Why am I stuck on squats?

_lyndseybrooke_

You said you deloaded last week. What did you do this week, go right back up to maximum weight? Or did you do a gradual increase from your deload amount back up to the 120? Usually it helps me break through if I gradually work back up.

How long have you been doing 5 x 5? Maybe switch to a program where you aren't doing a back squat every workout.

Well, I only deloaded by 5 lbs so, yeah, I went right back up to 120 this week. I only deloaded last week to work on my form, which ended up only needing a couple of tweaks. I've been doing 5x5 for 10 weeks, so I'm not quite ready to go to an intermediate program yet.

ten weeks is not much. but you really do need to do more research then just finding a program online and plugging in a few numbers. wendler's program has you deloading every four week. three weeks building up, one week of deload. then when you are lifting again, you aren't starting at your max number again. you're on your previous cycles week 2.

i know it might seem a little counter intuitive, but it works. i'm not as familiar with 5x5, but i think it has a similar process. when i was lifting full time, i saw nothing but progressions every month, on every lift.

I'm following 5x5 exactly as it's designed to be followed. I didn't just glance at something online and "plug in a few numbers." My intermediate program will be different from the one I'm currently doing, but I'm not experiencing enough issues to completely give up on 5x5 for a different dude's program. Like you said, 10 weeks isn't much. I've done my fair share of reading and research - I'm just not going to buy another book about lifting because it'll sit there unread like the last one did. Thanks for the info, but I'm not particularly interested in Wendler's program right now.

then pick up mark rippetoe's book, starting strength, which is the 5x5 program.

and if you were following the program exactly as it was designed, then you would be struggling with your squats after only 10 weeks.

are you doing anything else, such as cardio or crossfit or anything that isn't prescribed by the program? it can hold you back.

also, is your form correct? is the barbell resting properly on your traps? are you using a pad? (you shouldn't be, thats what your traps are for). are your wrists straight? is your neck aligned with the spine? is your chest puffed out to help keep your spine straight? do you have a weight lifting belt, which can aid to give your abs something to push against?

you've mentioned several times that you are intimidated about failing on a heavy squat without the aid of a rack. i know first hand that this can be daunting. i recommend getting a proper rack. wait, without a rack, how do you get the barbell on your back?

So if I were doing 5x5 correctly, I'd still be going up 5 lb per workout on squats without stalling out a bit from time to time? If that were the case, I'd be squatting 195 lbs by now. Considering I weigh 133-134 lbs, that's a bunch of BS. I think it's pretty normal to get stuck from time to time. If it wasn't, your friend Wendler wouldn't have a technique for getting past a block. Yes, I do cardio, but it's only 30 minutes two days per week. Yes, my form is good. And no, I did not mention "several times" that I'm intimidated about failing without a rack. I mentioned it exactly once in this thread. I have a basic squat rack - it's on the same structure as the rack for my bench press. I just don't have a power rack.

jimmmer

I have a basic squat rack - it's on the same structure as the rack for my bench press. I just don't have a power rack.

You should be ok then.

I would suggest backing off a bit more than 5lb. Go back to 105lb and then restart the progression. If you're adding 5lbs a session, you'll be back up to your current weight in no time, but you'll have had a bit of a breather and things should snap back and you'll blast through this plateau.

The only other thing I can suggest is addressing the quality of your sleep, but I don't know how you'd go about tackling that....

It IS totally normal to have little stalls and spurts. We all go through these things. The fact that you're so keen to nail down the issue says, to me, that you'll work it out and be better for it in the end.

_lyndseybrooke_

I have a basic squat rack - it's on the same structure as the rack for my bench press. I just don't have a power rack.

You should be ok then.

I would suggest backing off a bit more than 5lb. Go back to 105lb and then restart the progression. If you're adding 5lbs a session, you'll be back up to your current weight in no time, but you'll have had a bit of a breather and things should snap back and you'll blast through this plateau.

The only other thing I can suggest is addressing the quality of your sleep, but I don't know how you'd go about tackling that....

It IS totally normal to have little stalls and spurts. We all go through these things. The fact that you're so keen to nail down the issue says, to me, that you'll work it out and be better for it in the end.

Thanks for the tip. I'm going to try a couple of things (adding more weight for less reps, deloading a little and adding more reps, and/or fractional plates) and, if I can't break through in the next couple of weeks, I'll do exactly what you said.

Capt_Apollo

You said you deloaded last week. What did you do this week, go right back up to maximum weight? Or did you do a gradual increase from your deload amount back up to the 120? Usually it helps me break through if I gradually work back up.

How long have you been doing 5 x 5? Maybe switch to a program where you aren't doing a back squat every workout.

Well, I only deloaded by 5 lbs so, yeah, I went right back up to 120 this week. I only deloaded last week to work on my form, which ended up only needing a couple of tweaks. I've been doing 5x5 for 10 weeks, so I'm not quite ready to go to an intermediate program yet.

ten weeks is not much. but you really do need to do more research then just finding a program online and plugging in a few numbers. wendler's program has you deloading every four week. three weeks building up, one week of deload. then when you are lifting again, you aren't starting at your max number again. you're on your previous cycles week 2.

i know it might seem a little counter intuitive, but it works. i'm not as familiar with 5x5, but i think it has a similar process. when i was lifting full time, i saw nothing but progressions every month, on every lift.

I'm following 5x5 exactly as it's designed to be followed. I didn't just glance at something online and "plug in a few numbers." My intermediate program will be different from the one I'm currently doing, but I'm not experiencing enough issues to completely give up on 5x5 for a different dude's program. Like you said, 10 weeks isn't much. I've done my fair share of reading and research - I'm just not going to buy another book about lifting because it'll sit there unread like the last one did. Thanks for the info, but I'm not particularly interested in Wendler's program right now.

then pick up mark rippetoe's book, starting strength, which is the 5x5 program.

and if you were following the program exactly as it was designed, then you would be struggling with your squats after only 10 weeks.

are you doing anything else, such as cardio or crossfit or anything that isn't prescribed by the program? it can hold you back.

also, is your form correct? is the barbell resting properly on your traps? are you using a pad? (you shouldn't be, thats what your traps are for). are your wrists straight? is your neck aligned with the spine? is your chest puffed out to help keep your spine straight? do you have a weight lifting belt, which can aid to give your abs something to push against?

you've mentioned several times that you are intimidated about failing on a heavy squat without the aid of a rack. i know first hand that this can be daunting. i recommend getting a proper rack. wait, without a rack, how do you get the barbell on your back?

So if I were doing 5x5 correctly, I'd still be going up 5 lb per workout on squats without stalling out a bit from time to time? If that were the case, I'd be squatting 195 lbs by now. Considering I weigh 133-134 lbs, that's a bunch of BS. I think it's pretty normal to get stuck from time to time. If it wasn't, your friend Wendler wouldn't have a technique for getting past a block. Yes, I do cardio, but it's only 30 minutes two days per week. Yes, my form is good. And no, I did not mention "several times" that I'm intimidated about failing without a rack. I mentioned it exactly once in this thread. I have a basic squat rack - it's on the same structure as the rack for my bench press. I just don't have a power rack.

with people quoting you or bringing it up, i mistakenly thought that you had said that. sorry.

yes, it's normal to have stalls. thats why my buddy jimmy has developed a program to help him and others to bust through them. as you increase in weight the progressions are harder. like i said originally, it often has more to do with the time outside the gym (or in your case the basement or garage) than the actual training. but a progression doesn't have to be measured only by weight going up. if you lift 120 twice this month and then three times next month, isn't that a progression?

as far as your squat rack, is it this?



if so, it's pretty easy to fail with it. it can be a little intimidating at first, but you can check out youtube how-to videos on how to fail.

_lyndseybrooke_

You said you deloaded last week. What did you do this week, go right back up to maximum weight? Or did you do a gradual increase from your deload amount back up to the 120? Usually it helps me break through if I gradually work back up.

How long have you been doing 5 x 5? Maybe switch to a program where you aren't doing a back squat every workout.

Well, I only deloaded by 5 lbs so, yeah, I went right back up to 120 this week. I only deloaded last week to work on my form, which ended up only needing a couple of tweaks. I've been doing 5x5 for 10 weeks, so I'm not quite ready to go to an intermediate program yet.

ten weeks is not much. but you really do need to do more research then just finding a program online and plugging in a few numbers. wendler's program has you deloading every four week. three weeks building up, one week of deload. then when you are lifting again, you aren't starting at your max number again. you're on your previous cycles week 2.

i know it might seem a little counter intuitive, but it works. i'm not as familiar with 5x5, but i think it has a similar process. when i was lifting full time, i saw nothing but progressions every month, on every lift.

I'm following 5x5 exactly as it's designed to be followed. I didn't just glance at something online and "plug in a few numbers." My intermediate program will be different from the one I'm currently doing, but I'm not experiencing enough issues to completely give up on 5x5 for a different dude's program. Like you said, 10 weeks isn't much. I've done my fair share of reading and research - I'm just not going to buy another book about lifting because it'll sit there unread like the last one did. Thanks for the info, but I'm not particularly interested in Wendler's program right now.

then pick up mark rippetoe's book, starting strength, which is the 5x5 program.

and if you were following the program exactly as it was designed, then you would be struggling with your squats after only 10 weeks.

are you doing anything else, such as cardio or crossfit or anything that isn't prescribed by the program? it can hold you back.

also, is your form correct? is the barbell resting properly on your traps? are you using a pad? (you shouldn't be, thats what your traps are for). are your wrists straight? is your neck aligned with the spine? is your chest puffed out to help keep your spine straight? do you have a weight lifting belt, which can aid to give your abs something to push against?

you've mentioned several times that you are intimidated about failing on a heavy squat without the aid of a rack. i know first hand that this can be daunting. i recommend getting a proper rack. wait, without a rack, how do you get the barbell on your back?

So if I were doing 5x5 correctly, I'd still be going up 5 lb per workout on squats without stalling out a bit from time to time? If that were the case, I'd be squatting 195 lbs by now. Considering I weigh 133-134 lbs, that's a bunch of BS. I think it's pretty normal to get stuck from time to time. If it wasn't, your friend Wendler wouldn't have a technique for getting past a block. Yes, I do cardio, but it's only 30 minutes two days per week. Yes, my form is good. And no, I did not mention "several times" that I'm intimidated about failing without a rack. I mentioned it exactly once in this thread. I have a basic squat rack - it's on the same structure as the rack for my bench press. I just don't have a power rack.

with people quoting you or bringing it up, i mistakenly thought that you had said that. sorry.

yes, it's normal to have stalls. thats why my buddy jimmy has developed a program to help him and others to bust through them. as you increase in weight the progressions are harder. like i said originally, it often has more to do with the time outside the gym (or in your case the basement or garage) than the actual training. but a progression doesn't have to be measured only by weight going up. if you lift 120 twice this month and then three times next month, isn't that a progression?

as far as your squat rack, is it this?



if so, it's pretty easy to fail with it. it can be a little intimidating at first, but you can check out youtube how-to videos on how to fail.

Nope, it's this:

amberlykay1014

What about going to Lowes and picking up some sawhorses? Some are adjustable and others fold away when you're done to save space.

http://www.lowes.com/pd_77883-72596-SS-29_0__?productId=3073379&Ntt=saw+horses&pl=1&currentURL=?Ntt=saw+horses&facetInfo=

kelly_e_montana

Are you working with a spotter? Your rack doesn't have bars to catch the weight if you fail, so I was curious. I fail at a lighter weight when I don't feel as safe.

_lyndseybrooke_

Are you working with a spotter? Your rack doesn't have bars to catch the weight if you fail, so I was curious. I fail at a lighter weight when I don't feel as safe.

No spotter. I work out at 5AM alone.

MagnumBurrito

Like another commenter said, it's probably mental. If you can do 5 reps at 120, go up 5 lbs. You definitely can do 3 reps at the higher weight then.

fivethreeone

a) 5 lbs isn't a real deload. If you need a true deload, then you need to take weight off the bar. a lot of weight. do a week at 50-75% of what you're doing now and then come back. I am also doing 5x5 squats right now, and I just did that last week based on what I learned doing Wendler's program. Guess what-- I crushed my planned weight this week.

b) If you are not going to read about lifting, then at least make a concerted effort to learn about it. squatting correctly is incredibly technical, and small form corrections can make a big difference in the amount of weight you're able to squat. I don't know if you're doing high bar or low bar squats, but youtube Mark Rippetoe's anatomy of a squat if you haven't seen it yet. It's necessary to be educated about what you're doing. I experienced improvement in my squat when I corrected my form as well. I video myself and watch the videos between every set to make minor adjustments daily.

c) it is extremely easy to build safety rails. there are all kinds of plans online to build a power cage or squat rack for very cheap (under $100). Because you want to increase the weight you are squatting, you are going to need it, and yes--part of the problem now is likely mental. With the rails, you'll be able to relax more.

delicious_cocktail

a) 5 lbs isn't a real deload. If you need a true deload, then you need to take weight off the bar. a lot of weight. do a week at 50-75% of what you're doing now and then come back. I am also doing 5x5 squats right now, and I just did that last week based on what I learned doing Wendler's program. Guess what-- I crushed my planned weight this week.

b) If you are not going to read about lifting, then at least make a concerted effort to learn about it. squatting correctly is incredibly technical, and small form corrections can make a big difference in the amount of weight you're able to squat. I don't know if you're doing high bar or low bar squats, but youtube Mark Rippetoe's anatomy of a squat if you haven't seen it yet. It's necessary to be educated about what you're doing. I experienced improvement in my squat when I corrected my form as well. I video myself and watch the videos between every set to make minor adjustments daily.

c) it is extremely easy to build safety rails. there are all kinds of plans online to build a power cage or squat rack for very cheap (under $100). Because you want to increase the weight you are squatting, you are going to need it, and yes--part of the problem now is likely mental. With the rails, you'll be able to relax more.

I appreciate that you're trying to help, but she doesn't need to do more research. She said that she's already done her research and still doesn't know what she's doing wrong. Suggesting that she go continue researching is NOT HELPFUL.

deksgrl

I am also making do with a similar bench setup. What I found was this..... it wasn't that I was at my max on the squat itself once I got the weight off the "rack", it was the awkwardness of getting that bar off the rack to begin with, and putting it back on the rack. Because I can't adjust it any higher, it's just not good enough without a real rack.

Acg67

http://www.joeskopec.com/smolov.html

vjohn04

what program are you following?

also, 120 lbs for how many reps? like jimmer said, one way to get over it is to scale back, and build up some more.


but i find that many stalls are caused not by the time in the gym, but by the time outside the gym, when you should be resting and eating right .

^this.
First thing I am going to do is look at my out of gym habits to ensure I'm giving myself the best shot at a good lifting day I can.

If I stall at a weight back off and build back up and stall again, I'd probably focus on increasing my volume every other week instead of going for raw strength each week. But that's just me.

_lyndseybrooke_

I am also making do with a similar bench setup. What I found was this..... it wasn't that I was at my max on the squat itself once I got the weight off the "rack", it was the awkwardness of getting that bar off the rack to begin with, and putting it back on the rack. Because I can't adjust it any higher, it's just not good enough without a real rack.

Mine is actually at a perfect height for me.

kelly_e_montana

So if you don't have a spotter and you don't have a rack for safety, how do you you know you're stuck? If you haven't failed, you're not stuck. If you have failed, what the heck did you do?

LiftAllThePizzas

I do squats three days per week with SL 5x5. I'd rather be stalled out on squats than deviate from the program right now.

The program specifies that you attempt a weight on three consecutive workouts, if 3 fails in a row then you reduce your working weight by 10% and continue from that point with the standard progression. You said you don't want to deviate from the program, so don't.

Deloading from 120 would mean going to 105.

Anything else would be deviating from the program.

So if you don't have a spotter and you don't have a rack for safety, how do you you know you're stuck? If you haven't failed, you're not stuck. If you have failed, what the heck did you do?

Without safety pins, I'm more curious about what happens when she fails at bench press.

TheStephil

I think it may be partially mental. You are afraid of failing because you have no safety set in place. Is there anyway you can have someone spot you for even one set at 125? It doesn't have to be in the morning but maybe at a later time when someone is available. You will feel safe challenging yourself with a new weight but have the safety of someone there. When you know you can do a full set with 125 then it may push past the mental block. Personally, 115 and 117.4 were really difficult for me (didn't fail but was extremely close) but 120 was easy in comparison. It felt like 105-110 and I had to double check my plates to make sure I didn't load it wrong. Sometimes a higher weight actually feels easier. I have no idea why or the science behind it but I know a lot of people that have experienced this. I can't lift alone without safety bars. I used to do lifting alone and mentally could not push myself on bench because there was no safety bars and no one to spot me. I would stall at the same weight out of fear of getting stuck under the bar.

Capt_Apollo

So if you don't have a spotter and you don't have a rack for safety, how do you you know you're stuck? If you haven't failed, you're not stuck. If you have failed, what the heck did you do?

Without safety pins, I'm more curious about what happens when she fails at bench press.

you lift without putting the clips on the barbell, lean to one side, and let gravity take the plates off.

JoRocka

So if you don't have a spotter and you don't have a rack for safety, how do you you know you're stuck? If you haven't failed, you're not stuck. If you have failed, what the heck did you do?

Without safety pins, I'm more curious about what happens when she fails at bench press.

you lift without putting the clips on the barbell, lean to one side, and let gravity take the plates off.

or roll of shame... er glory.

LOL

I said that's why I didn't lift with collars at my gym and the guy was like- you're asking for it- and I was like- what- asking to not get crushed or ruin my tits?

you're right- I'm totally asking for it

SMH

_lyndseybrooke_

So if you don't have a spotter and you don't have a rack for safety, how do you you know you're stuck? If you haven't failed, you're not stuck. If you have failed, what the heck did you do?

Without safety pins, I'm more curious about what happens when she fails at bench press.

I have failed at a bench press. I bailed out like you're supposed to - rolling it down your body. If it was too heavy of a weight for me to do that safely, I'd just not put clips on and tilt the bar to one side. There's no such technique for bailing out of a squat.

JoRocka

So if you don't have a spotter and you don't have a rack for safety, how do you you know you're stuck? If you haven't failed, you're not stuck. If you have failed, what the heck did you do?

Without safety pins, I'm more curious about what happens when she fails at bench press.

I have failed at a bench press. I bailed out like you're supposed to - rolling it down your body. If it was too heavy of a weight for me to do that safely, I'd just not put clips on and tilt the bar to one side. There's no such technique for bailing out of a squat.

Well most people squat with pins/rails.

otherwise- go to your knees- keep your body upright- and lean back- push the weight backwards off you.

not ideal- but it gets the job done- this is how I dump weight when I'm doing weighted lunges and I can't get it back over my head.

wheird

So if you don't have a spotter and you don't have a rack for safety, how do you you know you're stuck? If you haven't failed, you're not stuck. If you have failed, what the heck did you do?

Without safety pins, I'm more curious about what happens when she fails at bench press.

you lift without putting the clips on the barbell, lean to one side, and let gravity take the plates off.

After about 70% 1RM I tend to get iffy about not using the collars. Especially with squats as sometimes the plates move when I am stepping back.

wheird

So if you don't have a spotter and you don't have a rack for safety, how do you you know you're stuck? If you haven't failed, you're not stuck. If you have failed, what the heck did you do?

Without safety pins, I'm more curious about what happens when she fails at bench press.

I have failed at a bench press. I bailed out like you're supposed to - rolling it down your body. If it was too heavy of a weight for me to do that safely, I'd just not put clips on and tilt the bar to one side. There's no such technique for bailing out of a squat.

There are several. Like putting one hand down on your knee and assisting the lift.

LolBroScience

You said you deloaded last week. What did you do this week, go right back up to maximum weight? Or did you do a gradual increase from your deload amount back up to the 120? Usually it helps me break through if I gradually work back up.

How long have you been doing 5 x 5? Maybe switch to a program where you aren't doing a back squat every workout.

FWIW... 5/3/1 isn't meant for beginners. You can progress more rapidly on linear progression through the 5x5.

Capt_Apollo

You said you deloaded last week. What did you do this week, go right back up to maximum weight? Or did you do a gradual increase from your deload amount back up to the 120? Usually it helps me break through if I gradually work back up.

How long have you been doing 5 x 5? Maybe switch to a program where you aren't doing a back squat every workout.

FWIW... 5/3/1 isn't meant for beginners. You can progress more rapidly on linear progression through the 5x5.

http://www.jimwendler.com/2011/09/531-for-a-beginner/

Cranquistador

a) 5 lbs isn't a real deload. If you need a true deload, then you need to take weight off the bar. a lot of weight. do a week at 50-75% of what you're doing now and then come back. I am also doing 5x5 squats right now, and I just did that last week based on what I learned doing Wendler's program. Guess what-- I crushed my planned weight this week.

b) If you are not going to read about lifting, then at least make a concerted effort to learn about it. squatting correctly is incredibly technical, and small form corrections can make a big difference in the amount of weight you're able to squat. I don't know if you're doing high bar or low bar squats, but youtube Mark Rippetoe's anatomy of a squat if you haven't seen it yet. It's necessary to be educated about what you're doing. I experienced improvement in my squat when I corrected my form as well. I video myself and watch the videos between every set to make minor adjustments daily.

c) it is extremely easy to build safety rails. there are all kinds of plans online to build a power cage or squat rack for very cheap (under $100). Because you want to increase the weight you are squatting, you are going to need it, and yes--part of the problem now is likely mental. With the rails, you'll be able to relax more.

I appreciate that you're trying to help, but she doesn't need to do more research. She said that she's already done her research and still doesn't know what she's doing wrong. Suggesting that she go continue researching is NOT HELPFUL.

guess it's a WASH.

Capt_Apollo

a) 5 lbs isn't a real deload. If you need a true deload, then you need to take weight off the bar. a lot of weight. do a week at 50-75% of what you're doing now and then come back. I am also doing 5x5 squats right now, and I just did that last week based on what I learned doing Wendler's program. Guess what-- I crushed my planned weight this week.

b) If you are not going to read about lifting, then at least make a concerted effort to learn about it. squatting correctly is incredibly technical, and small form corrections can make a big difference in the amount of weight you're able to squat. I don't know if you're doing high bar or low bar squats, but youtube Mark Rippetoe's anatomy of a squat if you haven't seen it yet. It's necessary to be educated about what you're doing. I experienced improvement in my squat when I corrected my form as well. I video myself and watch the videos between every set to make minor adjustments daily.

c) it is extremely easy to build safety rails. there are all kinds of plans online to build a power cage or squat rack for very cheap (under $100). Because you want to increase the weight you are squatting, you are going to need it, and yes--part of the problem now is likely mental. With the rails, you'll be able to relax more.

I appreciate that you're trying to help, but she doesn't need to do more research. She said that she's already done her research and still doesn't know what she's doing wrong. Suggesting that she go continue researching is NOT HELPFUL.

guess it's a WASH.

iPlatano

Are you cutting, maintenance or bulking?

Some things that are working for me are:

Deload.
Do more reps and reduce intensity.
Do a lil bit less cardio(If you doing any)

If you are progressing on others lifts except squats I think you should keep doing them and let your body adapt slowly until you break the plateau.

IamOnMywayNow

I too have gotten stuck at about 122lbs on squats and it would feel harder and harder each time. I did deload and slowly came back up to 122 and got stuck again. I then added barbell hip thrust and glute bridges into my routine and my squats went up. So I know that my glutes needed more work to help with my squats! Try adding some barbell hip thrust or glute bridges and see if it helps you make progress in your squat:)