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Form check - Barbell back squats (Updated Link for preview)
(sh.itjust.works)
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this post was submitted on 25 Jul 2024
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No, i started with 85% of 5RM for 5x3 which was very low for me, previously i was squatting 55kg 2x3 arnd and i started with 45kg, now i m stalling at 60kg, also i m sorry idk why i m switching up my units lol
Not ideal, but it's not bad either. You're making progress.
How does failure look like for you? Do you fail in the sense that you drop the bar on the safeties, or do you complete part of the set and rack when you think you can't do another?
How is your progress on T2 squats? If that's still going up, I wouldn't be too worried about T1 stalling.
I just checked, and the program also prescribes switching up the set/rep scheme when you fail. Have you done that?
You didn't say anything about your sleep and diet, but I want to reiterate that they're both very important. They have a huge effect on your recovery, and how well you recover is one of the main factors in determining how much stronger you get. Make sure you get enough quality sleep. Make sure you're getting enough protein. But of course, not all is lost if you can't improve here. It just means you'll have to live with slower gains at the gym. Slower progression, and more frequent deloads.
I drop the bar on the safeties, T2 too is going the same way
I do hv a suboptimal diet and sleep tho, I described it at another post but basically i do my best, i do still seem to be making decent progress on other lifts
Yes i tried switching up sets x reps, i failed immediately on 6x2
What are ur suggestions on widening the stance? I was thinking maybe my stance is way too narrow
There's no harm in experimenting with your stance. Different people will have different optimal stance widths. The best way to figure out what's good for you is to try it. You would have to decrease the weight and work your way back up, so it can double as a deload.
How did you do on the 5x3 set before that? i.e. how many reps did you complete on each set? 6x2 should be easier in my experience. How long are you resting between sets? What about the 10x1 sets?
I follow a GZCL style program as well, and one thing I like to do is to only progress in weight when I can do at least 2 extra reps on the AMRAP set. For example, on the 5x3 sets, if I do 3/3/3/3/5, then I up the weight, but if I get 3/3/3/3/4, then I consider that a failure and I'll try the same weight again next session. It's one way to reduce the fatigue from each workout. That could be worth trying.
Thanks a lot for ur help! On my previous 5x3 i failed on the 2nd rep on the 5th set, when i tried 6x2 i failed on the very first rep lol, so I didn’t try 10x1
Ig my form might just be super inconsistent maybe? Anyway i will try lowering the weight and the widening the stance and practicing with it
I typically rest arnd 3 min for t1 lifts but sometimes upto five between the last couple of sets
And also ur approach on AMRAP makes sense, maybe i missed something when reading the material but yeah getting anything less than 4 on 3+ AMRAP set should be considered failure
If you were able to do 3 reps on one session and unable to do even a single rep with the same weight the next session, that's a sure sign of under-recovery. You need that deload.
Hmm ok ig i will do that, my guess is i should only do this for squat right?
Yes, only squats. As long as your other lifts are progressing well, there's no need to change them.
Okk, thanks a lot for ur help :)