Meso Powerlifting Corner

[Perrin Aybara]

I figured I'd ask this question on the powerlifting thread as i'm sure this is where I'd get the best advice. I've been strength training and all my lifts are going up (Strict OP, Bench, DL) except my squat. I've been squatting twice a week, but even when it feels like I'm getting stronger, I can never surpass my 1rm. Any suggestions on break it? I am thinking of squatting three times a week

Are you running any specific program? Going to 3x/week made a huge difference for me, but I was also dialing in my form at that time. I'd recommend reading the squat chapter in Starting Strength and filming yourself often so you can evaluate and perfect your form. 3x/weekly squatting is awesome and will only give you more practice though, so I do recommend that as well.

 

[snickerdoodle9468]

Are you running any specific program? Going to 3x/week made a huge difference for me, but I was also dialing in my form at that time. I'd recommend reading the squat chapter in Starting Strength and filming yourself often so you can evaluate and perfect your form. 3x/weekly squatting is awesome and will only give you more practice though, so I do recommend that as well.

Yeah form has definitely been the most important thing for me due to lower back issues, but of course, always can be better for sure. I finished 2015 with 5/3/1, and have been doing the PHAT program for a few weeks, but I don't feel it's what I need to improve my squat. I'll definitely read the squat chapter, sounds very interesting! Also you think 5x5 or cube method would be better for my improvement on this lift?

 

[Perrin Aybara]

Yeah form has definitely been the most important thing for me due to lower back issues, but of course, always can be better for sure. I finished 2015 with 5/3/1, and have been doing the PHAT program for a few weeks, but I don't feel it's what I need to improve my squat. I'll definitely read the squat chapter, sounds very interesting! Also you think 5x5 or cube method would be better for my improvement on this lift?

I don't have any experience with the Cube Method or a 5x5 program, unless you consider Texas Method a 5x5. You might consider some core work, it's an often overlooked weakness in squats.

There's a lot of variables here, but most of the time the answers are squat more often, work on form, eat more and get more rest. Beyond that would be to work on weak points.

You'll want a program that allows you to make the most progress and is appropriate for your level of advancement. From what little I know of the Cube Method it's more advanced. If you're still fairly new to this I'd think a 5x5 would be more appropriate.

 

[Woods6767]

I figured I'd ask this question on the powerlifting thread as i'm sure this is where I'd get the best advice. I've been strength training and all my lifts are going up (Strict OP, Bench, DL) except my squat. I've been squatting twice a week, but even when it feels like I'm getting stronger, I can never surpass my 1rm. Any suggestions on break it? I am thinking of squatting three times a week

Something that really got my squat moving was doing 4x10 pause squats on a hack squat machine directly after doing barbell squats. Reps build muscle.

 

[jaymaximus]

Finally tried some front squats today. Once I spent 20+ awkward minutes figuring out how to hold the bar, I liked it. For those who do them whats the difference in weight your doing between front and back?

 

[Strength and Power]

Finally tried some front squats today. Once I spent 20+ awkward minutes figuring out how to hold the bar, I liked it. For those who do them whats the difference in weight your doing between front and back?

When I use them it can vary greatly depending on which part of my training cycle I am in. If I had to give a specific number I would say that my working sets on fronts are anywhere between 150 and 200 pounds below my working sets of low bar comp squats. That is probably the best answer I can give since it varies between rpe and sets/reps goals of a specific training block. Glad to see you're adding them in. I love them, yet hate them at the same time.

 

[jaymaximus]

When I use them it can vary greatly depending on which part of my training cycle I am in. If I had to give a specific number I would say that my working sets on fronts are anywhere between 150 and 200 pounds below my working sets of low bar comp squats. That is probably the best answer I can give since it varies between rpe and sets/reps goals of a specific training block. Glad to see you're adding them in. I love them, yet hate them at the same time.

Thanks for the answer. I went really low weight today, but I figured right away I wont be able to get close to my regular squat numbers. But even at a low weight Im feeling em.

Howre you holding the bar? I tried the "underhook" method and my arms just dont move that way. I had a gym buddy who said he thinks I just need to stretch more, but between my bi'd and forearms it wasnt happening. The cross arm method worked fine but Ive heard its not the best.

 

[Strength and Power]

I have heard and read much about the importance of front squatting with a catch position. Unfortunately after several shoulder injuries it just tears my shoulders apart trying to force my elbows into proper position. I use the arms crossed method as you described.

 

[RodgerThat]

I'm flexible enough to hold it in catch position but I don't front squat as much as I should. My weight for front squats is roughly 200lbs less then my weight for back squats 1rm and working sets.

 

[jaymaximus]

I'm flexible enough to hold it in catch position but I don't front squat as much as I should. My weight for front squats is roughly 200lbs less then my weight for back squats 1rm and working sets.

Is it just a flexibility thing? I know im not the biggest guy, but I cant see my arms doing it. But if it is, I can work on flexibility to get right. Maybe even go to a yoga class. Look at girls in tight pants.

 

[Perrin Aybara]

I'm using around 60% of my work set weight of back squat for my front squat sets, give or take a little. For grip I've been doing the cross arm thing lately. Last time I did them regularly I could use the catch position, but I seem to have lost some mobility. I was doing power cleans last time and maybe that helped. I can do catch grip still, but it's too much of a struggle to maintain, so I've switched to the other for now.

 

[Docd187123]

My front squat is maybe about 85% of my back squat.

 

[RodgerThat]

Is it just a flexibility thing? I know im not the biggest guy, but I cant see my arms doing it. But if it is, I can work on flexibility to get right. Maybe even go to a yoga class. Look at girls in tight pants.

Yoga is key man! Looking at girls in spandex always makes me feel better and stronger. But ya it's mostly a mobility issue cause there are oly lifters who are 120+kg and can do it no problem because they have the mobility.

My front squat is maybe about 85% of my back squat.

85% what are you a Olympic lifter in secret! I've never met anyone that's even close to their back squat who doesn't souly practice oly lifting!

 

[ROB581211]

Yoga is key man! Looking at girls in spandex always makes me feel better and stronger. But ya it's mostly a mobility issue cause there are oly lifters who are 120+kg and can do it no problem because they have the mobility.



85% what are you a Olympic lifter in secret! I've never met anyone that's even close to their back squat who doesn't souly practice oly lifting!

My current "clean" back squat is 455. I know I can do more now but when at that time I was also able to front squat 385 no problem. Actually think it may have been a double

 

[RodgerThat]

My current "clean" back squat is 455. I know I can do more now but when at that time I was also able to front squat 385 no problem. Actually think it may have been a double

Your just everything though bodybuilder, powerlifter now Olympic lifter betcha calisthenics God is next and yogi master

But ya looks like I need to work on my front squat then cause I've back squared 425 and front squated 205 for a triple so there's a big gap there

 

[ROB581211]

Your just everything though bodybuilder, powerlifter now Olympic lifter betcha calisthenics God is next and yogi master

But ya looks like I need to work on my front squat then cause I've back squared 425 and front squated 205 for a triple so there's a big gap there

I've never attempted any Oly lifts before. Seems like too much jerking shit around. I'd fuck my back the first day. Mobility and stretching are something I really need to work on for injury prevention just always so exhausted to any of it

 

[RodgerThat]

I've never attempted any Oly lifts before. Seems like too much jerking shit around. I'd fuck my back the first day. Mobility and stretching are something I really need to work on for injury prevention just always so exhausted to any of it

Once you start stretching religiously you'll start to actually look forward to it I love stretching now.

 

[Perrin Aybara]

I've never attempted to go very heavy on front squat. I did 205 for 3x8 easily yesterday, I would guess I could hit low 300's for a single, probably like 315. I'm not sure where my raw back squat is these days after using wraps for my heavy sets leading up to my meet though. From past experience with what I get from wraps I'd say I'm around 440-450 without them. So yeah, I'd say the 60% is pretty close for a max, too.

 

[acoll83]

Your just everything though bodybuilder, powerlifter now Olympic lifter betcha calisthenics God is next and yogi master

But ya looks like I need to work on my front squat then cause I've back squared 425 and front squated 205 for a triple so there's a big gap there

Run a linear compression program for 3 months for front squat and you'll see a huge increase in strength. My back squat max without wraps is around 500 and I can front squat about 425. It's just like anything else, the part of your quad that you activate for the front squat is deconditioned because you don't do that movement except for possibly with hack squats but its just not the same. Get that volume up!

 

[Docd187123]

Yoga is key man! Looking at girls in spandex always makes me feel better and stronger. But ya it's mostly a mobility issue cause there are oly lifters who are 120+kg and can do it no problem because they have the mobility.



85% what are you a Olympic lifter in secret! I've never met anyone that's even close to their back squat who doesn't souly practice oly lifting!

Lol, I do, and have been doing for a long time, many squats and variations. It's my single favorite lift by far.