Squat - not progressing
skinny4me2be
Posts: 358 Member
I've been doing the strong lifts 5x5 for a few weeks now, I've progressed in all areas but the squat. I'm trying so hard to get it down and finally, I think I got it, but I'm nervous to start adding weight. Is it okay to keep doing the squats with the olympic bar for a while to get that comfort level done???
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I would say so, I am no expert but I held off for ages increasing my bench press just kept adding reps and sets as I was totally convinced that by adding 2.5kg to the bar I was going to find that as soon as I unracked it would come plummeting down and smash either my teeth, my face or my ribs. Needless to say that has not happened but I know when I am ready to increase a lift in y own body and I don't feel any need to rush myself to fit in with the program schedule0
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What's the smallest weight you can add to start? If you add a 2.5lb plate to each side it will give you a better feel of what it's like to balance the weight. You can do it!
I read the NROLFW book a while ago, and even though I wasn't crazy about the program I always remember the author said something like (not a direct quote)- men and women have two very different problems when it comes to lifting weights. Men will add too much weight and use terrible form and women tend to focus too much on form, and not lift as much as they could. It always stuck with me and every once in a while I ask myself if I'm really "pushing myself" as much as I could. My hardest lift is the bench press and I tend to want to always stay at my current weight for one more week. However when I push myself I have been surprised what I am able to do.
Good luck!0 -
having deloaded too many times on squat to work on form, if you think your form is ok, I'd start adding weight (slower than the programme if you like). It has to get heavier for you to get stronger!0
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Thanks for your replies. I know I have to eventually add weight ..I think I'm more worried about hurting my back in the long run as my lower back muscles are pretty weak. They were always sore after doing squats with a 45lb olympic bar--which I related to my form--I think I've got it down now, but I want to make sure. I'm afraid adding more weight before I get my form down may cause injuries. I do love that I'm progressing elsewhere-the amount of weight I can lift/press amazes me. I think I'm just being scared! :-)0
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Sometimes thinking about a new, heavier weight at 5 sets and 5 reps is a little daunting. For some exercises I will add weight and set a goal of 1 rep or 2 reps and see how I do on form. Then do the remaining sets and reps at the lower weight. Then next workout I do 5 reps at the higher weight and then 4 sets at the lower. Helps me mentally...and I am still progressing and able to add weight ongoing.0
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Trosewine! Thats a great idea!! I'm so gonna try that-GREAT tip! Thanks!!!0
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Try getting some 1lb or 0.5lb weights and don't worry about going up 5lbs per workout.....just worry about progressing! I use contractor sized rolls of masking tape and have since I started barbell training nearly 1 year ago
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Squats are one of the trickier exercises for me to progress on. I second the suggestion of increasing weight for only a couple of reps or sets to ease yourself into it. I went up to 40kg, realized my form was compromised and I wasn’t getting as deep as I should, and went back down to 37.5. That has gotten easier and easier (though “easy” is definitely not the right word!!) so I’m going to give 40kg another go next time.
I do think, like someone mentioned above, that sometimes I obsess too much over form and don’t push myself as much. I’m more willing to try more weight on deadlifts and rows, I guess because I’m not going to drop the bar on myself if I can’t do it.0
