My squat is barely progressing on SS

[RiceAddict]

So I maxed out a week or two ago with 108kg (3x3) decided to drop 10% and go at it again, the only thing that the next workout I could barely do 97kg for 3x5 the RPE was like 10. Yesterday I did frontsquats and completely ditched the workout because I literally almost passed out on the first set (I reseted the weight on that exercise too), that same workout I hit a deadlift PR.

Sooo what should I do? seems like this programme is not working for my squat I've been running it for like 4 months now and I barely added 5kg MAX, maybe 3x a week is too much for me?. Meanwhile I've added 15kg to my bench and 15kg to my deadlift.

[Isaac30001]

I've been having that problem lately as well. I was out of weightlifting for a few months due to a shoulder injury, and when I got back I added like 55-60 pounds to my T-bar row in a couple months, but my squat has been stalling. Could be due to my routine. I have limited equipment because I work out at home, so all I'm really able to do for legs is squats, deadlifts, and barbell lunges.

[Partyrocking]

Try an upper/lower instead.

[RiceAddict]

Try an upper/lower instead.

yeah I was thinking candito 6 week programme once I max out my bench (I'd say it will happen around 215-220lb maybe)

is there any different approach I can take for the squats while I still run the programme for the bench and deads?

[Partyrocking]

You could squat on the first day and the third day only and then deadlift on the second day. That's how Greyskulls LP is set up and it's in one of Rippetoe's practical programming novice templates.

You could also do volume work the first day and intensity work the third day. E.g. do a 3x5 on Monday and a 1x5 on Friday.

[RiceAddict]

You could squat on the first day and the third day only and then deadlift on the second day. That's how Greyskulls LP is set up and it's in one of Rippetoe's practical programming novice templates.

You could also do volume work the first day and intensity work the third day. E.g. do a 3x5 on Monday and a 1x5 on Friday.

sounds good! thanks for the advice as always!

[BulkNowCutLater]

A simple thing most people don't consider is just eating more food. A lot of people are too afraid to eat more because they might lose their abs, but I found that most people who eat more tend to break through their pleteau or little bump in their progression.

[ErikTheElectric]

Eat More.

[poptarts]

You need adequate recovery time. It's good that you recognize that although your bench and deadlift are still improving on SS your squat is not. I recommend implementing Wendler 5/3/1 for squats. You squat once a week on this program and deload every 4th week.

Your 1 rep max using your recent stat of being able to lift 97kg for 5 reps on squat calculates to a 99.79kg 1 rep max. "But.. a week ago I was able to lift 108kg for 3 sets of 3!"

Starting Light
While it may seem counterintuitive to take weight off the bar when the goal is to add weight to it, starting lighter allows you more room to progress forward. This is a very hard pill to swallow for most lifters. They want to start heavy and they want to start now.

This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego.

Progress Slowly
This ties in with starting light, and it keeps lifters who want to get big and strong yesterday from sabotaging their own progress.

People want a program that will add 40 pounds to their bench in eight weeks. When I ask how much their bench went up in the last year, they hang their heads in shame.

Source: https://www.t-nation.com/workouts/53...-pure-strength

When lifting on Wendler's 5/3/1 your lift percentages are based off of 90% of your 1 rep max (in your case, 89.8kg). Round up/down. On your last (3rd) set you will pump out as many reps (with perfect form, of course) as you possibly can. At the start of every 4 week cycle you add 4.5kg to your squat 1 rep max calculation. This means that in 12 months your estimated 1 rep max for squat will be 154.22kg.

1st week:
1st set: 65% (58.5kg) x 5 reps
2nd set: 75% (67.58kg) x 5 reps
3rd set: 85% (76.2kg) x 5 reps + as many reps as possible

2nd week:
1st set: 70% (63kg) x 3 reps
2nd set: 80% (71.66kg) x 3 reps
3rd set: 90% (80.74kg) x 3 reps + as many reps as possible

3rd week:
1st set: 75% (67.58kg) x 5 reps
2nd set: 85% (76.2kg) x 3 reps
3rd set: 95% (85.27kg) x 1 reps + as many reps as possible

4th week (deload):
1st set: 40% (35.83kg) x 5 reps
2nd set: 50% (44.9kg) x 5 reps
3rd set: 60% (54kg) x 5 reps

Add 4.5kg to your 1 rep max of 97 kg, adjust your lifting calculations, and start the next cycle.

I used Wendler 5/3/1 myself when I was only able to barely max out at 135lbs for 1 measly rep on bench press (I did it for my other lifts too). Few months later I was doing 135lbs for warmups! Wendler 5/3/1 is a strength training routine I highly recommend to anybody looking to increase their core lifts (bench, squat, deadlift, shoulder press).

I learned everything I know about Wendler 5/3/1 at https://www.t-nation.com/workouts/53...-pure-strength

[RiceAddict]

Eat More.

Im gaining weight just fine, food is not the issue.

[VesperT01]

Im gaining weight just fine, food is not the issue.

more sleep and water could help

[ErikTheElectric]

Im gaining weight just fine, food is not the issue.

Weight gain over the time span you mentioned isn't an indicator of anything.

[RiceAddict]

Weight gain over the time span you mentioned isn't an indicator of anything.

Im guessing you mean that I need even more calories even though Im on a surplus but why would my squat stall but not my bench and dead if food was the issue? shouldn't I be having a hard time adding any weight to all the lifts?