Powerlifting Squat Program Advice for Breaking Plateaus?

[stevenandrew]

Hey everyone,

I’ve been running a basic linear progression program for my squat, but I’ve hit a plateau that I just can’t seem to break. My current 1RM is 365 lbs, and I’ve been stuck here for the past two months despite consistent training and nutrition.

I’m considering switching things up with a more focused powerlifting squat program, but I’m not sure which one to try. Should I go with something like Smolov, the Cube Method, or a program with more weekly frequency like DUP (daily undulating periodization)?

Also, would it be worth incorporating variations like pause squats or front squats to help build strength and break through sticking points?

I’d love to hear what’s worked for you guys in a similar situation. Any specific tips or program recommendations for overcoming a squat plateau would be greatly appreciated!

 

[stevenandrew]

Hey everyone,

I’ve been running a basic linear progression program for my squat, but I’ve hit a plateau that I just can’t seem to break. My current 1RM is 365 lbs, and I’ve been stuck here for the past two months despite consistent training and nutrition.

I’m considering switching things up with a more focused powerlifting squat program, but I’m not sure which one to try. Should I go with something like Smolov, the Cube Method, or a program with more weekly frequency like DUP (daily undulating periodization)?

Also, would it be worth incorporating variations like pause squats or front squats to help build strength and break through sticking points for Squat program?

I’d love to hear what’s worked for you guys in a similar situation. Any specific tips or program recommendations for overcoming a squat plateau would be greatly appreciated!

Thanks in advance for the help!

 

[Kowboy On Sherdog]

@Stargazer Rex ?

 

[zapataxiv]

sounds like we are in a pretty similar boat.
I'd be wary of full on smolov but I think smolov jr. is an ok alternative.

I ran smolov jr 2.5-75 times this year
but for bench not squats

I had taken a decade off of lifting and I came back at the beginning of the summer this year. at the beginning I struggled with benching 200, I just benched 300 this week. so a pretty huge jump but a couple notes. I benched 300 when I was younger so this inst like new strength gains and my body weight is pretty heavy at 220.

the good parts of smolov is the frequency of work gives you a big boost on tech especially as a beginner or low level intermediate that can boost your numbers . although the reason I stopped about 2/3 the way brought my last wave was I started getting pain in my joints and muscles.

I switched to a different high volume benching program I am running now. This program not only has high volume but various rep ranges and intensity combined with a lot of accessory work to help build the supporting muscles to prevent Injury and boost strength.

so basically what I am saying is to try and find a program you can stand probably with a good volume and various rep range work, also to have accessory work / hypertrophy work

 

[Oblivian]

I just pulled up my old log because I knew I had a stalling point similar. It was exactly at 365 lbs! After a while of staying stalled there, I ran a program that got me from 365 lbs to 435 lbs in 5 months. I did stall again, and ran a similar program that got me from 445-475 in a couple months. It's not a whole typed out program, but it's a pretty basic concept. It is squatting at least 2 times a week, but sometimes I'd start earlier so it ended up being more than 2 sessions in 7 days (worse would be 2 in 5 days). Intensity and volume vary. You'd alter your rep ranges and just look to increase based off of those.

Week 1:
Day 1: Volume - higher reps (5+ range) Example 5x5, 3 sets of 8
Day 2: Top Set - low rep (4 reps or less) Work up to a top set

Week 2:
Day 1: Volume - low reps (4 reps or less) Example: 8 singles, 6 sets of 3
Day 2: Top Set - high reps (5+ range) I rarely went above 8-10 reps and kept the weight moderately high in relation to 1RM. I wasn't interested in something like 50% of 1RM for high reps.

This is assuming you are still close to peaking at 365 lbs. I think the top sets really help show what you can push through that you don't get with a pure volume based program.

 

[Baby Hanma]

Hey everyone,

I’ve been running a basic linear progression program for my squat, but I’ve hit a plateau that I just can’t seem to break. My current 1RM is 365 lbs, and I’ve been stuck here for the past two months despite consistent training and nutrition.

I’m considering switching things up with a more focused powerlifting squat program, but I’m not sure which one to try. Should I go with something like Smolov, the Cube Method, or a program with more weekly frequency like DUP (daily undulating periodization)?

Also, would it be worth incorporating variations like pause squats or front squats to help build strength and break through sticking points?

I’d love to hear what’s worked for you guys in a similar situation. Any specific tips or program recommendations for overcoming a squat plateau would be greatly appreciated!

More calories, lower reps with heavier weight... And then here's the kicker... Tinier increments of progression. Think of adding 2 pounds to your squat weight every week with micro plates instead of slapping 2.5 pound plates each side.

Good luck. Just listen to my advice instead of the losers here and you'll be fine. I'm a genius.

 

[Baby Hanma]

I just pulled up my old log because I knew I had a stalling point similar. It was exactly at 365 lbs! After a while of staying stalled there, I ran a program that got me from 365 lbs to 435 lbs in 5 months. I did stall again, and ran a similar program that got me from 445-475 in a couple months. It's not a whole typed out program, but it's a pretty basic concept. It is squatting at least 2 times a week, but sometimes I'd start earlier so it ended up being more than 2 sessions in 7 days (worse would be 2 in 5 days). Intensity and volume vary. You'd alter your rep ranges and just look to increase based off of those.

Week 1:
Day 1: Volume - higher reps (5+ range) Example 5x5, 3 sets of 8
Day 2: Top Set - low rep (4 reps or less) Work up to a top set

Week 2:
Day 1: Volume - low reps (4 reps or less) Example: 8 singles, 6 sets of 3
Day 2: Top Set - high reps (5+ range) I rarely went above 8-10 reps and kept the weight moderately high in relation to 1RM. I wasn't interested in something like 50% of 1RM for high reps.

This is assuming you are still close to peaking at 365 lbs. I think the top sets really help show what you can push through that you don't get with a pure volume based program.

Don't listen to Oblivian. He squats with a belt.

 

[stevenandrew]

sounds like we are in a pretty similar boat.
I'd be wary of full on smolov but I think smolov jr. is an ok alternative.

I ran smolov jr 2.5-75 times this year
but for bench not squats

I had taken a decade off of lifting and I came back at the beginning of the summer this year. at the beginning I struggled with benching 200, I just benched 300 this week. so a pretty huge jump but a couple notes. I benched 300 when I was younger so this inst like new strength gains and my body weight is pretty heavy at 220.

the good parts of smolov is the frequency of work gives you a big boost on tech especially as a beginner or low level intermediate that can boost your numbers . although the reason I stopped about 2/3 the way brought my last wave was I started getting pain in my joints and muscles.

I switched to a different high volume benching program I am running now. This program not only has high volume but various rep ranges and intensity combined with a lot of accessory work to help build the supporting muscles to prevent Injury and boost strength.
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so basically what I am saying is to try and find a program you can stand probably with a good volume and various rep range work, also to have accessory work / hypertrophy work

thank you so much for your suggestion

 

[JimRussel]

My current 1RM is 365 lbs, and I’ve been stuck here for the past two months despite consistent training and nutrition.

Two months is nothing in a training timeline. And you shouldn't be testing your 1RM that often. Testing/working up to a 1RM isn't making you stronger. It's a waste of a squat workout.

Stop working up to 1RMs, squat more often with better technique and better programming, and eat more.

 

[stevenandrew]

I just pulled up my old log because I knew I had a stalling point similar. It was exactly at 365 lbs! After a while of staying stalled there, I ran a program that got me from 365 lbs to 435 lbs in 5 months. I did stall again, and ran a similar program that got me from 445-475 in a couple months. It's not a whole typed out program, but it's a pretty basic concept. It is squatting at least 2 times a week, but sometimes I'd start earlier so it ended up being more than 2 sessions in 7 days (worse would be 2 in 5 days). Intensity and volume vary. You'd alter your rep ranges and just look to increase based off of those.

Week 1:
Day 1: Volume - higher reps (5+ range) Example 5x5, 3 sets of 8
Day 2: Top Set - low rep (4 reps or less) Work up to a top set

Week 2:
Day 1: Volume - low reps (4 reps or less) Example: 8 singles, 6 sets of 3
Day 2: Top Set - high reps (5+ range) I rarely went above 8-10 reps and kept the weight moderately high in relation to 1RM. I wasn't interested in something like 50% of 1RM for high reps.
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This is assuming you are still close to peaking at 365 lbs. I think the top sets really help show what you can push through that you don't get with a pure volume based program.

thank you so much for your suggestion