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Posted: 3/31/2014 5:44:14 PM EDT
[#1]
You are doing a little much starting out.
You should get on a beginner strength program. Like starting strength. |
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Posted: 3/31/2014 5:46:31 PM EDT
[#2]
Yeah too much IMO.
Your squat should be a lot more than your hang clean. Bench and strict press in the same workout isn't what I'd recommend. Personally I think if you only have one day to get into a rack dedicate that to squat day- bench and press at home. Do your back squats and squat accessory work (front squat maybe? I'm not a fan of leg press really) |
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Posted: 3/31/2014 5:47:23 PM EDT
[#3]
Quote HistoryQuoted:
You should get on a beginner strength program. Like starting strength. Yeah, and this. You're all over the place. Where'd you get this program? |
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Posted: 3/31/2014 6:01:03 PM EDT
[#4]
Quote HistoryQuoted:
Yeah too much IMO. Your squat should be a lot more than your hang clean. Bench and strict press in the same workout isn't what I'd recommend. Personally I think if you only have one day to get into a rack dedicate that to squat day- bench and press at home. Do your back squats and squat accessory work (front squat maybe? I'm not a fan of leg press really) But I like doing bench and shoulder press on the same day. 
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Posted: 3/31/2014 6:07:16 PM EDT
[#5]
Any chance you buy a rack off craigslist and set up at home?
I am doing squats twice a week and going to three times a week as soon as my schedule allows. I can tell you that when I was doing squats three days a week on Stronglifts I made really good progress. In my totally uneducated opinion one day of squats is going to be tough to make gains with. |
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Posted: 3/31/2014 6:26:35 PM EDT
[#6]
Yeah I figured it was a little much to be doing all at once. I have starting strength and am in the process of reading it. I am trying to get him to buy into it but he hates squats. He pretty much does bench, curls, and triceps pull downs. I am trying to do more complex movements but didn't want to screw up my chances of getting back in here so I had to shadow him a little on the bench. I have pretty much neglected my legs all my life and am trying to change that (Trying to dunk again before I'm 30).
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Posted: 4/1/2014 8:05:45 AM EDT
[#7]
Hopefully you will have more access to a squat rack and can incorporate at least a couple of days of squats into your routine. Deadlifts are good also.
I must be the weirdo because I like squats and deadlifts and don't like the bench and hate rows. Don't get me started on pull ups. |
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Posted: 4/2/2014 5:50:41 PM EDT
[#8]
OK update...Went back tonight and tried to cut down the routine a bit
5 min on treadmill to warm up Squat 45x5 95x5 115x5 125x4 115x5 Bench 135x5 185x5 205x5 205x5 185x5 Deadlift 115x5 135x5 155x5 Dips 2x7 Decline Crunch 2x20 Treadmill 5 min Is this starting to look a little better routine wise? |
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Posted: 4/2/2014 6:00:59 PM EDT
[#9]
Quote HistoryQuoted:
OK update...Went back tonight and tried to cut down the routine a bit 5 min on treadmill to warm up Squat 45x5 95x5 115x5 125x4 115x5 Bench 135x5 185x5 205x5 205x5 185x5 Deadlift 115x5 135x5 155x5 Dips 2x7 Decline Crunch 2x20 Treadmill 5 min Is this starting to look a little better routine wise? Why are you backing the weight back down? |
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Posted: 4/2/2014 6:52:26 PM EDT
[#10]
No spotter so trying to make sure I can complete the reps. Is this hindering my progress? If so I can stop doing it.
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Posted: 4/2/2014 8:57:54 PM EDT
[#11]
Quote HistoryQuoted:
No spotter so trying to make sure I can complete the reps. Is this hindering my progress? If so I can stop doing it. The safety pins in the rack are your spotter. You never said what program your using. |
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Posted: 4/2/2014 8:59:21 PM EDT
[#12]
Mark Rippetoe's starting strength is an excellent start.
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Posted: 4/2/2014 9:11:28 PM EDT
[#13]
Quote HistoryQuoted:
Hopefully you will have more access to a squat rack and can incorporate at least a couple of days of squats into your routine. Deadlifts are good also. I must be the weirdo because I like squats and deadlifts and don't like the bench and hate rows. Don't get me started on pull ups. I love squats, deadlifts, and bench. Not a fan of rows, hate pullups, and loathe running
I echo the sentiment that SL5x5 is a great program and I made a lot of gains on it, although like everyone I eventually plateaued. But that's not a reason to avoid it; just know that you'll have to switch to another program eventually. |
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Posted: 4/2/2014 10:23:31 PM EDT
[#14]
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Posted: 4/3/2014 2:07:07 AM EDT
[#15]
Quote HistoryQuoted:
No spotter so trying to make sure I can complete the reps. Is this hindering my progress? If so I can stop doing it. It's not helping. Ask for help or lift in a cage or rack. You must have really neglected your legs if you can bench 205 and only get 125 in squats. On the bright side squat weight goes up fast but it's painful and you have to stick with it. |
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Posted: 4/3/2014 2:30:21 AM EDT
[#16]
 
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Posted: 4/3/2014 4:40:08 AM EDT
[#17]
Quote HistoryQuoted:
It's not helping. Ask for help or lift in a cage or rack. You must have really neglected your legs if you can bench 205 and only get 125 in squats. On the bright side squat weight goes up fast but it's painful and you have to stick with it. Quote HistoryQuoted:
Quoted:
No spotter so trying to make sure I can complete the reps. Is this hindering my progress? If so I can stop doing it. It's not helping. Ask for help or lift in a cage or rack. You must have really neglected your legs if you can bench 205 and only get 125 in squats. On the bright side squat weight goes up fast but it's painful and you have to stick with it. He may be the "friends don't let friends skip leg day" guy
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Posted: 4/3/2014 6:04:04 AM EDT
[#18]
Quote HistoryQuoted: OK update...Went back tonight and tried to cut down the routine a bit Is this starting to look a little better routine wise? I wouldn't squat and deadlift on the same day, but that's just me. It would behoove you to just do Starting Strength and do it to the letter. |
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Posted: 4/3/2014 7:31:21 AM EDT
[#19]
I got the workout for yesterday from starting strength p.306. Not sure how some say follow starting strength to a T one sentence then the next say don't dead and squat on the same day. Isn't ss a squat 3 day a week program?
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Posted: 4/3/2014 7:43:09 AM EDT
[#20]
As a beginner, squats and deads on the same day are very doable. As you become more experienced, when you go heavy it's too taxing on the body. Ir's somewhat counter-intuitive, but (assuming no steroids) experienced lifters are able to recruit more muscles at once and really tax the CNS in a way that makes two or three heavy days a week counterproductive. This is why you see guys like the West Side crew doing a heavy day and a dynamic day.
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Posted: 4/3/2014 7:53:30 AM EDT
[#21]
Yep, since I dropped deads and squats to only one day a week each (seperate days), ive gotten bigger numbers in both reps and max.
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Posted: 4/3/2014 9:20:21 AM EDT
[#22]
Quote HistoryQuoted:
I got the workout for yesterday from starting strength p.306. Not sure how some say follow starting strength to a T one sentence then the next say don't dead and squat on the same day. Isn't ss a squat 3 day a week program? Yes you do them on the same day in SS. You have a ways to go before you need to break them up. |
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Posted: 4/3/2014 10:33:37 AM EDT
[#23]
Quote HistoryQuoted:
Yes you do them on the same day in SS. You have a ways to go before you need to break them up. Quote HistoryQuoted:
Quoted:
I got the workout for yesterday from starting strength p.306. Not sure how some say follow starting strength to a T one sentence then the next say don't dead and squat on the same day. Isn't ss a squat 3 day a week program? Yes you do them on the same day in SS. You have a ways to go before you need to break them up. You never have to break them up. I have lifted for years and still do squats and deads on the same day, twice a week. One 5/3/1 i do reversed BBB so on squat days I do dead 5x10@ 50% and on deadlift day I do squat 5x10@50% |
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Posted: 4/3/2014 10:41:55 AM EDT
[#24]
Quote HistoryQuoted:
You never have to break them up. I have lifted for years and still do squats and deads on the same day, twice a week. One 5/3/1 i do reversed BBB so on squat days I do dead 5x10@ 50% and on deadlift day I do squat 5x10@50% Quote HistoryQuoted:
Quoted:
Quoted:
I got the workout for yesterday from starting strength p.306. Not sure how some say follow starting strength to a T one sentence then the next say don't dead and squat on the same day. Isn't ss a squat 3 day a week program? Yes you do them on the same day in SS. You have a ways to go before you need to break them up. You never have to break them up. I have lifted for years and still do squats and deads on the same day, twice a week. One 5/3/1 i do reversed BBB so on squat days I do dead 5x10@ 50% and on deadlift day I do squat 5x10@50% See even he isn't to the point where he has to break them up and he has lifted for years. |
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Posted: 4/3/2014 3:03:52 PM EDT
[#25]
Quote HistoryQuoted:
See even he isn't to the point where he has to break them up and he has lifted for years. Quote HistoryQuoted:
Quoted:
Quoted:
Quoted:
I got the workout for yesterday from starting strength p.306. Not sure how some say follow starting strength to a T one sentence then the next say don't dead and squat on the same day. Isn't ss a squat 3 day a week program? Yes you do them on the same day in SS. You have a ways to go before you need to break them up. You never have to break them up. I have lifted for years and still do squats and deads on the same day, twice a week. One 5/3/1 i do reversed BBB so on squat days I do dead 5x10@ 50% and on deadlift day I do squat 5x10@50% See even he isn't to the point where he has to break them up and he has lifted for years. Tcataz is also talking about BBB, not the main 5/3/1. Remember also that on SS you're only doing a 1x5 deadlift. If you're doing a 3x5 squat and a 3x5 deadlift HEAVY on the same day, I don't think that's conducive to getting the best results possible. |
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Posted: 4/7/2014 5:55:39 PM EDT
[#26]
4-5-14
Squat 45x5x3 65x5 95x5 115x5x3 Press 45x5x2 65x5 85x5x3 Deadlift 45x5x2 95x5 115x5 135x5 155x5x2 Decline Crunch 20x2 |
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Posted: 4/7/2014 5:59:16 PM EDT
[#27]
Quote HistoryQuoted:
4-5-14 Squat 45x5x3 65x5 95x5 115x5x3 Press 45x5x2 65x5 85x5x3 Deadlift 45x5x2 95x5 115x5 135x5 155x5x2 Decline Crunch 20x2 Throw more weight on that squat bar. You won't feel like you need to do crunches. 
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Posted: 4/7/2014 5:59:41 PM EDT
[#28]
4-7-14
Squat 45x5x2 65x5 85x3 105x2 125x5x3 Bench 45x5x2 95x5 135x3 185x2 205x5x3 Deadlift 45x5x2 95x5 135x3 165x5 Decline Crunch 20x3 |
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Posted: 4/7/2014 6:01:26 PM EDT
[#29]
Throw more weight on that squat bar. You won't feel like you need to do crunches.
Haha yeah I'm workin my way up on those squats. |
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Posted: 4/7/2014 6:06:42 PM EDT
[#30]
Quote HistoryQuoted:
Throw more weight on that squat bar. You won't feel like you need to do crunches.
Haha yeah I'm workin my way up on those squats. You get DOMS yet? |
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Posted: 4/7/2014 6:17:26 PM EDT
[#31]
A little but I may have started a little light just to make sure I get the form down on squats and deads. But those last two reps on every exercise were tough.
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Posted: 4/7/2014 6:21:21 PM EDT
[#32]
Quote HistoryQuoted:
A little but I may have started a little light just to make sure I get the form down on squats and deads. But those last two reps on every exercise were tough. When you get close to your real limit for the first time you will know it 2 days later.
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Posted: 4/16/2014 6:08:49 PM EDT
[#33]
UPDATE
Since 3-29 I have increased my squat by 45lb and my deadlift from 155 to 195. When I started doing SS I was only doing 5x1 at 205 on bench press Today I did 5x3 at 210. Schedule wise I should have done 5x3 at 215 but got hung on my last rep at 210 Saturday so I repeated that weight tonight. I feel like I am really starting to hit my max's on everything but deadlift so I may have to reduce the weight I'm increasing each workout. I really struggled with my last set of squats tonight(I still have little girly legs) I probably need to be eating more. I put a video of my last set on YouTube for critique. I want form advice before I get into a weight that can really hurt me. Just by looking at it for the first time with my untrained eye I believe my upper body is dropping too far forward. Sorry for the crappy angle I didn't have anyone to hold my phone so I propped it up on a machine(Finally found a use for that smith machine). http://youtu.be/vNtIMM0veD4 |
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Posted: 4/16/2014 6:16:24 PM EDT
[#34]
I just recently started back on the 3 day a week squat routine. But instead of doing all back squats, I have been alternating front squats and back squats on different days. And it has really helped my progression.
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Posted: 4/16/2014 6:20:03 PM EDT
[#35]
Quote HistoryQuoted:
UPDATE Since 3-29 I have increased my squat by 45lb and my deadlift from 155 to 195. When I started doing SS I was only doing 5x1 at 205 on bench press Today I did 5x3 at 210. Schedule wise I should have done 5x3 at 215 but got hung on my last rep at 210 Saturday so I repeated that weight tonight. I feel like I am really starting to hit my max's on everything but deadlift so I may have to reduce the weight I'm increasing each workout. I really struggled with my last set of squats tonight(I still have little girly legs) I probably need to be eating more. I put a video of my last set on YouTube for critique. I want form advice before I get into a weight that can really hurt me. Just by looking at it for the first time with my untrained eye I believe my upper body is dropping too far forward. Sorry for the crappy angle I didn't have anyone to hold my phone so I propped it up on a machine(Finally found a use for that smith machine). http://youtu.be/vNtIMM0veD4 Looks like you are leaning too far forward for high bar squats. Take a little more time to setup. |
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Posted: 4/17/2014 6:43:17 AM EDT
[#36]
Your back rounds and falls apart at the bottom. work on your hip mobility
Start with some goblet squats and get the form down and work on stretching our your hip flexors so the back doesn't collapse. Looks like you are a big tall lanky guy, welcome to squats sucking for big tall lanky guys. We have to go a LONG way down. |
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Posted: 4/17/2014 11:04:17 AM EDT
[#37]
This has nothing to do with the actuall squat but turn around in the squat rack. NEVER rack the bar backward. When it gets heavy that can be trouble.
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Posted: 4/17/2014 11:45:08 AM EDT
[#38]
Quote HistoryQuoted:
This has nothing to do with the actuall squat but turn around in the squat rack. NEVER rack the bar backward. When it gets heavy that can be trouble. good catch. I didn't catch that and i watched it like 3 times. Listen to tcataz!!!!!!!!!! |
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Posted: 4/17/2014 1:02:44 PM EDT
[#39]
Thanks for the advice guys. I usually face the rack but just didn't think about it this time. I remember reading in SS that its dangerous to do it otherwise.
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Posted: 4/17/2014 1:08:21 PM EDT
[#40]
Quote HistoryQuoted:
Your back rounds and falls apart at the bottom. work on your hip mobility Start with some goblet squats and get the form down and work on stretching our your hip flexors so the back doesn't collapse. Looks like you are a big tall lanky guy, welcome to squats sucking for big tall lanky guys. We have to go a LONG way down. BTLG here and I approve this message. |
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Posted: 4/22/2014 8:56:03 AM EDT
[#41]
Finally get my squat form just right and I'm getting a sharp pain in the left knee at the top of the positive portion of the squat. Wondering if I'm going to need a brace or something
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Posted: 4/22/2014 10:39:18 AM EDT
[#42]
Quote HistoryQuoted:
Finally get my squat form just right and I'm getting a sharp pain in the left knee at the top of the positive portion of the squat. Wondering if I'm going to need a brace or something Can you post a vid of your squat? I have/had the same trouble as you once I started getting up into the mid 300's. The video I posted showed that I wasn't really hinging at the hips and sitting back into the hole, hence I was "quadding the shit" out of my squat causing my knee to get in front of my toes. We'll be more than happy to make fun of you help out. 
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Posted: 4/22/2014 11:28:53 AM EDT
[#43]
Quote HistoryQuoted:
Can you post a vid of your squat? I have/had the same trouble as you once I started getting up into the mid 300's. The video I posted showed that I wasn't really hinging at the hips and sitting back into the hole, hence I was "quadding the shit" out of my squat causing my knee to get in front of my toes. We'll be more than happy to make fun of you help out. Quote HistoryQuoted:
Quoted:
Finally get my squat form just right and I'm getting a sharp pain in the left knee at the top of the positive portion of the squat. Wondering if I'm going to need a brace or something Can you post a vid of your squat? I have/had the same trouble as you once I started getting up into the mid 300's. The video I posted showed that I wasn't really hinging at the hips and sitting back into the hole, hence I was "quadding the shit" out of my squat causing my knee to get in front of my toes. We'll be more than happy to make fun of you help out. Knee is probably extending past the toes a bit. I'll try to get a vid up. Hm, just moved my leg and it felt a bit sore. Wonder if I injured the damn thing. Great. 
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Posted: 4/23/2014 6:04:08 PM EDT
[#44]
Got PR's in Squat (165), OHP (105), and Deadlift (225) tonight. on my squats I only did 3x4x165
I tried some active recovery last night with light (95lb) squats trying to work on my form. I'm thinking that may have messed me up for tonight. I have two rest days before I go back in. Should I go for 3x5x165 or 3x5x170? |
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Posted: 4/25/2014 3:38:36 AM EDT
[#45]
Quote HistoryQuoted:
Got PR's in Squat (165), OHP (105), and Deadlift (225) tonight. on my squats I only did 3x4x165 I tried some active recovery last night with light (95lb) squats trying to work on my form. I'm thinking that may have messed me up for tonight. I have two rest days before I go back in. Should I go for 3x5x165 or 3x5x170? If you missed more than 2 reps you should stay at same weight. |
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Posted: 4/30/2014 6:17:16 PM EDT
[#46]
YNDTP
I have been making significant gains in Bench and Deadlift for the last month but am struggling on the Squats. I feel like I am struggling to gain any strength at all and have been having a hard time increasing my workset by 5lb every workout. 
I have added about 100lb to my deadlift in almost a month however my squat has almost stalled. I cant seem to finish the last few reps if I up my squat weight. HELP |
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Posted: 4/30/2014 7:15:58 PM EDT
[#47]
Quote HistoryQuoted:
YNDTP I have been making significant gains in Bench and Deadlift for the last month but am struggling on the Squats. I feel like I am struggling to gain any strength at all and have been having a hard time increasing my workset by 5lb every workout. <a href="http://s178.photobucket.com/user/bte0816/media/Untitled.jpg.html" target="_blank">http://i178.photobucket.com/albums/w248/bte0816/Untitled.jpg</a> I have added about 100lb to my deadlift in almost a month however my squat has almost stalled. I cant seem to finish the last few reps if I up my squat weight. HELP What does the graph represent? Third bar bench, fourth squat and fith deadlift? Just posting the input data might be easier to see what you've done so far. Without that, the next question is how is your diet and overall recovery? Next is how is your form, have you posted a video before? |
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Posted: 4/30/2014 7:17:49 PM EDT
[#48]
Quote HistoryQuoted:
YNDTP I have been making significant gains in Bench and Deadlift for the last month but am struggling on the Squats. I feel like I am struggling to gain any strength at all and have been having a hard time increasing my workset by 5lb every workout. <a href="http://s178.photobucket.com/user/bte0816/media/Untitled.jpg.html" target="_blank">http://i178.photobucket.com/albums/w248/bte0816/Untitled.jpg</a> I have added about 100lb to my deadlift in almost a month however my squat has almost stalled. I cant seem to finish the last few reps if I up my squat weight. HELP Deadlift is easy to add weight to at first. It will get hard soon enough. Squat was always my worst until I started doing front squats on alternating days. Since I did that my back squats have taken off. Or you could do a reset. |
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Posted: 5/1/2014 5:48:48 AM EDT
[#49]
depends on your body type too.
Different people are made to do different things. Big tall lanky guys have a tough time with squats (we have to go a LONG way) and bench press, but we rock at deadlifts short squat guys with short arms rock at squat and bench press and struggle with deadlift. or, different types of bodies.... |
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Posted: 5/28/2014 5:52:17 PM EDT
[#50]
So frustrated. I was having a super hard time adding strength to my squat so i upped my calories to between 3200-3500 a day. In the past two weeks I have added 30lb to my squats, this is a good thing.
Unfortunately my bench has died. 3 weeks ago I did 225x5 225x5 225x4. I reset back to 200 and the past two bench days I have gotten hung at 215 on my second set. Idk what has happened. I have pretty much been hung at a 250ish one rep max for about 6mo on bench and cant get over the hurdle. |
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