Weak Squat - need help Weak Squat - need help

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Thread: Weak Squat - need help

  1. #1
    Join Date
    Aug 2021
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    18

    Default Weak Squat - need help

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    Hey guys

    Before i started with SS NLP i was doing weighted calisthenics and i got decently strong with it. Being able to chinup with additional 65kg at a Bodyweight of 75kg i got a strong back (at least I like to think so ).

    Now I started my NLP 2 months ago and I feel like my back is helping way too much with my Low-bar Squat. My Legs and Glutes (except my calves) are my weakpoint anyway and I am struggling to go past the 105kg 3x5 because of my pathetic leg strength. Is there anything I can do in order to get my Squat higher except GOMAD? I am already eating about 4000 kcal/day which should be more than enough and I get about 8-9 hours of sleep a day.

    Right now I am weighing 82-85kg. I know you guys don't care about Muscle groups - it is all about movement patterns. But i feel like my weak legs and strong back slow down my progress by a lot. Is there something I can do about it? After missing the last rep of the third set I deloaded about 10-15%. And some weeks later, when i got back to 105kgs I had the same problem.

    My stats if it is needed:
    102,5 kg Squat ; 150 kg Deadlift , 90 kg Bench, 100 kg Row, 65-70 kg x1 Chinup, 60 kg Press

    Would love to hear your suggestions and excuse my english - it's not my mother tongue.

    Best wishes from vienna!

  2. #2
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    50,542

    Default

    You could stop all other training for three months and just get your leg extension up to the whole stack for 5 sets of 10.

    Is that what you wanted to hear?

  3. #3
    Join Date
    Aug 2021
    Posts
    18

    Default

    No Sir, I wanted to know what you would do in my shoes since youre the expert . Sorry, didnt mean to trigger you haha

  4. #4
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
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    Default

    I would stop relying on your feelings and do the program:

    Practical Programming for Strength Training, 3rd edition – The Aasgaard Company

  5. #5
    Join Date
    Jul 2019
    Posts
    2,253

    Default

    Quote Originally Posted by Waschechterwiener View Post
    Hey guys

    Before i started with SS NLP i was doing weighted calisthenics and i got decently strong with it. Being able to chinup with additional 65kg at a Bodyweight of 75kg i got a strong back (at least I like to think so ).

    Now I started my NLP 2 months ago and I feel like my back is helping way too much with my Low-bar Squat. My Legs and Glutes (except my calves) are my weakpoint anyway and I am struggling to go past the 105kg 3x5 because of my pathetic leg strength. Is there anything I can do in order to get my Squat higher except GOMAD? I am already eating about 4000 kcal/day which should be more than enough and I get about 8-9 hours of sleep a day.

    Right now I am weighing 82-85kg. I know you guys don't care about Muscle groups - it is all about movement patterns. But i feel like my weak legs and strong back slow down my progress by a lot. Is there something I can do about it? After missing the last rep of the third set I deloaded about 10-15%. And some weeks later, when i got back to 105kgs I had the same problem.

    My stats if it is needed:
    102,5 kg Squat ; 150 kg Deadlift , 90 kg Bench, 100 kg Row, 65-70 kg x1 Chinup, 60 kg Press

    Would love to hear your suggestions and excuse my english - it's not my mother tongue.

    Best wishes from vienna!
    If you think your legs are not doing the work in the squat, you should be posting a form check.

  6. #6
    Join Date
    Aug 2021
    Posts
    18

    Default

    Thank you Mark!

  7. #7
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    50,542

    Default

    Thank you, Wiener!!!

  8. #8
    Join Date
    May 2020
    Posts
    377

    Default

    starting strength coach development program
    82-85 kg is not too bad, but not great, if you are 5' 8" (172 cm). If you are taller than that, you could gain some weight.

    Posting a good video of your squat probably would be the best idea, as CommanderFun suggested--there may be some areas that could be improved.

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