So I used to squat fairly regularly a year ago, but then I got injured and had to start again from scratch.
Starting in May/June-ish, I went from just 100 to now 160. But it seems I have reached a plateau now.
My routine is the standard 5x5 squat, deadlifting, benching powerlifting setup. I’m planning on cutting some weight and upping cardio for an upcoming course I am going to go on. So obviously, a somewhat of a cutting diet.
Recently I started dropping the three 5x5 exercises and just doing one every other day (5x5 squat one day, deadlift the other, etc).
Is this going to be a good thing to do? By spreading out the exercises, can I still improve my strength while eating less? I feel like I’ve reached my max by doing 5x5.
abudun79 5y ago
Then you should read "Practical Programming for strength training" as soon as you can. It will lead you out of SL 5x5, which is a GREAT program to start with, and bring you into your next stage.
Until then, just reduce the sets to 3 instead of 5 and keep the original program (3x5 Sq, 3x5 BP, 3x5 rows - 3x5 Sq, 3x5 OHP, 1x5 DL). It's better than making up you own program. Cut back on the squat weights if you have to.
BTW: Squatting 160... kg or lbs?
redpharma7789 5y ago
Lbs. I’m a small dude I wish I could squat 160kgs lol.
abudun79 5y ago
That's barely a man's bodyweight. I don't know how small you are, but 160lbs seem really a low weight to squat. So low, I wonder if you did not miss something important in your training. I think you're prone to making bad adjustments or leaving out details.
Are you sure you REALLY followed the program to the point? No jumps in the increases, no extra reps and no additional exercises, good form, sufficient sleep, no extremely low calorie intake, enough rest and sleep for recovery?
EDIT: Do you do highbar or lowbar squats?
redpharma7789 5y ago
160kg is not “barely” a man’s bodyweight. If you weigh 160kg, you are an extremely obese fuck. The average bodybuilder’s weight is probably around 90/100kg.
abudun79 5y ago
160lbs. I was talking about what you're able to lift. I thought that's obvious from the context.
FemtoG 5y ago
supplement with heavy walking dumbbell lunges after the set of squats.
also up the reps
[deleted] 5y ago
If you have already been squatting for a year then you are not going to be able to increase your squat without eating above maintenance and gaining weight. That's just the math, my friend.
For me, when I get stuck at a certain weight, I normally don't have perfect form at that weight. Drop the weight a bit and do them with perfect form. Slowly bring the weight back, maintaining the form. Should get you through..
[deleted] 5y ago
There's lots of techniques to try to push through a plateau. Once you've progressed through newbie gains, expect it to be a slow process. One thing you can try is to KEEP YOUR ROUTINE exactly how it is. Put the ego aside and don't worry about adding weight. Instead, focus your living brains out while you are doing the 5 reps. Go slow on the way down, and explode upwards. Try pausing at the bottom. Anything you are doing to make your current level more difficult WILL make you stronger, and eventually be able to push through the plateau. It's better to stay at that weight and master it than push more weight and lose form/concentration. Be patient and good things will come.
redpharma7789 5y ago
Ok. I’ll try keeping it at my current weight / a little less for the form. What about the routine? Should I keep doing the three 5x5s or squat, deadlift, etc. on separate days?
[deleted] 5y ago
I'd keep your workout plan EXACTLY as it is right now, including timing. Just try those changes I mentioned, and be patient. Check out "Red Delta Project" on YouTube, he literally just made a video on your exact issue. Good luck! https://www.youtube.com/watch?v=fDqfzTxuFWE
panzertanksarefun 5y ago
How small are we talking here? Also what was your injury? 160lbs seems light to be hitting a plateau
redpharma7789 5y ago
5’6”?
The injury was my calf. Pretty much my entire foot is stiff now, and I always end up rotating my leg when squatting.
5-methoxy-NN-DMT 5y ago
Height doesn’t really matter that much I’m only 5’7” but I can squat 365 for 5 reps. Don’t let that make you small.
Do you do deadlifts and hamstrings? Which part of your body “gives” first when you fail a rep squatting?
arphmaal 5y ago
I went from around a 100kg squat to 170kg in a couple of months doing 3x5 religiously and drinking a gallon of milk a day.
DropDeadTyrant 5y ago
350 pound squat? shit, nice as hell.
redpharma7789 5y ago
Pounds not kilos
DropDeadTyrant 5y ago
oh, well, i dont want to be corny. but, just push yourself. I was stuck at 105 for months. finally, i said I wanted to be able to squat 300. so, i started putting on heavier plates. I would start off my work out with 10 pounds more than i could do, then drop down to weights I could do for more reps. after about 3 or 4 months, i can squat 235. I'm no fitness guru, but that's what worked for me.
redpharma7789 5y ago
I have been pushing myself. I’ve been progressively getting heavier but the form isn’t coming with it like it did with the lower weights.
RylanBlackwood 5y ago
First loose weight like you plan to do. Start doing very heavy shallow short sets with stupid heavy weight. I start my routine with a few shallow very heavy squats of about 160kg then finish off with deep squats of about 120kg to burn out. Then later in the week I do deep squats of 140kg. I've found just trying to go heavy as possible with a shallow squat for 1 session a weak, massively increases your strength and stability. It's all about acclimatising your body to higher levels of stress, and improving your nervous system strength. Just popping the weight up in small increments week by week on that shallow heavy squat workout really helped me. I've only been squatting seriously for 6 months, but I had a good foundation of strength to build from since I've grown up cycling all my life and done a few long distance trips around Europe.