Squat stuck on 205

[AlexLaid]

So this is a second part to my previous thread on how I can't seem to surpass a 205 squat. Yet again I've been lifting for roughly a year but 6 months "serious" and I've been stuck for about 2 months. I'm 5'6 I weight 160lbs and I've running icf 5x5. I even made a form video to see if it's my form throwing me off.( I hit a legs before this but I wanted to get footage so I just did a 1x5 to preview my form //youtu.be/3qHztb6f5gc be sure to add the https: since this website wouldn't let me post my full link

[Thebunz]

Change your rep scheme and how's your nutrition?

As with any compound movement, figure out which muscle is bottlenecking your strength gains and hit it with isolation exercises.

[kwong486]

Hard for anyone to give you advice based on a post from a few days ago which nobody is going to take the time to look for.

[RK42]

Video embedded:

[MyEgoProblem]

That's deep af! With no lumbar flexion..

Only thing I see is your knees lock out early and you Could keep your quads "on" longer by keeping your knees forward.. Oh, and quit the fidgeting between reps :-D

Icf may be too much volume.. It's a bit high for a lot of people.. Try 3x5 instead of 5x5 would be my advice tbh if you don't want to move routines to something more sensible.

[IHateCutting2]

takes time bro.

i was stuck at 205 for hella long before i progressed

[IronProdigy]

Try switching to low bar squats

[tshwed]

Try squatting twice a week and potentially start incorporating Front Squats and Pause Squats. These two variations made a BIG difference for my back squat. Once you plateau your progression for your squat, it may be time to get creative.

[Garage Rat]

You need to have a solid program and recycle it when progress stalls.
Do not try for maxes frequently and stay primally in the 80% of max range.
Also think of some assistance work that may help your squat.
Paused squats are on i like.
Good luck to you.

[Yodums]

The main form issue in the video you posted is the exit out of the hole. You're preventing your knees from travelling forward, letting your butt go up, and it's engaging your posterior chain to get the weight up. You need to get more comfortable with letting your knees travel forward in the hole and using your quads to push out of the hole. You can look at videos from Max Aita, who's a very reputable coach, coaching the squat, and it's a very common mistake to not let your knees travel forward to where they want to go in the hole.

In regards to depth, I do think you are squatting too deep. Even though you are going ATG, hamstrings to calves, you have a noticeable butt wink and for the weight shown, you're losing tightness and your form is breaking down.

Personal opinion, but ICF 5x5 is a poor program (I'm simply not a Blaha fan).

[jwtiger69]

Change your rep scheme and how's your nutrition?

As with any compound movement, figure out which muscle is bottlenecking your strength gains and hit it with isolation exercises.

Are you eating enough to grow?

[AlexLaid]

I appreciate everyone for the information ! As for the questions listed. Yes I eat enough around 3,000 calories. And what program would you guys recccomened if you think icf is too much/ maybe I need a new program ? But for sure I will start incorporating pause/front squats .

[AlexLaid]

On previous forum without the video I had many people say it could possible be my form as in why I added the video so it's nice you actually critizied it. I'll be sure to look max up. Also isn't squaring deep the way to go ? The weight always feel heavier when I don't go atg.

[jwtiger69]

I appreciate everyone for the information ! As for the questions listed. Yes I eat enough around 3,000 calories. And what program would you guys recccomened if you think icf is too much/ maybe I need a new program ? But for sure I will start incorporating pause/front squats .

You say you are eating enough? You say you are around 3000. How did you come up with that number and what is your maintanence?

[Farley1324]

Also isn't squaring deep the way to go ? The weight always feel heavier when I don't go atg.

What matters is that you get at least to parallel, defined as crease of hip to top of patella. If you can go deeper without rounding your back or getting your knees out of place, that's fine/good too.

[Yodums]

Also isn't squaring deep the way to go ? The weight always feel heavier when I don't go atg.

The answer is going to depend on what you want to get out of the exercise. My personal opinion is that unless you're a weightlifter, squatting ATG may yield no further benefits than cutting depth at parallel, other than to say you are squatting ATG. Weightlifters are catching the bar in a position that is ATG, so it has carry-over in that application, but even then, there are plenty of people who weightlift, but don't squat ATG (e.g., Nathan Damron): https://www.instagram.com/p/BR9ktVOj...damron94&hl=en