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  1. #1
    Registered User merl227's Avatar
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    Smile Squatting gets easier over time? My worst lift.

    Ive skipped past for almost 2 yrs now. Ive squatted here and there in the last 6 months. Since the new year ive been doing them now twice a week. On lower body days. High bar style. To be honest id always just replace squats with trapbar deadlifts (low handle and high handle)

    To put this in comparison my bench is 205 lb for 5 x 5. My squat as of now is 150 5 x 5 (i did 150 tonight). Some reps felt extremely easy almost just as easy as sitting down and sitting back up. Other reps felt very difficult. This is a very technical lift im noticing. When everythings done right its effortless othertimes it feels extremely difficult even with 150. Id do bench 150 for 20 reps.

    Im looking forward to getting better at squatting and fixing my horrible legs lol.
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  2. #2
    Registered User Heisman2's Avatar
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    Take some videos of yourself to see what is changing between the good and bad reps. Once you are able to get the consistency aspect down then it should be smooth sailing from there.
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  3. #3
    Registered User nemLifts's Avatar
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    ^ this. What's your week to week progression like?
    The only way to do something is to do it
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    Squat -> 255lb 5RM
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  4. #4
    Registered User merl227's Avatar
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    Originally Posted by Heisman2 View Post
    Take some videos of yourself to see what is changing between the good and bad reps. Once you are able to get the consistency aspect down then it should be smooth sailing from there.
    Im doing this very helpful the bad reps are when i go down too fast and/or go too low i lose a lot of tightness and a lot of butt wink
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  5. #5
    Registered User merl227's Avatar
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    Originally Posted by nemLifts View Post
    ^ this. What's your week to week progression like?
    Only 10lb so far i got up to 185 squat once but the reps were so grindy it was just no good. The form was on the verge or collapse and too much grind
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  6. #6
    Registered User nemLifts's Avatar
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    10lb is still progress. Hmm.. The grindy part isn't too good. Maybe you started pushing with too heavy a weight from the first workout and couldn't get used to it.

    Several strength programs tone down the poundage on squats to as low as 50% then add 5 lb every workout while you get accustomed to the movement (3x5 or 5x5). It's boring for the first few weeks but if you start at 75lb, in theory you could get up to a strong 185 for 5 reps within 9 weeks. If linear progression continues this way, 225 could take another 4 weeks. This is all assuming you do the same squat scheme twice a week and don't add any accessories. Maybe even if you push back the weight to 95-105 you could get similar results. Could be worth a try if your squats are really getting on your nerves.
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    Bench -> 185lb 5RM
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  7. #7
    Registered User merl227's Avatar
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    Hey man ill probably do this honestly... because even 150 is unusually difficult. Ill drop the weight down to around that range and just focus on that god damn form. Idk why this movement feels so alien to me.

    Edit: good call. Dont want to get back to that 185 and my form just goes completely out and im just relying on anything to get the weight up lol.

    How long do you think i should stay around that low weight before i start adding 5-10 lb again?
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    Registered User Heisman2's Avatar
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    Originally Posted by merl227 View Post
    Hey man ill probably do this honestly... because even 150 is unusually difficult. Ill drop the weight down to around that range and just focus on that god damn form. Idk why this movement feels so alien to me.

    Edit: good call. Dont want to get back to that 185 and my form just goes completely out and im just relying on anything to get the weight up lol.

    How long do you think i should stay around that low weight before i start adding 5-10 lb again?
    When you can do 5x5 with consistent form that looks good on video and also feels good then go up by 5 pounds.
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  9. #9
    Never accept defeat! backinthegymbro's Avatar
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    Squat is difficult for me too. I currently do sets of 110 lbs with struggles. But i train legs twice a week now so hopefully it will go up.
    On the plus side, my legs grow faster than anything else since i neglected them for so long.

    I think it's important to focus on form and not do chit like 1 rep max because that's just asking for injuries.
    Slow and steady increments.
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  10. #10
    Registered User nemLifts's Avatar
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    Originally Posted by merl227 View Post
    Hey man ill probably do this honestly... because even 150 is unusually difficult. Ill drop the weight down to around that range and just focus on that god damn form. Idk why this movement feels so alien to me.

    Edit: good call. Dont want to get back to that 185 and my form just goes completely out and im just relying on anything to get the weight up lol.

    How long do you think i should stay around that low weight before i start adding 5-10 lb again?
    I think if you start at 75lb, you can add 5lb every workout right away. The weight will be light enough for the first few weeks to give you a chance to get the technique down.

    It also helps if you give yourself mental cues, like breathe in, flex core, initiate movement, brief pause in hole, push from heels, etc. Setting safety bars just below your max ROM can also help you remember how deep you should go each time.
    The only way to do something is to do it
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    Squat -> 255lb 5RM
    Deadlift -> 280lb 5RM
    Bench -> 185lb 5RM
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