squats form question

whatatime2befit
whatatime2befit Posts: 625 Member
edited November 20 in Fitness and Exercise
I hit my PB on squats the past few days, 130 (not much i know for some of you :smile: ). I do 5x5. I notice on my last set that my form starts to break down. I can feel my back arching/shoulders dropping instead of staying more neutral. What do you do in that case? Deload for that last set, or continue on with that weight? Thanks for any insight!

Replies

  • rick_po
    rick_po Posts: 449 Member
    As a beginner, if your form breaks down, stop immediately and consider the set a failure. Next workout, repeat the same weight.

    Follow the rules of the program on deloading - something like "if you fail 3 workouts in a row, deload 10% on the next workout."
  • itsclobberintime
    itsclobberintime Posts: 164 Member
    The last thing you want when doing squats, and many other lifts, is your form to breakdown. Lighten the load by 5-10lbs and continue on. Your back will thank you.
  • whatatime2befit
    whatatime2befit Posts: 625 Member
    Ok, thanks! I'll deload that last set when my form starts to breakdown.
  • MysticRealm
    MysticRealm Posts: 1,264 Member
    edited June 2015
    If you're doing 5x5 you aren't supposed to deload during your workout. If you can't complete the set with good form you are supposed to stop then redo the weight the next workout until you can do the weight in good form 5x5 before moving higher up with your weights.
  • whatatime2befit
    whatatime2befit Posts: 625 Member
    Thanks for the feedback! I'm not doing SL 5x5, i'm doing ICF, if that matters. It may not be best practice, but i'd rather complete all the squat reps, with one at a slightly lower weight, for a few days, then to just stop when form breaks down. I'm assuming this will only last a little while until I can complete all 5 sets at the heaviest weight.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    whatatime2befit wrote: »
    I hit my PB on squats the past few days, 130 (not much i know for some of you :smile: ). I do 5x5. I notice on my last set that my form starts to break down. I can feel my back arching/shoulders dropping instead of staying more neutral. What do you do in that case? Deload for that last set, or continue on with that weight? Thanks for any insight!

    One question... Was this a max effort attempt or just regular reps? If you were going for a max effort / personal best, then that's going to happen; max effort brings out your weak points. If it's during just regular reps, then yes what other people said above. Or, if your 4th set had solid reps but you feel like your last set (5) will suck, then just stop for that session. A couple ways you can approach it.
  • Kait_Dee
    Kait_Dee Posts: 176 Member
    I'd say continue, force your body to work through it by focusing on the weaker points. Feel your heels more and push your knees out to avoid losing your pelvic stability. Engage your core and pull the barbell into your back more.
  • JoRocka
    JoRocka Posts: 17,525 Member
    Eh- last set of 5 and you're feeling shakey- I'd repeat the workout- but I wouldn't deload. Focus on what you're failing (you seem to have a good sense for where you're weak) shore that ish up and drive through the next sets.

    Usually when I have a crappy squat- I mentally take stock in the weakness- and I regroup mentally and attack that so the next set or even the very next rep in that set is solid. A little shakey at the end of a lift is pretty normal. I wouldn't just deload because you were feeling a little weak. We'd never get anywhere if we did that EVERY time.
  • whatatime2befit
    whatatime2befit Posts: 625 Member
    You all rock, thank you
This discussion has been closed.

Categories