stalling on squats

[blackbelt2k]

So 2nd to last workout, i squated 285 for about 3-4 good reps of 5 sets (3rd and 4th rep needed a little help from spotter)... then my last workout I squatted 290 for about 2 solid reps by myself, and had to have a spot for the 2 more reps, again for 5 sets. I believe I'm reaching a stall on my squats. What can I do to break through? I was thinking of lowering the weight about 20lbs and adopting a wider stance; right now i have shoulder width stance, low bar, and go below parallel. I have concluded that my trouble is my hip drive; when coming out of the bottom for the 3rd rep, IT TAKES EVERYTHING in me to bring my hips foward and under the bar. Suggestions? my end of year goal is to squat 315-330ish with an atlethic squat stance (shoulder width). Thanks in advance!

 

[Kerpal]

Are you looking down at a spot on the floor about 7 ft in front of you? I was having a problem with hip drive in my squats because I got into the bad habit of watching myself in the mirror or looking up coming out of the bottom and it killed my hip drive.

My squats stalled at 3 x 5 x 285 on the Rippetoe basic program and I did the Smolov squat program, now I'm doing the Texas Method and it's going well for me. Smolov took me to 4 x 3 x 335 lbs.

 

[blackbelt2k]

you raise a good point, i have been looking more into the mirror lately... I just read the article on deloading on stronglifts. I think 2 weeks of deloading, plus touch up on where to look/technique, might do it. If not, then I'll definitely look into smolov.

Thanks bud

 

[Furyguy]

How long have you been on this routine? Habituation occurs after 4-6 weeks of a program, so if you've been doing the same lift without any variation for that long, you're going to start to see diminishing returns regardless.

Mix up your squat types if you're not already. Do front squats, back squats, hack squats, box squats, etc. Variety helps.

If you're deloading, you might want to consider something like the following. Something I read in a magazine a while ago, I can't remember it exactly but it was something along these lines:

Drop your squat weight by 30-60 lbs, do your full five sets. Follow it up with 3-5 sets of heavy Leg Presses. End with 3-5 sets of heavy Leg Extensions.

Go back to your usual squat routine after 2-3 weeks and you should see noticeable improvement.


Other exercises that come to mind: lunges, Romanian deadlifts, good mornings, and glute ham raises.

 

[Drum&Bass]

I have concluded that my trouble is my hip drive; when coming out of the bottom for the 3rd rep, IT TAKES EVERYTHING in me to bring my hips foward and under the bar. Suggestions?

wrong use of hip drive. It's a squat not a deadlift your hips rise up they don't move forward under the bar.

As you descend your hips move backwards, as you begin to stand your hips go up while you, good morning, the weight.

As for your question, your talking about a plateau. Everyone gets stuck at a plateau, change the reps change the weight, try different squats for awhile try stiff leg dead lifts, perform only the lowering portion of the lift with heavier weight you can't lift etc..

If your bring your hips forward under the bar while your standing your not doing a back squat correctly.

 

[blackbelt2k]

I'm pretty sure your hips come foward when coming out of the bottom.. at least from what i read in starting strength. I don't think it'd be safe for me to good morning that amount of weight. But thank you for the suggestions, all are welcome. Willing to try anything to reach my current goal.

 

[Drum&Bass]

I don't think it'd be safe for me to good morning that amount of weight

your wrong...as you become more experienced and you observe other experienced lifters you will realize this.

 

[kickureface]

mark says DRIVE UP, not drive forward . you do a TINY goodmorning for about .5second after the rebound