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2005/04/05, 10:13 PM
After beeing on west side for about 3 months.......i've hit a wall......i'm stuck at 475 for both squat and deadlifts......the bench is ok, just tapering down a lil, not going up like it was.....
*275/4 *warm up
*315/3
350/3
380/3
410/2
420/1
440/1
455/1
..................this is where I usually get stuck...between the 460 and 475lbs mark.......I have done 475 before....now it not moving.....I always follow withheavy lower back and ham work....and abbs
I was doing 3x3 3x2 3x1......but i figured that was to much work, and i was pooping out, byt the last one or 2 singles.....I lowered them down.....still nota.....
I'm trying to get to the 5 plate club lol
Should i focus more on weight about 400 more.....do more doubles and simngles in that area?
I did rack pulls for 4 weeks after my max squat.....still no help? And some hang cleans
Any other good routines for squats and deads besides west side?
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" The only true eye, is your minds eye"- plato
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2005/04/06, 02:43 AM
^that was me...got logged out...heh
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2005/04/06, 02:51 AM
anywayz...just use the volume on your dynamic days and cut the volumes and do very low volume and very high intensity with veyr long rest periods on your maximum effort day...
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2005/04/06, 01:44 PM
that was a dl/ squat max day....I normally rest 1-2mins on the singles.
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" The only true eye, is your minds eye"- plato
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2005/04/06, 02:40 PM
Where are you getting stuck on the squat?
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2005/04/06, 04:06 PM
to improve deadlifts...most people find that to improve in deadlifts , they don't have to train deadlifts...so try doing good morning, rack pulls, high pulls, hang cleans, shrugs,....especially if you train deadlifts every week....
I would also rest more than 1-2 minutes...between heaviest sets...consider resting 5+ minutes....just give it a try...1-2 minutes is not even enough to catch my breath....i don't know how you're able to do it...
maybe for squat try to do rack quarter or half squats at your sticking point and use higher weight then usual....
maybe try variation of other squats..front squats, maybe do super deep squats on smith machine with legs out.....
Also I would really cut the volume....it's just way too much...for ME day it's way too much imo....I get away with 1-2 working sets for both squat and deadlift and until recently progressed fast in both....deadlift is still going up despite just 1 serious working set superset with lower back machine that hits hamstrings hard......
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2005/04/06, 07:44 PM
Also try pin squats. Im pretty sure you know how to do them. For max effort work always try to break a new record, meaning do as many sets as it takes to make a record or until you miss. Today for instance I did 18 inch box squats and my previous best was 405 and today I did 415lbs. It took me 14 sets to get up to that. Remember, ME lifts are anywhere from 14-18 total lifts, even more sometimes. You should be happy Bigandrew with 475lbs thats a good squat. I know what you mean though when you want 500 I want that too. I recently just deadlifted 505lbs and I was real happy about that. Just keep up the good work and Im sure you will hit that within a few months. Good Luck!
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2005/04/06, 09:48 PM
I'm just stuck.. no weak point that I see of, just the numbers have stalled.
If you go to deepsquater.com theres a 3 x3 method....
anyone every tried that.....seems like alot to do, all 3 lifts every day??
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" The only true eye, is your minds eye"- plato
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2005/04/07, 02:34 AM
andrew...perhaps you're simple overtraining....maybe just take a week off and get fully recuperated...
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2005/04/07, 02:13 PM
Heres another good exercise for you. It will help your deadlift cause I remember you saying your stuck at 475 on that too. Do normal rack pulls from anywhere you like usually below the knee or you can go slighty above the knee and grip the bar as wide as you can and let your upper back do all the work. This is a tough one.
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2005/04/07, 11:24 PM
i have menace...about 4 weeks ago I took a full week off.........I have been fighting a tweaked back, and colds past 3 weeks, maybe thats the culprit. I'll give it a few more weeks see what goes
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" The only true eye, is your minds eye"- plato
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2005/04/08, 04:21 AM
andrew....that's very likely...I lost a lot of strength when I had a cold....so more than likely that's what it is...give your back a rest also....let it heal....try heat therapy or use (menthol, camphor, methyl salicyte)...found in tiger balm, bengay, blue ice and so on....they really help....
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