Squats are feeling HEAVY!

[tempehmade]

Hey there, first time user here and needed some help!

I started running the GreySkull LP Program (Powerlifting) back on August 19th. My numbers to start the programs were and now:

S: 135>195
B: 125>147.5
D: 195>225

In terms of overall consistency, up until last week, I've been following the program to the T and been in the gym every week and all the days that's called for. About a week and a half ago, because of time constraint, I was only able to hit 195 on squats for a set for 3 reps and because the lack of rest and time, I was only able to get 2 reps on my 2nd set and had to leave afterwards. So the following two squat sessions,(not back to back days, two days rest in between) I tried to re-attempt the 195 but everything felt extremely heavy during the warm ups. i.e: I usually go barbell (x10), 95 (x5), 135 (x3), 155 (x3), 175 (x2), 185 (x1) then onto the working set which was suppose to be 195. But because everything felt too heavy, I didn't attempt 195 at all. 185 was at an RPE of 9. I usually rest minimum 5 minutes, longer if I feel its needed.

Stats wise, I'm 5'6 about 145 pounds, was 135 back in July but started a clean bulk up until now.

2400 CALS, (Increased at the start of the new month)
340C/145P/50F

I'm currently training for a meet on December 6th, so I would like to fix this problem asap. I was reading around and kind of came to the conclusion I might need more volume in my training and more accessory work too? I've realized when squatting, I felt weakest in the hole, which I believe is due to weak glutes and hammies? Also, I feel like my core is lacking too, which is vital with the main lifts. What accessory work should I start to implement with my training, and what rep range? I was thinking about taking a month off of squats, maybe work up to about 80% of lets say 195, which is 155, and then just focus on the accessories? What accessory workouts should I include?

Front Squats
Glute Bridges
Anderson Squats
Box Squats
GHR
Reverse Hyper
Pause Squats

?

And what are really good core exercises I can start doing?

I have an instagram with videos of my squat but can't post, if you guys can, my username is @tempehmade

Thanks!

[StayxCold]

You're really overthinking everything. If everything was consistent up until now, it was just a bad day. A couple "off" days dont determine a whole training cycle.

Retry the training session, really push yourself. Just because it feels heavy doesnt mean you cant do it. If all else fails lower your training maxes by ~5%.

You answered your own question in regards to your weakness, youre weak out of the hole. So do paused squats.
You have a weak core, so do planks. Or kill two birds with one stone and do paused front squats.

[tempehmade]

Thanks, I'll give it a shot on the next squat session. I think I'm just psyching myself out and it's messing me up mentally.

[phrali]

Taking a month off from squats would the the absolute worst thing you could do

[breathinglife]

Not to state the obvious, but squats are supposed to feel heavy. I always read threads about how people do walkouts with 150% of their max so their normal squatting weight won't feel heavy. It's going to feel heavy if it's your max. RPEs are misleading, and only work for people with a very good understanding of their own ability.

A while back I did a squat cycle where I did reps to failure with my top set. I made 2-3 rep PRs every single week. I was a "wow I'm so tough high volume all the time" guy, but I still didn't realize my own ability to push through a rough set. Squats are much more this way than are other lifts.

Also, we all have bad days.

[cirion0000]

I agree with most of the sentiment ITT. Just the other day I powered through a 325x3 squat set (not strong by any means, but a big PR for me) when just the first rep or two were like an RPE of 9-9.5. The body is capable of more than you think. The mental aspect of lifting should not be underestimated.

[Ownster8932]

Yeah, I find that with squats it is really difficult to gauge (at least for me) how difficult a lift feels to how much I am actually being pushed. A lot of times the first few warm up sets feel heavy as Hell and I'm like ****, I'm supposed to rep 40 more lbs than this? Then I get to the work sets and nail all my sets. I also find this trend out on bench, even into my work sets sometimes (where maybe the first 1-2/5 work sets feel heavy and tough; then, even with an increase in weight the remaining 3-4/5 feel much better and stronger). But I have a better intuitive feel with bench in terms of understanding how my body responds than with squats. Squats definitely seem to be the biggest "grinder" lift out of the big 3 IMO/E. Very deceptive and it makes it tough for me. I'm big on percentages/prescribed reps/sets. I loathe the whole going by feel **** (works extremely well for some; I'm just not a fan). I do like having elements of feel in a workout. Like I want to at least hit x, y, and z this workout; then, depending if I'm feeling strong, weak, or whatever that day I can either go routes a, b, or c. So I do like having a feel aspect to my routine, but I would NOT want my entire workout to be based off of feel alone.

[electricred]

I suggest you buy the book if you're going to follow a program, it really helps when things start getting hairy. It sounds like you could be stalling, in which case you're supposed to reset by 10% and continue, doing AMRAP on the last set as usual. This reset is the increase in volume you're talking about. I wouldn't start worrying about accessories and volume yet, stay on the program as written. I'm on GSLP too, and I have the same problem of overthinking and wanting to add to or change programs (I'm very guilty of this at the moment). Just resist that urge and stay on track.

[coolio94]

Front squats helped me with my stability in back squats. Heavy leg press helped my overall strength. And hack squats helped me get "out of the hole". Crack the floor and kiss the sky! Stay strong bro

[olyw8lifter]

To add to the previous responses, I would only rest as much as you need to. Don't go for a minimum of 5 minutes, that's really too much and you might be cooling down too much between sets. I usually set a range of 2-5 minutes depending on when I catch my breath and feel ready to tackle the next set!! There's no need to rest longer than 5 minutes IMHO!!

[littlelifter101]

If you want some more accessory work I really like (not just focused on squatting) Romanian deadlifts, reverse grip bent over rows (straight back), pull ups, pause squats are the best.

It's definitely a mental thing, especially if your body is already used to the work load. Maybe plateau yourself for a week or two? Focus on power and strength.

We all go through highs and lows, lately my deadlifts feel incredibly heavy.

I also think its normal given how much your numbers have increased since August to start feeling what you're feeling.

[thedanofsteel]

You are not a robot, you are an organism.

One of the biggest mistakes lifters make, and I am not immune, is overreacting to good or bad training sessions.

If it helps you, find a culprit outside the gym to blame it on. Stressful week? ****ty night's sleep? Underfed? There's always something.

Then ignore it and forge ahead. Assuming your training has been working up to now, it's when you hit a bad month or bad couple months that you need to re-formulate the big picture.

Put your head down and keep going.

[tempehmade]

I really appreciate the feedback and the support fellas. This was definitely something I needed to break that mental barrier I've been having lately. Everything you guys said have been true and that I am relying too much on everything "feeling heavy" when indeed it's suppose to. I'll be going back to 195 and going to give it my all!

I wanted to rep everyone but could only rep only so much within 24 hours, will try again tomorrow.

[sharpieblet]

I really appreciate the feedback and the support fellas. This was definitely something I needed to break that mental barrier I've been having lately. Everything you guys said have been true and that I am relying too much on everything "feeling heavy" when indeed it's suppose to. I'll be going back to 195 and going to give it my all!

I wanted to rep everyone but could only rep only so much within 24 hours, will try again tomorrow.

I'm doing a meet on the same day, where's yours? Also 5'5" here, though I'll be in the 165 range.

[Jasonk282]

what's the point of doing 175 and 185 for warm ups if your working set is 195? You're basically doing 90 and 95% of your work set for a warm up...that's not going to work. Your warm up is to...warm you up, not wear you out. Which is probably why they feel heavy.

Also...you're 145 lbs and only gained 10 lbs in the past 4 months while running a LP strength program.

These two things are probably why you're struggling, IMO.

[sharpieblet]

what's the point of doing 175 and 185 for warm ups if your working set is 195? You're basically doing 90 and 95% of your work set for a warm up...that's not going to work. Your warm up is to...warm you up, not wear you out. Which is probably why they feel heavy.

Also...you're 145 lbs and only gained 10 lbs in the past 4 months while running a LP strength program.

These two things are probably why you're struggling, IMO.

Definitely agree about the warming up. Weight gain...slow but probably all muscle at that rate, close to it anyway. Though at this stage OP could afford to gain at a slightly higher rate without worrying about unnecessary fat gain.

[tempehmade]

I'm doing a meet on the same day, where's yours? Also 5'5" here, though I'll be in the 165 range.

RPS Meet in Hellertown, PA, most likely will be in the 165 class too since I'm eating in a surplus. Will you also be competing in the same one?

what's the point of doing 175 and 185 for warm ups if your working set is 195? You're basically doing 90 and 95% of your work set for a warm up...that's not going to work. Your warm up is to...warm you up, not wear you out. Which is probably why they feel heavy.

Also...you're 145 lbs and only gained 10 lbs in the past 4 months while running a LP strength program.

These two things are probably why you're struggling, IMO.

Definitely agree about the warming up. Weight gain...slow but probably all muscle at that rate, close to it anyway. Though at this stage OP could afford to gain at a slightly higher rate without worrying about unnecessary fat gain.

Thanks a lot guys, didn't know I was doing too much on warmups, I will definitely adjust that asap. And you guys think I should be eating more? I'm currently still tracking macros and eating at about a 300-500 surplus.

[sharpieblet]

RPS Meet in Hellertown, PA, most likely will be in the 165 class too since I'm eating in a surplus. Will you also be competing in the same one?





Thanks a lot guys, didn't know I was doing too much on warmups, I will definitely adjust that asap. And you guys think I should be eating more? I'm currently still tracking macros and eating at about a 300-500 surplus.

no i'll be in Cape Carteret, NC. but good luck nonetheless on your performance!

[Ownster8932]

Thanks a lot guys, didn't know I was doing too much on warmups, I will definitely adjust that asap. And you guys think I should be eating more? I'm currently still tracking macros and eating at about a 300-500 surplus.

One thing I've liked to kinda of do as a general guideline is about 10% jumps.

So if I was working in the 100-200 range, about 10-20 lbs between sets (10 if staying on the lower end, 15 if in the middle, 20 if staying in the upper 3rd); if in the 200-300 range (20-30, with the same principle as before) and so on. I kinda did this naturally and then when typing this up realized I was using about 10% jumps and it just feels intuitive.

If my working sets was 195, I might do something like 45, 95, 135, 155, 175, 195 or so. You could do one between 95 and 135 if you wanted too, depending on how much you do in terms of dynamic stretching/foam rolling/etc prior to/during your warm up. I think you could be fine skipping from 95 to 135- it isn't really that crucial. You just have to play around and see what gets you warm, loose, and prepared for your working sets without taking away from your performance. I would keep reps at 5 until after 135 (could even do 2 sets at 45- that's what I like to do).

45x5
45x5
95x5
135x5
155x2-3
175x2
Working sets at 195

[tempehmade]

no i'll be in Cape Carteret, NC. but good luck nonetheless on your performance!

Aw damn but good luck to you too! Kill it out there!

One thing I've liked to kinda of do as a general guideline is about 10% jumps.

So if I was working in the 100-200 range, about 10-20 lbs between sets (10 if staying on the lower end, 15 if in the middle, 20 if staying in the upper 3rd); if in the 200-300 range (20-30, with the same principle as before) and so on. I kinda did this naturally and then when typing this up realized I was using about 10% jumps and it just feels intuitive.

If my working sets was 195, I might do something like 45, 95, 135, 155, 175, 195 or so. You could do one between 95 and 135 if you wanted too, depending on how much you do in terms of dynamic stretching/foam rolling/etc prior to/during your warm up. I think you could be fine skipping from 95 to 135- it isn't really that crucial. You just have to play around and see what gets you warm, loose, and prepared for your working sets without taking away from your performance. I would keep reps at 5 until after 135 (could even do 2 sets at 45- that's what I like to do).

45x5
45x5
95x5
135x5
155x2-3
175x2
Working sets at 195

Thanks a lot, this definitely helped, I will try this tomorrow for my squat sess!

[adpowah]

I watched your 190 x 3 x 3 video. Like you mentioned in the instagram post, your depth needs a little work. For me personally I have found pause squats to be the cure. I don't have a specific routine just for pause squats but I add them into my warm up at lower weights. If I am feeling good after my working sets I may add in 1 or 2 paused singles. I find the longer pauses (5+ seconds) really help train my body to be tight in the hole which will give you explosiveness on non-pause squat sets. Also it will help build the motor pattern for your body to be confident in it's ability and strength while hitting depth regularly.

Regarding volume I am not really sure how your current program works but I found a 3x5 three times a week to be enough volume for me in a bulk. Some people only like to squat once a week so you may need to do a 5x5 and an accessory lift later on in the week. Personally I think the more often you can squat the better off you will be at squatting.

[tempehmade]

I watched your 190 x 3 x 3 video. Like you mentioned in the instagram post, your depth needs a little work. For me personally I have found pause squats to be the cure. I don't have a specific routine just for pause squats but I add them into my warm up at lower weights. If I am feeling good after my working sets I may add in 1 or 2 paused singles. I find the longer pauses (5+ seconds) really help train my body to be tight in the hole which will give you explosiveness on non-pause squat sets. Also it will help build the motor pattern for your body to be confident in it's ability and strength while hitting depth regularly.

Regarding volume I am not really sure how your current program works but I found a 3x5 three times a week to be enough volume for me in a bulk. Some people only like to squat once a week so you may need to do a 5x5 and an accessory lift later on in the week. Personally I think the more often you can squat the better off you will be at squatting.

Thanks! I really appreciate the help!

I think my problem for depth was due to me not shoving my knees out allowing my torso to have an opening to drop down lower. I will definitely be including pause squats regularly now, since you mentioned how much it has helped you. Also, I have a some questions, how should I be eating? There are plenty of powerlifters who eat at maintenance and are strong as hell. I would love to be able to move heavier weight at a much lighter weight class but is it possible for a noob to get there or because I'm fairly new I should keep bulking?