why does my squat suck?

[jeremys]

today i was lifting at school and i worked up to a set of 225 for 5. haven't lifted that since before my back injury. i also deadlifted 309 (not much, but also a lot more than the past 7-8 months). then i did some reverse hypers, ham, and ab work.

i was wondering if you guys can help me think of what my weak link is. there's people in my classes that weigh over 100 pounds less than me, yet squat more. that's just fucking unacceptable.

now, when i squat...it's REALLY slow on the way up. it's like i can almost hit a sticking point with no weight it's that slow. (obviously i'm going to have to do some speed box work). my sticking point is right above parallel, i believe, just like most other people.

i do ham and ab work. i don't lean forward much, so i'm fairly sure it's not abs. i've been moving my stance out a lot recently and i'm weak in that stance (pretty wide, but a lot shorter ROM). also stopped going ATF

i guess i'm just weak all over?? it's sad that i can bench more than i can squat. pathetic

 

[louden_swain]

You must stick with one program and train your ass off!!!

Starting making progress charts in excel, monitor what you are eating, and keep a log of your weight each day.

Make each and every workout intense. You must sweat to keep your heart rate up!!

I the gym take 1 to 2 minutes maximum between sets. Your workouts should be no longer than 1 hour. Any longer, and you are not getting the job done.

Since you are in high school, there are plenty of sports to participate in. This will help melt the pounds off. I am sure your track and field team could use some good athletes. Why not become stronger and more athletic?

With your build, you could probably become a good thrower. You might want to check on trying out for shot put, discus, or javelin.

Training is specifically focused on strength training and technique training. I absolutely loved it when I participated!!!

Give all of these suggestions some thought.

Most of all. . . .good luck!!

 

[louden_swain]

By the way, what is your routine?

The legs can handle a lot.

You might want to try this:

Warmups

1 x 10 reps, 1 x 5 reps, 1 x 3 reps

Building sets:

5 x 5-8 reps with heavy weights.

If you aren't nauseated or severely fatigued. . .you aren't pushing yourself hard enough.

Also, it never hurts to add some really heavy half squats to overload yourself every now and then. Increase the weight by 150 percent when you do this.

Stiff Leg deads are excellent for strengthening the hams and lower back.

Squat over a box when you perform full squats. . .this will build tremendous hip strength.

To focus on quad growth use a closer stance.

Other assistance work includes:

Leg Presses
Lunges
Leg Extensions

 

[collegiateLifter]

you are trying to do glute and ham based not quad driven squating, correct?

 

[jeremys]

i was hoping to give westside another go around. i need to learn how to squat right, and i need to do the right kind of assistance work for whatever form i use.

i'm guessing i'm at 20% bodyfat right now, and i'm pretty sure that i could drop a bit more just by actually doing more than bench work (since i can now) and by doing some GPP, which i need anyway

i would be comfortable at 18%

as for sports..i would be varsity at football and/or wrestling, but i don't really like either of them any more. i lose too much strength during the season and the shitty attitudes of most people involved sucks.

 

[jeremys]

you are trying to do glute and ham based not quad driven squating, correct?

correct. i feel i may squat more using quads, but i know it'd be best in the long-run to get used to a more powerful form

 

[gmanlax7]

you should do wrestling, you would get in great shape. who cares if you lose strength, you are what ? 16 ?

 

[louden_swain]

you should do wrestling, you would get in great shape. who cares if you lose strength, you are what ? 16 ?

Thats what I am saying!!! Wrestling is the most difficult sport out there!! You will be in phenomenal shape, plus you will become stronger. Wrestlers are the hardest working athletes I have ever been associated with. Think about it!!

 

[louden_swain]

Next season, make the 215lb class!! You said yourself you were trying to cut down. . . wrestling will do it!!

 

[jeremys]

guys..i know that wrestling is tough. it requires extreme dedication. it also requires desire. i don't have any desire to wrestle and i actually hate it. it would make me miserable.

back to the original topic..i think i may not be stable in the upper body when i hold/unrack the weight. maybe i just don't pull shoulder blades together and bring elbows in to get tight

that could be part of the problem

 

[JOKER47]

back to the original topic..i think i may not be stable in the upper body when i hold/unrack the weight.

You mentioned quite some time ago that you had a hard time doing reverse-hypers. B-Fold suggested that your abs may not be strong enough yet to do that exercise without passing out from lack of air. (Rememeber that thread and question?)

If you are having trouble staying stable in the squat, weak abs coiuld still be the problem. That thread was not that long ago, and even if you have started working abs religiously, they still might not be strong enough by now to keep your core stable for squats.


.02,
Joker

 

[jeremys]

You mentioned quite some time ago that you had a hard time doing reverse-hypers. B-Fold suggested that your abs may not be strong enough yet to do that exercise without passing out from lack of air. (Rememeber that thread and question?)

If you are having trouble staying stable in the squat, weak abs coiuld still be the problem. That thread was not that long ago, and even if you have started working abs religiously, they still might not be strong enough by now to keep your core stable for squats.


.02,
Joker

you might be on to something. however, i can do regular reverse hypers (on a rev. hyper machine) with no problem. it's just laying across a damn board that started to hurt. that problem did become fixed fairly fast though.

i know that no matter how strong i think my abs are, i should train them hard and heavy. they may be part of the problem, but i'm sure there's something else that's going on here

 

[Fatty4You]

Have you ever tried 1 + 1/4 squats? Basically, you squat down, and in this case, you go up only a quater of the way, then come back down, then go all the way up. This counts as ONE rep. And it will force you hit the sticking point. Obviously you will have to use lower weight, but it might help you out.

-Fatty

 

[jeremys]

Have you ever tried 1 + 1/4 squats? Basically, you squat down, and in this case, you go up only a quater of the way, then come back down, then go all the way up. This counts as ONE rep. And it will force you hit the sticking point. Obviously you will have to use lower weight, but it might help you out.

-Fatty

i might try this sometime. thanks

 

[JOKER47]

you might be on to something. however, i can do regular reverse hypers (on a rev. hyper machine) with no problem. it's just laying across a damn board that started to hurt. that problem did become fixed fairly fast though.

i know that no matter how strong i think my abs are, i should train them hard and heavy. they may be part of the problem, but i'm sure there's something more important that's going on here

Yeah, the board is uncomfortable, I agree. (That's the setup I have in my garage. I'm sort of a weenie, so I wrap a towel around the board for alittle extra comfort when I do them, though) However, I noticed the stronger my abs get, the easier they are to do.

For me, I would find the hardest way to do something, and do it that way. It helps identify weaknesses.

Also, variation in ab work really helps. In the last few months, I have added standing ab pulldowns, (or whatever they are called.) spread eagle situps, and regular situps to my ab work. I do ab work three times a week, and do one of the above each time. (BTW, my regular situps are done on a bench with my feet secured so that I am laying flat without my knees in the air. Makes them a lot harder than with knees in the air.)

Good luck man,
Joker

 

[jeremys]

Yeah, the board is uncomfortable, I agree. (That's the setup I have in my garage. I'm sort of a weenie, so I wrap a towel around the board for alittle extra comfort when I do them, though) However, I noticed the stronger my abs get, the easier they are to do.

For me, I would find the hardest way to do something, and do it that way. It helps identify weaknesses.

Also, variation in ab work really helps. In the last few months, I have added standing ab pulldowns, (or whatever they are called.) spread eagle situps, and regular situps to my ab work. I do ab work three times a week, and do one of the above each time. (BTW, my regular situps are done on a bench with my feet secured so that I am laying flat without my knees in the air. Makes them a lot harder than with knees in the air.)

Good luck man,
Joker

thanks again. i could always use more variety in ab work. thinking maybe side bends or something too

 

[JOKER47]

thanks again. i could always use more variety in ab work. thinking maybe side bends or something too

Hannibal suggested something for working the sides once. (I can't rememeber what those muscles are called. Your side abs??)I can't remember what it was called, but it was basically a one-armed deadlift.

You take a loaded curl bar, place it beside you, and squat down and grab it, then stand straight up.

Also works your grip strength well, he said. I haven't tried them yet, but I plan to check them out sometime.

Just FYI,
Joker

 

[jeremys]

Hannibal suggested something for working the sides once. (I can't rememeber what those muscles are called. Your side abs??)I can't remember what it was called, but it was basically a one-armed deadlift.

You take a loaded curl bar, place it beside you, and squat down and grab it, then stand straight up.

Also works your grip strength well, he said. I haven't tried them yet, but I plan to check them out sometime.

Just FYI,
Joker

i don't have a curl bar but i'll try it with a regular bar.

btw, i think you're referring to the 'obliques'

 

[JOKER47]

i don't have a curl bar but i'll try it with a regular bar.

btw, i think you're referring to the 'obliques'

Obliques!!!! Yes!!! Karma for you!!! (Why can I never remember that???)


Joker

 

[spatts]

jeremys, do you have a video of your lift?

Sorry if it's been asked...didn't read every word.

 

[jeremys]

no i don't have a video but just watch the discovery channel and wait until they show an obese elephant trying to stand up. looks kinda like that. haha

nope, no video