• FreeTrainers.com Forums
• Experienced Exercise
• Upping Squat - Help me fix it.

Group: Experienced Exercise

Upping Squat - Help me fix it.

ecle5c Posts: 1,312 Joined: 2003/07/10	2006/04/13, 10:27 PM Alright, just wanted to see what everyone thinks here. I currently can squat 245-255 on a given day. So I would venture to say my 1rm is about 275. I have been doing the westside template posted in the powerlifting section and I usually end my max effort day with 245 or 255 parallel box squats. I have been stuck here for a little while though. I seem to get stuck in the first 3 inches or so when I start going up off the box. I don't think it is a lower back problem, I can DL around 335. What do you think the weak link here is and what specific excercises would I benefit most from? I personally feel that I have weak hams, but wanted to see what everyone else thinks. FYI - Usually parallel, or 1-3 inches below parallel box squats. 14-16 inch apart stance
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/04/13, 10:49 PM Week glutes and hams. Widen your stance to start out with. Do extra glute and hamstring work. -------------- Iron and chalk. Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
ecle5c Posts: 1,312 Joined: 2003/07/10	2006/04/13, 11:06 PM Any specific recommendations besides SL deads, or leg curls? I don't think my gym has a glute-ham machine.
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/04/14, 08:18 AM Pull throughs are great hypers too I like SLDL -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
ecle5c Posts: 1,312 Joined: 2003/07/10	2006/04/16, 01:44 PM It seems that when I do SL deads I end up feeling it more in my lower back. I do get a good stretch for my hams and I can tell I did it the next day, but it feels secondary to lower back. Any advice?
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/04/16, 01:46 PM do standard romanian deadlifts. Keep your lower back arched. I like to do them from a box. -------------- Iron and chalk. Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
bigandrew Posts: 5,146 Joined: 2002/10/21	2006/04/16, 04:48 PM buy some chains -------------- Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack! People don't reach thier true potental, only those who seek it.
ecle5c Posts: 1,312 Joined: 2003/07/10	2006/04/17, 07:08 PM I was doing some research in other posts on this site. I noticed Wrestler spoke of imbalanced hamstrings. Is it possible to isolate the hamstring? Or how would you even out an imbalance?
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/04/17, 09:29 PM Depends on the imbalance. Oftentimes, there is an imbalance of strength between the hamstrings and quadriceps, which can be a common cause of knee pain and injury. Exercises that target the posterior chain should be the main focus. I have had problems with my squat in that my quadriceps would overpower the muscles of my posterior chain. To correct this, I dropped front squats, and focused on powerlifting and back squats. Deadlifts and romanian deadlifts are also a great tool, as well as various types of hyperextensions and glute-ham raises. -------------- Iron and chalk. Pain is only temporary, it is in your mind. If you can still walk, then you can still run.