Squatting 405: One year for 4 plates

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I can 405 low bar to parallel pretty readily. I'm 50 lbs away high barring it off an 8" box. So I'm not really that far away beltless but man is my back rounding. That will be the obstacle to surmount.
 
Aleks Sytsevich said:
Had to toss your shorts?

Want to know a secret on how to get that 405? Be consistent. Either do a program, or if you're doing something you have created, follow your plan. It's tempting to max out, but if you aren't a PL or doing a meet, there's more to gain from reps and following a good plan.
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Didn't have to toss them, but a lot of rest between sets if you follow me. I just wanted to see how I looked low bar. Even at 315 I was just hitting parallel. At least high bar I know I'm hitting it because I bounce at the bottom. Maybe there's just a "feel" I don't have for it, but low bar is always high for me. Even when I pull myself down after I hit the bottom it's just barely below parallel. Could be shit mobility. Not a coach.
 
Anybody know something different for piriformis syndrome? I do ibuprofen and a handful of stretches for it. Still flares up and knocked me out for a couple weeks at a time.
 
cincymma79 said:
Didn't have to toss them, but a lot of rest between sets if you follow me. I just wanted to see how I looked low bar. Even at 315 I was just hitting parallel. At least high bar I know I'm hitting it because I bounce at the bottom. Maybe there's just a "feel" I don't have for it, but low bar is always high for me. Even when I pull myself down after I hit the bottom it's just barely below parallel. Could be shit mobility. Not a coach.
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You'll rarely get someone squatting ATG doing low bar. As long as you're breaking parallel it's a good squat
 
Since it's Christmas, I'm going to give a nice reply.

Stop squatting high. No excuses. If you aren't going to hit depth with that weight, don't descend at all. A failed squat to depth is better. Cutting depth, for whatever reason, will only teach you to squat high, and will solve no technical issues.
 
for many of you whom are getting gainz and/or making progress quickly, what programs are you using?

5x5?

or 5/3/1

something different?

Please share.
 
I can fail to squat upwards of 600lbs, easy. Maybe even more with a monolift.

Explosive negatives FTW.
 
LogicalInsanity said:
for many of you whom are getting gainz and/or making progress quickly, what programs are you using?

5x5?

or 5/3/1

something different?

Please share.
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In my opinion, just be consistent and put the work in. Don't look for quick progress which may come to an abrupt halt, rather just look to keep improving over days, weeks, months, years.
 
So, I finally started going to the gym back in February, sadly, not real consistently until about September. I started, only being able to squat 115. Now I've hit 275 and I feel like I'm about to plateau again. And it has zero to do with the actual weight and more to do with it feels like the damn bar is going to crush my back when I go to take it off the rack.

Suggestions?
 
Tosa said:
Since it's Christmas, I'm going to give a nice reply.

Stop squatting high. No excuses. If you aren't going to hit depth with that weight, don't descend at all. A failed squat to depth is better. Cutting depth, for whatever reason, will only teach you to squat high, and will solve no technical issues.
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It's a form issue I've addressed and am working. Basically since my knees weren't spreading enough there was nowhere else for my torso to go but forward. I'm still working on it but that right there is as low as my legs would go with my knees in. I'm still getting used to balancing the weight correctly. I have hit 385 and 405 since but didn't film it. I going to try and get the Olympic up to 405 from 365 (though I was sick when I did that). Didn't raise how inflexible my hips were. They'd never been an issue in jiu-jitsu and i've won tournaments there. Different sport and all but I figured flexibility wouldn't be an issue, it is.
 
JRT6 said:
I can 405 low bar to parallel pretty readily. I'm 50 lbs away high barring it off an 8" box. So I'm not really that far away beltless but man is my back rounding. That will be the obstacle to surmount.
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good luck. i m interested to see your progress and ways you address this with :)
Keep up updated.


It's a form issue I've addressed and am working. Basically since my knees weren't spreading enough there was nowhere else for my torso to go but forward. I'm still working on it but that right there is as low as my legs would go with my knees in. I'm still getting used to balancing the weight correctly. I have hit 385 and 405 since but didn't film it. I going to try and get the Olympic up to 405 from 365 (though I was sick when I did that). Didn't raise how inflexible my hips were. They'd never been an issue in jiu-jitsu and i've won tournaments there. Different sport and all but I figured flexibility wouldn't be an issue, it is.
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From my experience, lots of times when people said they lack the flexibility in some certain positions, it's mostly because they lack strength in said positions too.
From the difficulties you describe, I would advise doing some paused sets
 
How about this for 2nd squat day
Monday heavy deadlift light squat
Friday heavy squat light deadlift
Keep a bench and press day ad they are, since I'm making good progress there (though I still am just shy of 225 on press, really close though)

Light being 60 to 70x5x5
 
Even if it's a form issue, working up to heavy singles with a partial range of motion isn't going to help, and will quite possibly make things worse.

Think of it as the reverse of mobility or flexibility work - instead of teaching your muscles to relax enough to allow you to move through certain ranges of motion, it teaches your muscles to prevent movement beyond the partial range of motion being trained.
 
LogicalInsanity said:
for many of you whom are getting gainz and/or making progress quickly, what programs are you using?

5x5?

or 5/3/1

something different?

Please share.
Click to expand...

Juggernaut with the 5/3/1 assistance template and like 800kcal surplus
 
I've read about that but don't fully understand the best way to implement them. I do them during my warmup but that's largely to stretch. I'll do them up to a few sets at 225. How would I specifically train with them
 
LogicalInsanity said:
for many of you whom are getting gainz and/or making progress quickly, what programs are you using?

5x5?

or 5/3/1

something different?

Please share.
Click to expand...

5/3/1 2 days a week template. Squat and bench on one day and deadlift and OHP on the other. I think on the first page my squat is listed at 380 but I have been cutting my weight back down so have lost some strength(probably 355 or 365 if I am lucky). I think this is mainly from lowering my volume on my squats when I switched to the 2 day a week template so have added some easy sets of 6 or so reps at 225 on deadlift/OHP day and one burnout set on squat/bench day at 225 which usually is around 12 reps.
 
There is no gear preventing you from going lower, and 400lbs on your back will push anyone down as low as they care to go. The only thing stopping you from going lower is fear.
 
Well I dumped 315 on the third rep yesterday. I suppose that means the "triple" I posted last week shouldn't count. I had video again but lost it when I synced my new phone to an older icloud backup. Next week gonna take a run at a 1rm. Hoping for 335 or 345
 
Got around to update the first starting maxes.

@cincy: I put down your 365 squat as your starting max. It is simply the the number you'd be least likely to decieve yourself.

@raptor: I'd plucked your numbers into a rep-calculator and put an estimated starting max down for you.
 
I am so not making this. I hurt my back again and now even after almost two months my back squat is not even close to what it was, let alone 4 plates. Maybe next year...
 
LogicalInsanity said:
for many of you whom are getting gainz and/or making progress quickly, what programs are you using?

5x5?

or 5/3/1

something different?

Please share.
Click to expand...

5/3/1 for primary stuff, sometimes use 5 x 5 for assistance exercises.
E.g. Bench 5/3/1 on day 1
Bench 5 x 5 on day 4
 
Hit 345 yesterday for a single, but I'm not positive I hit parallel. Felt pretty deep but I was ascared of the weight so I could've cheated a bit. Definitely got past parallel for 335 but not sure about 345 as I didn't get it on tape. Slowly climbing that ladder though...
 
MatterOverMind said:
Lol, this thread is for squats, not knee bends.
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haha I watched that whole vid thinking he would explain why its so high but nope, doesnt even address it.

cincymma, that video is right there for you to witness - how can you not see youre not doing a full squat? As a seasoned veteran of S&C you should know better by now. Browsing your other vids, I see youre decently strong so do them squats proper bro.
 
Tosa said:
Since it's Christmas, I'm going to give a nice reply.

Stop squatting high. No excuses. If you aren't going to hit depth with that weight, don't descend at all. A failed squat to depth is better. Cutting depth, for whatever reason, will only teach you to squat high, and will solve no technical issues.
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I agree. People at the gym ask me all the time to spot them.. and then they ask me if they hit depth, as if I'm judging that as I spot them. I tell them to stop worrying about it and fucking bury it. If you're worried about your depth, then I hate you.
 
ballhawkdawk said:
I agree. People at the gym ask me all the time to spot them.. and then they ask me if they hit depth, as if I'm judging that as I spot them. I tell them to stop worrying about it and fucking bury it. If you're worried about your depth, then I hate you.
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I don't mind checking depth, but back spotting someone is the worst possible vantage point for checking depth. Aside from maybe being suspended directly above them. And when I'm spotting someone, I'm just focused on spotting, not their technique.
 
bad seed said:
haha I watched that whole vid thinking he would explain why its so high but nope, doesnt even address it.

cincymma, that video is right there for you to witness - how can you not see youre not doing a full squat? As a seasoned veteran of S&C you should know better by now. Browsing your other vids, I see youre decently strong so do them squats proper bro.
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I did say I'm not getting my knees our far enough and not hitting depth in the video. At the end. I swear it's right there. Correction at 1:04ish. Also the squat video right before this one I already said this
 
Just make a better video and end the doubt.
 
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