Squat Plateau

  • Posted by a hidden member.
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    Feb 03, 2015 11:09 PM GMT
    I've hit a plateau with my 1RM back squat and it's got me a little frustrated. My sticky spot is just below parallel. (Although I drop pretty quickly and definitely utilize the tension from the 'bounce' at the bottom to get back up, so I'm probably sticky at the bottom, too, and just don't realize it.)

    I've noticed by heaviest set of 5 has still slowly been going up, catching up to my 1RM, which perplexes me more.

    Anyone have any tips on programming or rep schemes to get my max back moving upward? Or even supplemental movements? (Deadlifts have also stagnated a bit, although not for as long- not sure if there's a correlation.)
  • bishop65

    Posts: 226

    Feb 05, 2015 10:32 PM GMT
    I don't know what program you are doing but here's something to consider. For a few weeks squat at 10% less of your 1RM. Then start adding 5% of the weight back each week. You should be able to get past it.
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    Feb 06, 2015 12:10 AM GMT
    skiersurfer22 saidI've hit a plateau with my 1RM back squat and it's got me a little frustrated. My sticky spot is just below parallel. (Although I drop pretty quickly and definitely utilize the tension from the 'bounce' at the bottom to get back up, so I'm probably sticky at the bottom, too, and just don't realize it.)

    I've noticed by heaviest set of 5 has still slowly been going up, catching up to my 1RM, which perplexes me more.

    Anyone have any tips on programming or rep schemes to get my max back moving upward? Or even supplemental movements? (Deadlifts have also stagnated a bit, although not for as long- not sure if there's a correlation.)


    Try eating a light meal before you work out.
  • quirkyquirk

    Posts: 71

    Feb 06, 2015 1:00 AM GMT
    I agree with the take some weight off for two weeks and then add it back. It may be that your recovery ability is just maxed out right now. I know that if I have a week where I get little sleep it affects my progression for almost two weeks after. Back off and take a nap... lol
  • LJay

    Posts: 11612

    Feb 06, 2015 7:08 PM GMT
    I thought this was about some sort of pedestal upon which one squatted for another purpose than that described above. Oh well.
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    Feb 11, 2015 3:30 AM GMT
    Thanks for all the suggestions!

    I'm working with sets around 80-90% of my 1RM for a couple weeks, so I'll reassess when I'm through this programming.

    I haven't been told to eat beforehand before. I actually usually workout on an empty stomach- it's just more comfortable for me I suppose.

    Thanks, again!
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    Feb 12, 2015 10:32 PM GMT
    I have improved my deadlift form and recovery by incorporating a few sets of good mornings into a non-deadlift/squat day. I think they would work for squats too. Also core strength if you don't train it already (20m a week is fine)