squat plateau

[wnt2bBeast]

I know intraining had a similar question about plateauing on 5x5..well ive been stuck at the same weight doing front squats 5x5 for 3 weeks now..want some opinions about the best way to proceed..
1. up the weight 5lbs and do 5x3, keep going until plateau, then go back to sticking point and try 5x5
2. switch to reg squats 5x5..but where would be a good starting weight?
3.run 1g of test prop so ill be stronger next leg day..j/k
4.cut my legs off if i can't break through in 1 month!!!

 

[Scotsman]

I might try lowering the weight a little bit and doing slow or pause fs's just to give you more resistance at the base. Also maybe with a little bit lighter weight you can figure out if there is a problem you aren't seeing on the higher weights.

Other option is add weight and do less reps, but maybe try the other one if you are doing a strict 5x5.

Cheers,
Scotsman

 

[majutsu]

I like #4, bound to work.

You could also do same weight up to 5x6, then usually you can do 5x5 at a higher weight. Progressing on weight is a little easier than progressing 2.5-5lbs I find.

 

[view]

Look for the 1.25 pound plates. Not all gyms have them, but mine do. They worked for a plateau of mine before.

 

[Vash]

Closest thing to 1 1/4 lb weights are clamps in my gym. Could toss those on

 

[wnt2bBeast]

I might try lowering the weight a little bit and doing slow or pause fs's just to give you more resistance at the base. Also maybe with a little bit lighter weight you can figure out if there is a problem you aren't seeing on the higher weights.

Other option is add weight and do less reps, but maybe try the other one if you are doing a strict 5x5.

Cheers,
Scotsman

sounds reasonable..ive been lifting alone for awhile now i usually had my brother with me and he would always watch make sure everything is in line..i would say its a prett strict 5x5
my other exercises are reverse hacks and GM's (usually do 5 rep work sets)
thanx bro!!!

 

[wnt2bBeast]

I like #4, bound to work.

You could also do same weight up to 5x6, then usually you can do 5x5 at a higher weight. Progressing on weight is a little easier than progressing 2.5-5lbs I find.

thanks bro if i go with #4 im going to mail them too you lol!!! So you would lighten up a little and go 5x6 then try to hit the sticking point?

 

[wnt2bBeast]

Look for the 1.25 pound plates. Not all gyms have them, but mine do. They worked for a plateau of mine before.

dont have any..how did you break through that plateau??

 

[wnt2bBeast]

Closest thing to 1 1/4 lb weights are clamps in my gym. Could toss those on

already got those on

 

[cwick0]

drop the 5x5 training temporarly.

go back to sets of 10 for a couple of weeks then go back to the 5x5

 

[view]

dont have any..how did you break through that plateau??

I never really switched up the 5x5, but I switched up leg press for bb hack squats. None of those machine hack squats.

I honestly felt a large difference for them. Two weeks later I was uping the weight again.

 

[Backlash]

There is probably some way you can simulate 1 lb plates, like hanging a damp hand towel or something on either side of the bar. Just have to be careful with exactly how much weight it is.

 

[Scotsman]

sounds reasonable..ive been lifting alone for awhile now i usually had my brother with me and he would always watch make sure everything is in line..i would say its a prett strict 5x5
my other exercises are reverse hacks and GM's (usually do 5 rep work sets)
thanx bro!!!

How low are you going on your gm's? Chain suspended or rack?
What are you doing for hamstrings?
What else do you do for quads?
Do you do core specific exercises(deads, heavy ab work, etc.)?

Yeah my brother is in and out when it comes to the gym so sometimes I have feedback the rest of the time I am on my own.

Cheers,
Scotsman

 

[wnt2bBeast]

How low are you going on your gm's? Chain suspended or rack?
What are you doing for hamstrings?
What else do you do for quads?
Do you do core specific exercises(deads, heavy ab work, etc.)?

Yeah my brother is in and out when it comes to the gym so sometimes I have feedback the rest of the time I am on my own.

Cheers,
Scotsman

Heres my routine:
Front squats 5x5
Rev hacks 2 work sets of 6-8 reps
seated leg curls or 1 legged curls 3x8
GM's in a power rack i try to get as low as poss 2x5

absolutely im deadlifting usually 2-3 work sets of 2-5 reps
abs 2x week rope crunches or weighted crunch machine

 

[Scotsman]

Heres my routine:
Front squats 5x5
Rev hacks 2 work sets of 6-8 reps
seated leg curls or 1 legged curls 3x8
GM's in a power rack i try to get as low as poss 2x5

absolutely im deadlifting usually 2-3 work sets of 2-5 reps
abs 2x week rope crunches or weighted crunch machine

Looks pretty solid. Two things you might try:

1. Do narrow stance leg press to work on vastus and straight quad strength.

2. Try power cleans. They add a lot of core strength and use a lot of the same muscles as front squatting.

Additionally you might add a set or two of straight leg deads to finish off the lower back upper glute area.

Cheers,
Scotsman

 

[wnt2bBeast]

Thanks Scots appreciate the help!! Is it posible to hit the lower back too many times in a week? between squats/gms and deads plus sldl? im sure i will incorporate your advice into my routine..gotta spread some k before i hit ya again!!

 

[Dieharder]

try some westside style techniques, higher frequency and using different variations and % of your max

 

[bignate73]

maybe switch to zerchers for a while, or incorporate some speed work at 60% of your 1RM with front squats.

 

[Scotsman]

Thanks Scots appreciate the help!! Is it posible to hit the lower back too many times in a week? between squats/gms and deads plus sldl? im sure i will incorporate your advice into my routine..gotta spread some k before i hit ya again!!

Yes it is definitely possible to overwork any body part. Escpecially lower back as you use it for virtually everything you do. See how training goes and if you feel like you are recovering enough to keep going or if you need more rest you can either: Consolidate two days exercises for low back into one day, Rotate from week to week (ie. do sldl one week and gm's the other), drop one exercise from the rotation for a while.

Cheers,
Scotsman