TS_eXpeed

Anyone have any tips or ideas for supplemental exercises that'll help me increase my squat? For the life of me, I can't seem to get past 255. I hit 255 the first time probably 3-4 months ago and I can't get past it. I'm doing full ass-to-grass squats and I know I'm going balls to wall as far as effort goes.

FWIW, my deadlift has been steadily increasing over that same period of time. My last workout, I hit a PR of 355 for my dead.


Also, if it matters, I'm following Rippetoe's 'Starting Strength' program so my working sets are 5 reps, and ideally up to 5 sets of the max weight.



I'm actually going to the gym for the first time in about a week tomorrow. I decided to deload for a week since I haven't in a long time and thought it wouldn't hurt.

justnspace

iTrader: (1)

Break through that plateau!!!!!

TS_eXpeed

I'm trying! Lol...just can't seem to figure out how....hence the thread.

justnspace

iTrader: (1)

I have no advice, just encouraging words.

DeathMetal

iTrader: (2)

Ripptoe 5x5 is STARTER strength...and that's it. If your body has adapted to handling a heavy volume of squats and can recover sufficiently to hit it again in 3 days, then you're ready for the next level - Madcow 5x5. This is more for the intermediate lifter and, I'll put it bluntly - FUCKING WORKS. If you're NOT overcoming your plateau using this method then you are either (a) simply not ready (b) Not eating enough. EAT, EAT, GODDAMN, EAT (I'm talking +4k cals, 2g pro / lb. BW, etc.) You may not be able to hit the progressive load target each week, but that's ok. I cannot emphasize this enough, but follow the method PRECISELY. I smashed every PR I established using this method.

Now, I am going to ask this question - where do you falter in your squats? You should be able to pinpoint the weak link (i.e. quads, lower back, core, etc.) during the full ROM, which should help you overcome this plateau. I am guessing that your back and core are well in line seeing the disparity between your squat and DL.

Here's the link, brother...go get it!!!

http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

Mizouse

lol, looking at the preview of this thread, i thought this was spam or something else...

TS_eXpeed

justnspace

iTrader: (1)

Tomorrow, I'm starting the Riptoe's SS.

TS_eXpeed

Cool.
Thanks DeathMetal.

From what things I believe in, the 3 most fundamental parts of getting stronger are
1) Lifting big
2) Eating....a lot, and
3) Sleeping


If any of those are lacking for me, it's the eating. I do try my hardest to eat and eat and eat, but my insane schedule occasionally prevents me from getting the intake I feel that I truly need. Would you say at those weights, it's getting into the more immediate range of lifting? I really have liked Starting Strength, but I'm not opposed to trying something else either. Time to eat!

TS_eXpeed

SS is badass. I've actually been doing a slightly modified version, but I'm doing compound lifts every workout.

I love deadlifts now. Favorite compound lift for me. I'm hoping I can hit 405 sometime this summer. Not sure if it'll happen, but I'm going to damn well try. Gonna take some hard work.

justnspace

iTrader: (1)

I've told you once before, but I like the clean and press. I'm trying on the snatch and cleans, but they're hard.

I just read a little about the SS and I'm def. willing to try.

TS_eXpeed

That's the one lift I've still failed to try/learn (power clean).


I want to...to be honest though, I'm just nervous to do/try it. I'm a stickler when it comes to form in the gym, and I feel...no, I know I'd fuck it up 100 ways over.

Mizouse

cmon now... now tell me if you see this you wont expect something else?

DeathMetal

iTrader: (2)

By intermediate it means it's more taxing on the body, so individuals whom are not in the proper condition to recover quickly enough willl readily fizzle out. I think you'll start to feel the effects of this program at week 5...

Just a suggestion...I would wager that as busy as your schedule is, mine is busier yet. Taking this in to consideration, I spend about 3 to 4 hours on Sunday cooking everything well in advance. Generally speaking, I'll prepare 6lbs. of chicken breast and 3lbs of lean steak, mix with tons of veggies and add brown rice to hit certain macronutrient levels. That will cover 2 of my meals, and I'll prepare about 60 hard boiled eggs r cook up egg whites and prepare those for the week. My fridge has about 15 tupperware containers on Monday and I'll use 3 per day.

...just one approach!

justnspace

iTrader: (1)

^damn, I would love to raid your fridge.

SharksBreath

iTrader: (33)

^that is the way to do it. i do something similar as well. tupperware container galore. i make it on sundays as well and consists of a weeks worth of food, 3 meals.

-egg whites/oatmeal
-one meat, either (shrimp/salmon/chicken/steak/tilapia) w/ brown rice and veggies
-2x protein shakes
-apples n almonds
-harvest bar powerbars
-tons of water

^shit gets boring, but keeps you going.

DeathMetal

iTrader: (2)

I'll take a pic next Sunday, it's rather insane. Not to mention 5lbs. of cottage cheese in there.

Stepien20

iTrader: (1)

I'm currently on this program and my squat has been shooting up like crazy.(10lbs a week) By far one of the best programs i've ever been on.

http://uploading.com/files/get/bca58f88/

TS_eXpeed

....

Stepien20

iTrader: (1)

?

TS_eXpeed

Oh....nvm

DeathMetal

iTrader: (2)

Brandon24pdx

Funny you can pick up 355 but can't squat more than 255.

Nah in all honesty it takes awhile to build a heavy squat. Most guys are lucky if they can get their max to increase 10-15 lbs in a month squatting twice a week. I know I'd never bother squatting x2 a week at this point, so at only 4 squat workouts a month, it takes time and patience.

Doom878

I've been doing a 5x5 program focusing mainly on bench, squat, dead, row, weighted pullups, and a few other auxiliary exercises. My strength has definitely improved and I too struggling with the eating. But I have seen leaning out while getting stronger. As for the OP who I don't think is here anymore, my squat was getting stronger as well but then I started plateauing. Rather than doing the much more agressive program Death Metal suggested, I went to 3x3 and lifted heavier without screwing up form. Including the warmup sets it is less reps overall so I'm seeing how my body reacts.

GraySiCK

The best way to increase your squat... is to SQUAT. Squat heavy and often!

I wouldn't even start looking into accessory work or different squat variations until you're over 3 plates.

Once you've got a decent squat, Front Squats, Split Squats, Box Squats, Chains, Bands, etc are all great variations to implement to improve your squat.

Make sure you hit proper depth now. The longer you wait, the harder it will be to add that ROM.

Doom878

Yup frequency. Squatting twice a week vs once a week is so beneficial.