Problems with PL squats

[harhar]

Quick stats (dont laugh.. you gotta start somewhere): Been going to gym for 5months now (though the first 1.5 months was stupid). I am currently 18yo, 157lb, 5' 8".
Bench: 185lb x 1
Oly Squat: 205lb x 4
Dead: 265lb x 1

Today I made my first attempt at PL squats. And it felt way harder than oly squats. Is this normal? Maybe its b/c I got new shoes (chucks.. I always felt like falling over deadlifting with running shoes) but I dont think thats it.

I've heard I should be doing box squats until I get the form down and feel the strain on my hams. Oh and I also started a WSBB style routine with less volume than actual WSBB (going to try increase gradually).. Would that be ok for a beginner like me?

 

[H_T_]

what did you do differently?

 

[curgeo]

yeah....it's going to feel different. When you do an olympic squat, you are using your quads a bit more than your hamstrings. In a powerlifting squat, the whole posterior chain of hams, glutes, lowerback is being used and not so much your quads.

YOu have probably been doing Oly squats for a while. You are not used to activating the hips, glutes/ham area. Your a quad squatter and you will learn in time how to use the posterior chain to your advantage. It is stronger and offers you better leverage.

Don't forget, there is motor learning involved. Your body is used to squatting oly, but now it has to learn how to squat Pl. It has to unlearn what it already knows.

Make sure to read every article at www.elitefts.com They are a great resource.

You should start to box squat as this will teach you how to "sit back" and learn how to load up your hamstrings and hips. Don't get discouraged. It takes a while to learn. Do you have anybody that can show you how to do it? I would recommend trying to find some powerlifters in your area. This can help you learn technique as well as teach you tricks to take advantage of your leverages.

The chucks are a great shoe. Make sure when you squat to push your knees apart to activate the hips. The chucks will not roll so you can press out at the sides of your feet to push your knees out.

I have only been doing WSB for a couple of months. I have my whole training log documented on AF. Follow my link and we can give you some tips that we have picked up and you can look at how I started to get going.

If I can help you, email me and I will do what I can. Please check out my log on AF.

Good luck.

 

[Illuminati]

Quick stats (dont laugh.. you gotta start somewhere): Been going to gym for 5months now (though the first 1.5 months was stupid). I am currently 18yo, 157lb, 5' 8".
Bench: 185lb x 1
Oly Squat: 205lb x 4
Dead: 265lb x 1

Today I made my first attempt at PL squats. And it felt way harder than oly squats. Is this normal? Maybe its b/c I got new shoes (chucks.. I always felt like falling over deadlifting with running shoes) but I dont think thats it.

I've heard I should be doing box squats until I get the form down and feel the strain on my hams. Oh and I also started a WSBB style routine with less volume than actual WSBB (going to try increase gradually).. Would that be ok for a beginner like me?

welcome to the world of powerlifting my friend. dont worry about your numbers. as long as you make progress, and are constantly trying to break your previous record, that is all that matters. you should only compete against yourself.
chucks are a hell of a good shoe for powerlifting. i wear them myself (gots me some all black ones.) just like curgeo said, make sure that you push down and out when coming out of the hole from the squat. this will help to activate the hips, glutes, and posterior chain. the reason why you felt like you were falling over when you were wearing running shoes, is because of the heal on the shoes will cause you to rock onto your toes. the reason why you see so many people wearing chucks (or wrestling shoes) is because they have flat soles, and prevent this.
i would definately reccommend the box squats. you might want to start with something that is just above parallel so that you can get used to sitting back when you squat. as you get more and more comfortable with sitting back, start lowering the box until you get to just below parallel.
i too, have been training WSB for a while now (little over 7 months.) i have made tremendous gains since starting. but i had a very solid foundation when i started the WSB, from years of bodybuilding. you should check out the powerlifting forum that is on this site. lots of great info there. i have a training log that i just started in hopes of getting some feed back to help me with my program and my progress.
also, its good that you are not starting out with a lot of volume. a lot of beginners make that mistake. i know i did, and it quickly lead to over training, and prevented me from making gains. my problem was that it was hard for me to get out of the BBing mode, and wanted to do lots of extra work, where as in PL, that will only hurt you. just do like you said, start with lower volume and work yourself up.

 

[Chambewy20]

I have been training Westside for almost a year now and have made tremendous gains doing so.

The chucks are a staple for Westside, when squatting, pretend you are spreading the floor with your feet and like the others said, push out on the sides of your shoes.

Posterior chain work is a must, if your gym has the right equipment, GHR's, Reverse Hypers, etc... if not, like mine, 45 degree raises, straigt leg deadlifts, romanian deads, zercher squats, good mornings, and anything to work your hamstrings.

Don't be afraid to squat wide and box squatting is a must. Also, build up your abs, not for a six pack, but for core strength, standing abs off a lat pull down, straight leg sit-ups or leg raises, weighted sit-ups.

Have fun!

 

[harhar]

Monday (ME DL/squat day)
Max effort squat variation or DL variation
Romanian DL 3x8rep
Natural Glute ham raise 3x5rep

Tuesday (DE bench day)
bench press 3 different grips 10x3rep
JM press or Close grip bench 4x2rep (may do tuck plache instead)
farmers walk and grip work
Abs


Wednesday
jump rope

Thursday (DE DL/squat day)
box squat 10x2rep
fast DL singles x 6
Natural Glute ham raise and/or pull through
Abs

Friday (ME bench day)
Max effort bench variation
dips or JM press 2x8 rep
tuck planche

Saturday
Abs
jump rope
farmers walk and additional grip work

Sunday rest

1 set of pull ups (3/4 of max) everyday except sunday.

This is my current newbie set up. I cant train on sunday so I mixed up the days quite a bit.

 

[Quadsweeps Sister]

Welcome! That looks really good - sounds as though you've included a lot of good exercises and have a great variation. Make sure you're eating enough do you can obtain the strength you are striving for.

I think your going to see some great improvements. Just like everyone said - be sure to improve the core strength, belt not too tight so you can breathe into it and press your belly into the belt. Good luck and take care.