squat plateau help

[theend2]

my squat has been stuck at 245x5 for the last 3 weeks while my bench and deadlift have been increasing. My bench is right around 240 and i just pulled 405 a few days ago. my sticking point is just a few inches out of the hole. Ive been wanting to try box squatting but the only PT's at my gym have been busy with clients

my leg workout usually looks something like this:

Squat no more than 8 reps on working sets
Lunges or hack squats (every other)
leg press
leg extensions
calf raises

Id classify myself as more of a powerbuilder.

Ive consider running the smolov squat program (probably jr) but ive been told that with my squat lbs it wouldnt be much of a benefit.

[45BIG]

Box squats set an inch below parallel.

Pause squats.

Deep squats (as deep as you can comfortably go)

[swolegantor]

a 3 week sticking point is not a plateau


that said. squat MORE. squat every workout, stop deadlifting entirely. wake up everymorning and think about squatting. Just squat, hell do it 7 days a week. Make squatting such a natural motion that you ask your mother to check depth when you take a ****.

[Jr.Bong]

a 3 week sticking point is not a plateau


that said. squat MORE. squat every workout, stop deadlifting entirely. wake up everymorning and think about squatting. Just squat, hell do it 7 days a week. Make squatting such a natural motion that you ask your mother to check depth when you take a ****.

I like this man.

[isaku900]

you're sorely lacking in a lower back/posterior chain lift.

Good Mornings, RDLs, SLDLs, GHR, something...you gotta hit your hamstrings and glutes, all your lifts are quad dominant.

and your "sticking point" is a few inches out of the hole? well before your quads really activate into the lift, at that point its your posterior chain that's lifting the weight (assuming of course that your depth is good), and you're not doing jack for it.

that's where I'd start at least. I hammer the crap out of my lower back and posterior chain every squat day.

[UhhWhatever]

a 3 week sticking point is not a plateau


that said. squat MORE. squat every workout, stop deadlifting entirely. wake up everymorning and think about squatting. Just squat, hell do it 7 days a week. Make squatting such a natural motion that you ask your mother to check depth when you take a ****.

Do that ^

[smitsky]

you're sorely lacking in a lower back/posterior chain lift.

Good Mornings, RDLs, SLDLs, GHR, something...you gotta hit your hamstrings and glutes, all your lifts are quad dominant.

and your "sticking point" is a few inches out of the hole? well before your quads really activate into the lift, at that point its your posterior chain that's lifting the weight (assuming of course that your depth is good), and you're not doing jack for it.

that's where I'd start at least. I hammer the crap out of my lower back and posterior chain every squat day.

X2.

Good post.

I'll add Pullthroughs and Reverse Hypers.

You need to hammer your Hamstrings. Work the hell out of your lower back and your Glutes. Definitely.

[Rob_Muscle75]

Whenever I'm at a plateau I just add more weight and usually get 2 reps less so in your case I'd try 255 for 3 for 2 sets. Usually when I do my next leg workout I'll be able to gain 2 reps on that 5 rep set.


EDIT: OP I'll hit you on recharge thanks.

[theend2]

solid

i just got back from the gym and was working with an ex- pler thats now a PT. He checked my form on box squats (ended up being 1-2 inches above parallel) and i did 330x 3,5 and a set of 345x3.


edit: I should probably add in that my diet has been consistent for the past month of my bulk. 4200 calories/ day with 1lb being gained per week. Same supplements. All of my lifts have been increasing. I squat again in another 4 days. Hopefully with some progress