Hi guys,

My squat weight is pretty dismal has been a while... It REALLY gets to me... As the legs are one of my most wanted growth sections.. I want strong wheels.. but just can't get them.. Il try and get some back ground info, current routine and comparo's

If you think you can help please read on..

6'2 208-210
Im cutting atm, I don't think this should dent my strengh progress at all.. Im a fanatic when it comes to nutrition eating about 2500 cals at 40/40/20 split (will support strengh gains) my bench and dead's + military etc etc have been improving.


Bench= 225
Deadlift= 315-330
Squat= 5x 176 for a few sets, probably 205 1rm to parallel

My routine

M= chest
T= Back
W= Legs
T= Shoulders & traps
F= Arms


My leg workout usually consists of

10 minute warm up

3x 5 with bar,

2x 5 = 135lbs

5 reps of 176 for as many comfortable sets

1 set of 5 reps with slightly higher weight usually 198lbs (form breaks down)


Leg press

2 sets of 10 = 440lbs

2 sets of 10 = 485lbs

2 sets of 5-7 = 530lbs

3 sets of 10 = 440lbs

Leg extensions

4 sets of 10


DB lunges

4 sets of 10

Leg curl

4 sets of 10

(Please don't tell me im over training :nono: Don't want to argue.. I can't overtrain on a split)




From what I have shared, could someone give me any notable info..

Do my squats sound about right compared to leg press's?

My squat should be up with my deadlift, but I can't grasp the idea of ever squatting so much.. and the thought of it really gets me salivating :drool: ...


A new thing im going to try today is tensing my abdominal's whilst squatting..


Many many thanks in advance

Anyone think an squat specific workout on Sat were i do 3 or 4 max working sets could help?

Your deadlift and squat actually look to be mostly in line. A set of 5 at 90 kg should put your 1-RM higher than 205 lb -- probably at or within a hair's breadth of 100 kg. If you're lifting raw, your squat should never be as high as your deadlift and it's not uncommon to have upwards of a 100 lb spread between the two.

80 kg is a good place to do your working sets based on the above projected maximum. I would not do much below this. However, you need to make sure you're being progressive from session to session if you want to improve your squat, especially while cutting. This means more volume or more weight every session on a split. Doing "as many comfortable sets" is not cutting it. Log your workouts and perform a clear arithmetical progression.

The leg press doesn't tell me much about your leg strength. The type and difficulty of these machines vary wildly and have very little carry-over to your ability to squat. I would spend most of your time on squats themselves and other free weight movements before using the leg press (or, moreover, the leg extension). I think, if you honestly evaluate your progress on the squat, you'll notice that it has really been independent of your progress on the leg press. If this hasn't been the case, I'd be very surprised -- you simply don't get a big squat by hanging out in the leg press.

Working squats again on Saturday would be a fine idea -- though I'd watch recovery and be prepared to deload at least legs every 4th or 5th week. With that said, I would change your programming so that you do a number of heavy doubles or triples (progressing in the 85-95 kg range for the first month or two) for squats followed by assistance exercises (such as front squats, bulgarian split squats, etc.) and hamstring work on your leg day, overall getting away from the machines. Then, in that Saturday session, I would drop back to 70-85 kg and work 6-10 rep sets, accumulating a good bit of volume (a 25-50 rep total perhaps).

Finally, if you deadlift on your back day, your routine is set up very poorly since that day is immediately followed by leg day. I would change your routine:

M - Chest
T - Legs
W -
H - Back
F -
SA - squat specific

and then fill in shoulder, traps, and arms however you think would work best for you. (I'd probably do chest and shoulders together, back and traps together, and then do arms on Friday, leaving Wednesday and Sunday as recovery days.)

Your deadlift and squat actually look to be mostly in line. A set of 5 at 90 kg should put your 1-RM higher than 205 lb -- probably at or within a hair's breadth of 100 kg. If you're lifting raw, your squat should never be as high as your deadlift and it's not uncommon to have upwards of a 100 lb spread between the two.

80 kg is a good place to do your working sets based on the above projected maximum. I would not do much below this. However, you need to make sure you're being progressive from session to session if you want to improve your squat, especially while cutting. This means more volume or more weight every session on a split. Doing "as many comfortable sets" is not cutting it. Log your workouts and perform a clear arithmetical progression.

The leg press doesn't tell me much about your leg strength. The type and difficulty of these machines vary wildly and have very little carry-over to your ability to squat. I would spend most of your time on squats themselves and other free weight movements before using the leg press (or, moreover, the leg extension). I think, if you honestly evaluate your progress on the squat, you'll notice that it has really been independent of your progress on the leg press. If this hasn't been the case, I'd be very surprised -- you simply don't get a big squat by hanging out in the leg press.

Working squats again on Saturday would be a fine idea -- though I'd watch recovery and be prepared to deload at least legs every 4th or 5th week. With that said, I would change your programming so that you do a number of heavy doubles or triples (progressing in the 85-95 kg range for the first month or two) for squats followed by assistance exercises (such as front squats, bulgarian split squats, etc.) and hamstring work on your leg day, overall getting away from the machines. Then, in that Saturday session, I would drop back to 70-85 kg and work 6-10 rep sets, accumulating a good bit of volume (a 25-50 rep total perhaps).

Finally, if you deadlift on your back day, your routine is set up very poorly since that day is immediately followed by leg day. I would change your routine:

M - Chest
T - Legs
W -
H - Back
F -
SA - squat specific

and then fill in shoulder, traps, and arms however you think would work best for you. (I'd probably do chest and shoulders together, back and traps together, and then do arms on Friday, leaving Wednesday and Sunday as recovery days.)

Thanks a lot for the useful information..

yes I do deadlift on Tuesday, before last week I was mostly doing SLDL and only low volume but my last back session I started using the conventional style and I really felt it in my back and legs today.. So I will look at changing the program too;

M Chest
T Legs
W Arms
T Back
F Shoulders
Sa squat specific, maybe 6-8 low rep sets

As far as shoulders and chest together, I like training with large volume on my cut and feel that I can't hit chest and shoulders effectively in one day.. My last split was based around this.

Thanks again for the advice, will update when progress is made.

I had huge results with Starting Strength and would recommend it to anyone without thinking twice.

Many times people will say, "The best way to get better at lift x is to do lift x." This is kinda true, up to a point. Pull-ups are a good example - doing a lat pulldown isn't really similar, so using pulldowns as a way to help your pull-ups along is going to be very slow.

However, sometimes to get better at lift x you have to stop doing lift x! It's possible that there is a link in the chain somewhere that is hindering your squat numbers. You may need to focus on glutes or maybe your core. There might be a piece of the puzzle lurking in there somewhere that's holding everything back.

Partials may be helpful, or it may be a good idea to really slam the unilateral stuff where there are variations galore. I see you do some db lunges, but it's still a possibility.

Try to analyze other areas of your workouts for places that are lagging a little bit. It may be more productive to attack those areas and then come back to a squat regimen.

Bit of an update..

Been hitting the legs Wednesday/ Saturday (moving to sunday now) religously.. Heaps of volume ...

Progress

July 1st
Squat= 5x 176 for a few sets, probably 205 1rm to parallel


About a week ago
4x 220
1x 231

Going for max effort, with spotter this Sunday..


Thanks for the tips guys!

Progress

July 1st
Squat= 5x 176 for a few sets, probably 205 1rm to parallel


About a week ago
4x 220
1x 231

Going for max effort, with spotter this Sunday..


That is some great progress for sure! :claplow:

That is some great progress for sure! :claplow:

Thanks man.. Would really like to squat a 6-pack by years end.

Im very happy with it, tomorrow Im training with a friend...

Going to shoot for a pb or at least match the weight. Hopefully I have been squatting deep enough, well my friend will let me know anyway :nod: