Constant squat stall/regression

[IronFeta]

2 weeks ago did 215 3x5
Last week 185 3x5
Rn I’m doing 165 3x5

In pounds

Each rep feels the same strugggle/physically can’t push heavier or would not make it.

Eating is good, not overworking, sleep is sufficient.

Wut do?

[Ironface]

You lost 50lbs on your squat in 2 weeks?

Are you sure you don’t have cancer?

[Agego]

What accompanying exercises are you do that would help build the foundation for your squat?

[IronFeta]

You lost 50lbs on your squat in 2 weeks?

Are you sure you don’t have cancer?

Not sherif srs srs

This has happened a lot before in prior months too, around the same weights

Like my legs feel/are weaker or unable to move it

[IronFeta]

What accompanying exercises are you do that would help build the foundation for your squat?

Only doing more body weight squats high rep (deep squat position/stretch) and some body lunges

[Ironface]

Not sherif srs srs

This has happened a lot before in prior months too, around the same weights

Like my legs feel/are weaker or unable to move it

Get checked out, that’s not normal (srs)

Unless you have some kind of weird psychology going on that makes you feel like you can’t lift any heavier

[DeputyDong5]

Check your form…? Inhale on the way down and go up with a tight core. If you do the same chit week after week, you are no longer shocking your body. Throw in some trap bar deadlifts, lunges… super sets. Push to failure. Try some front squats.

[IronFeta]

Get checked out, that’s not normal (srs)

Unless you have some kind of weird psychology going on that makes you feel like you can’t lift any heavier

It’s not psychological. Legs are just unable to push it. I’ve tried sometimes but end up failing or form breaks, and then I go down.

I have noticed similar difficulty with deadlift (though i DL less consistently). It might be an overall problem since I also regress on pull ups often too. Like something is wrong strength wise or I’m doing something wrong

[IronFeta]

Check your form…? Inhale on the way down and go up with a tight core. If you do the same chit week after week, you are no longer shocking your body. Throw in some trap bar deadlifts, lunges… super sets. Push to failure. Try some front squats.

Form is fairly good except I sometimes miss full ATG. At heavier weights I notice my back has bended before, which I am careful now.

I’ll do some of those exercises. Linear progression doesn’t seem to be happening anymore despite my weak lifts, could it be since I’ve lifted for over a year-2 on off?

[JUGGERNAUT1333]

Something is very wrong for sure.

Possibilities:

1.) Technique and form is not as good as you think. Small things can make a big difference in your overall squat.
2.) You are training at too high % of your max too frequently.
3.) Bar placement/setup is not ideal for your mechanics.


I personally suck at squatting, and I tend to go backwards when I squat heavy weekly. To fix this in the past I would rotate my squat variations (front squat, SSB, high-bar, low-bar) every 2 weeks or so. I also made sure I didn't deadlift heavy. For me, heavy pulling + heavy squatting in the same week = regression.

Another thing to try is to ditch the 5's and do more higher rep sets. 12-20 reps. It gives you tons of practice with a relatively easy weight. Also make sure you do 2x as much hamstring work as quads.

[Schnitzl]

Another thing to try is to ditch the 5's and do more higher rep sets. 12-20 reps. It gives you tons of practice with a relatively easy weight.

This helped me a lot. I do legs twice a week, hypertrophy & strength days with two upper body in between.

First leg day I build up to 4x8-10 @ 70% 1rm with about 3 warm-up sets so 7 sets total (265lbs working sets)
Second leg day I build up to 3x3-5 @ 85% 1rm with 3-4 warm-up sets (330lbs working sets)

Putting on weight every week for now

[78novacaine]

Are you a small child? If not and you have devoted any serious time and effort into training to get those numbers, then something is drastically wrong. Go see a doctor or Voodoo witch or something ASAP before we have to make a rest in piss ironfeta thread.

[IronFeta]

Something is very wrong for sure.

Possibilities:

1.) Technique and form is not as good as you think. Small things can make a big difference in your overall squat.
2.) You are training at too high % of your max too frequently.
3.) Bar placement/setup is not ideal for your mechanics.


I personally suck at squatting, and I tend to go backwards when I squat heavy weekly. To fix this in the past I would rotate my squat variations (front squat, SSB, high-bar, low-bar) every 2 weeks or so. I also made sure I didn't deadlift heavy. For me, heavy pulling + heavy squatting in the same week = regression.

Another thing to try is to ditch the 5's and do more higher rep sets. 12-20 reps. It gives you tons of practice with a relatively easy weight. Also make sure you do 2x as much hamstring work as quads.

You’re right about training at high % of RM often. Usually do the maximum load I can handle for 3x5 every time. Should this be more once per week or two attempting to add weight and training
below 3x5 RM?

I’ll do more high rep sets.

Hamstrings are a weak point. There isn’t a reverse curl machine at my gym, what exercises are best to train them aside from banded curls?

[KathleenRyan]

It’s not psychological. Legs are just unable to push it. I’ve tried sometimes but end up failing or form breaks, and then I go down.

I have noticed similar difficulty with deadlift (though i DL less consistently). It might be an overall problem since I also regress on pull ups often too. Like something is wrong strength wise or I’m doing something wrong

Yeah that doesn't sound normal. It may be normal for your body I guess, just if you have a weaker musculature build or something, but overall that's not body behavior normal of someone who trains strength and eats a healthy diet.

[Muzzlrpress]

What's your leg routine?

Any vids?

[IronFeta]

Are you a small child? If not and you have devoted any serious time and effort into training to get those numbers, then something is drastically wrong. Go see a doctor or Voodoo witch or something ASAP before we have to make a rest in piss ironfeta thread.

It is frustrating because I have made absolutely poor strength progress despite how much time I’ve put into the gym the last couple years (barring obvious covid lockdown reductions)

I’m not confident my doctor would have an idea if something were indeed wrong, beyond recommending more sleep/food/rest. Physiotherapist perhaps?

[batmanman]

Do you do any cardio? Srs question

How old are you? Do you smoke? Use strong stimulants like amphetamine?

This sounds like you have some circulation problems in a major artery going to your legs

This happened to a guy I know in his late 40s, he had a blockage in some giant artery that went to lower body and the lack of circulation made his muscles atrophy really fast without him noticing

If you aren't going to see a doctor, try to run on the treadmill for like 3/4 mile and see if your legs just absolutely suck ass, if so you probably have a big clogged artery

Also if you're using stimulants I remember in college the vasoconstriction from stims would make legs weak af really fast

[sooby]

if you are dropping 50 lbs on your squat then something is really wrong. Either you are pushing every set to failure and doing too much leg volume, you're diet and recovery is completely chit or you have something physiologically very wrong with you. OR you are trying to do too much in one session. Are you doing squats first thing? Also to keep up strength gains you should be eating to gain some weight (2 lbs a month) and getting at least 0.7g/lb of BW of protein, if not possibly more as everyone responds differently.

I don't think doing fives is really your problem, if anything you're more prone to sloppy reps and technique breakdown with higher reps. If quads are your weakness I would try incorporating paused squats at least 1x a week. It will really teach you how to control the weight, brace your core and eliminate the stretch reflex at the bottom, allowing you to really use your quads to push the weight up. Great tool to tighten up technique.

[batmanman]

Also you said it was your legs that feel weak, which is what makes me think its an arterial blood flow thing

Do you get a pump in your legs at all? Veins bulging out?

Does your back feel as strong as usual when squatting or is it feeling weak? Has your deadlift or barbell row declined as well?

Other lifts still the same?

What about calf raises?

[GooBaaa]

Sounds like you have aids

RIP OP

[GaryRidgway]

Try working on bracing and doing more core work. Very odd though.

[DrewDarden]

What is your progression plan?

If you can squat 215x5, then why are you only squatting 165? You didn't lose strength in two weeks.

So if you can squat 215x5, why are you loading 165? Is it because of how you feel? Follow a plan and do the weights regardless of how you feel.

I can't tell you how many times just warming up with the bar and 135 felt like a million pounds, but I ended up setting a PR 460x5 because that was my weight for the day. But if I went by how I felt, I would have probably never went past 135.

[Retoaded]

how often are you squatting? If you are doing some 3x/week 3x5 starter program then stop squatting so frequently.

how long since you took a deload week or 2? (in b4 the weights look like a deload week)

Seems sort of extreme to lose that much but probably just "dead legs" as runners and cyclists say...it means take a break.

I'd consider taking 1-2 weeks off and coming back at 150 3x5 and adding 10 pounds per week, max squatting twice per week.


edit:^^^^or as Drew says switch to a sensible program and follow it. after a break.

[DrewDarden]

how often are you squatting? If you are doing some 3x/week 3x5 starter program then stop squatting so frequently.

And likewise OP, if you're only squatting once per week, consider adding in a front squat session three days later (a good time for this would be deadlift day), and your legs will feel much fresher once you adapt to it.

[GaryRidgway]

I can't tell you how many times just warming up with the bar and 135 felt like a million pounds, but I ended up setting a PR 460x5 because that was my weight for the day. But if I went by how I felt, I would have probably never went past 135.

This is true. I'll record my last warmup sometimes to reassure myself that the bar is moving at a good speed.

[IronFeta]

What's your leg routine?

Any vids?

No vid

I've been doing 3x5 twice a week for squats. Bodyweight lunges twice a week 10-20 reps (usually before/after a run), bodyweight squats (to stretch/improve mobility (not during leg sessions)), and deadlifting once a week. Bodyweight calf raises.

Do you do any cardio? Srs question

How old are you? Do you smoke? Use strong stimulants like amphetamine?

This sounds like you have some circulation problems in a major artery going to your legs

This happened to a guy I know in his late 40s, he had a blockage in some giant artery that went to lower body and the lack of circulation made his muscles atrophy really fast without him noticing

If you aren't going to see a doctor, try to run on the treadmill for like 3/4 mile and see if your legs just absolutely suck ass, if so you probably have a big clogged artery

Also if you're using stimulants I remember in college the vasoconstriction from stims would make legs weak af really fast

Cardio 1-2 times per week, only 5-10 miles/week lately. No drugs/stims, never have. My legs have felt weak or heavy running sometimes. I don't think I've noticed it lately, but a few months ago it was very present. Is that what you're referring to? Are there other symptoms of this? Not sure how/why I'd have arterial blockage if it's a possibility.

if you are dropping 50 lbs on your squat then something is really wrong. Either you are pushing every set to failure and doing too much leg volume, you're diet and recovery is completely chit or you have something physiologically very wrong with you. OR you are trying to do too much in one session. Are you doing squats first thing? Also to keep up strength gains you should be eating to gain some weight (2 lbs a month) and getting at least 0.7g/lb of BW of protein, if not possibly more as everyone responds differently.

I don't think doing fives is really your problem, if anything you're more prone to sloppy reps and technique breakdown with higher reps. If quads are your weakness I would try incorporating paused squats at least 1x a week. It will really teach you how to control the weight, brace your core and eliminate the stretch reflex at the bottom, allowing you to really use your quads to push the weight up. Great tool to tighten up technique.

It's usually to failure or 1-2 reps short, so I'm pucking that up clearly. Diet & recovery are good. Squats are first after warming up. Eating in a small surplus, never feel hungry. High protein.

I feel glutes are a weak point, sometimes I can't feel a strong contraction with them when squatting. Could this be a major factor? I'm trying to engage them more by doing bodyweight squats to rep the motion.

Also you said it was your legs that feel weak, which is what makes me think its an arterial blood flow thing

Do you get a pump in your legs at all? Veins bulging out?

Does your back feel as strong as usual when squatting or is it feeling weak? Has your deadlift or barbell row declined as well?

Other lifts still the same?

What about calf raises?

Not sure, never check the leg's for a pump. Back usually feels good, though sometimes fatigued lower back. Deadlift has not been consistently done the past month, but in the past (few months ago) I've had a hard time progressing past ~235 3x5 with good form. Barbell row feels good. However, my pull ups continue to heavily fluctuate and often I'm struggling to get past 4-5 wide grip reps when a few months ago I could do 8-10. No issues with dips, not really benching.

Calf raises are just bodyweight on the stairs.

What is your progression plan?

If you can squat 215x5, then why are you only squatting 165? You didn't lose strength in two weeks.

So if you can squat 215x5, why are you loading 165? Is it because of how you feel? Follow a plan and do the weights regardless of how you feel.

I can't tell you how many times just warming up with the bar and 135 felt like a million pounds, but I ended up setting a PR 460x5 because that was my weight for the day. But if I went by how I felt, I would have probably never went past 135.

Trying to add ~5 lbs a week for the last couple months. Maybe I should stop trying to do linear progression. I have been in the gym long enough that maybe it doesn't work anymore, but my lifts are very beginner level so not sure.

My strength feels like it is fluctuating. Often I don't have the strength to do what I did a prior session or week, and my body feels weaker. Not fatigued in an un-recovered way, but just weaker. It's not psychological, I have tried to lift the same weights but then I fail (physically can't move it up) or form breaks, etc


What program do you recommend I run?
.

how often are you squatting? If you are doing some 3x/week 3x5 starter program then stop squatting so frequently.

how long since you took a deload week or 2? (in b4 the weights look like a deload week)

Seems sort of extreme to lose that much but probably just "dead legs" as runners and cyclists say...it means take a break.

I'd consider taking 1-2 weeks off and coming back at 150 3x5 and adding 10 pounds per week, max squatting twice per week.


edit:^^^^or as Drew says switch to a sensible program and follow it. after a break.

In early October I had a week without lifting. 3x5 twice a week.

[JUGGERNAUT1333]

You’re right about training at high % of RM often. Usually do the maximum load I can handle for 3x5 every time. Should this be more once per week or two attempting to add weight and training
below 3x5 RM?

I’ll do more high rep sets.

Hamstrings are a weak point. There isn’t a reverse curl machine at my gym, what exercises are best to train them aside from banded curls?

RDLs, stiff leg deadlifts from the floor, hyperextensions, any leg curl machine available is fine.

[headturner1]

Not sure op, but your signature doesn’t seem to quite fit..

[IronFeta]

All these theories when the simple answer is that OP isn't eating enough carbs.

I have plenty of carbs
Lots of potatoes and rice and bananas every day srs

RDLs, stiff leg deadlifts from the floor, hyperextensions, any leg curl machine available is fine.

Thx brah

Not sure op, but your signature doesn’t seem to quite fit..

fuark
das not it mane

[DimTriad]

All these theories when the simple answer is that OP isn't eating enough carbs.

i see op disagreed with you above but honestly I’m inclined to agree. 30 posts in and not a single mention of OPs daily calorie intake in concrete, numerical terms, nor a program listed or named.

I ran a linear progression (strong lifts 3x5) up to a 395 3x5 squat, and 220 3x5 bench at 172 body weight when I was in university, there’s no reason for you to be stalling at these weights. Both your diet and training seem off, but we don’t even know what those things look like in concrete terms so how can anyone here help?