

form was awesome, you got it halfway, dont worry, 20 lbs in a month is a lot especailyl when you get closer to 400! Its not like you got stapled by it, it will definetely be yours and more bro, you and I both know this

 

[rjl296]

do you workout in an apartment ??

 

[Zander1983]

do you workout in an apartment ??

No, just a room in my house. Its both a study and gym.

 

[Mike_Rojas]

I agree with ccj - you shouldn't have tried so much weight. Just be happy with a little PR.

I do the same thing, too.

 

[from zero]

Don't be hard on yourself bro. I know you'll have it in no time.

 

[Lord_Suston]

from looked good, look liek you get stuck where I usually get stuck. More hammy work and glute work, don't worry next time go for just 10lbs and I am sure you will get it.

 

[b fold the truth]

You stopped at the bottom on the 2nd rep. How come?

You really need to sit back more and arch that back...

B True

 

[Zander1983]

Today is my second day off in a row. I'm looking forward to taking it easy in the gym this week and then powering ahead once again. The fire is still there

from looked good, look liek you get stuck where I usually get stuck. More hammy work and glute work, don't worry next time go for just 10lbs and I am sure you will get it.

Been focusing on my hammies and glutes a lot of late, but I will continue to amp it up after my light week.

You stopped at the bottom on the 2nd rep. How come?

You really need to sit back more and arch that back...

B True

The squat felt damn heavy on my back and I didn't have the will to get it moving. It wasn't a good day and the previous workout was also poor.

For the style of squats I'm doing I honestly don't think I could sit back any further and think my form was pretty good. Afterall, they're ass to the floor Olympic squats, not powerlifting style. My stance was very close compared to a PL squat.

 

[Exodus]

if your doing wsb, or powerlifting, that was not that great of form. if your a bodybuilder, that was really good form.

sitting back should help you to be much much stronger, plus keeps the knees healthy.

i think you just need to read over wsb principals again. they never go to a 1 rep max on bench squat or deadlift except when its the end of their program and they are testing themselves, or have another meet coming up.

you should pick from different exercises what you want to go to 1 rep max's on. to me the best way is to follow this pattern.

week 1 - some type of goodmorning.
week 2 - some type of box squat, pin squat
week 3 - some type of goodmorning
week 4 - some type of deadlift - st leg, rack pull, rev band.

goodmornings are the staple in the squat/deadlift day. they are harder than any squat or deadlift could ever be. so you use that exercise more than any other.

X

 

[Zander1983]

if your doing wsb, or powerlifting, that was not that great of form. if your a bodybuilder, that was really good form.

Right now my goals are all mixed up. Definately not a powerlifter and definately not a boydbuilder. I want to run fast and jump high, but also be strong and maintain the size I've gained recently.

Squatting powerlifting style I don't see the same transfer to sports as squatting Olympic style like I have been. I'd be greatful if somebody could explain if that type of transfer exists, because powerlifting squats - while capable of moving massive weights safely - seem detached from the way the body actually performs athletically.

Thanks for the rest of the advice though, solid as always.

 

[ffknight84]

Right now my goals are all mixed up. Definately not a powerlifter and definately not a boydbuilder. I want to run fast and jump high, but also be strong and maintain the size I've gained recently.

Squatting powerlifting style I don't see the same transfer to sports as squatting Olympic style like I have been. I'd be greatful if somebody could explain if that type of transfer exists, because powerlifting squats - while capable of moving massive weights safely - seem detached from the way the body actually performs athletically.

Thanks for the rest of the advice though, solid as always.

good point, which is why i think im going back to olympic style squats. ( well i never did go away from them, i just tried to )

 

[BodybuildingUniverse]

Afterall, they're ass to the floor Olympic squats, not powerlifting style. My stance was very close compared to a PL squat. [/B]

just my opinion, but I didnt think either squat was especially deep. They'd pass in a PL comp and will certainly keep you growing - but as for being "ass to floor?" I dont know...