I just failed a squat for the first time
Hello coach.
So, as the title states, today I got stuck under the loaded bar for the first time in my life (luckily I squat inside a cage so no damage was suffered).
I've been on the LP for a little under a month (this was my 11th workout), and these are my numbers:
20 yo male
Height: 5'11 (181 cm)
Weight: 195 lbs aprox (around 18-22 % bf based on my observations, however, online calculators give me a 16% taking my height, weight and neck/waist/hip measurements)
SQ:176 lbs-->237 lbs (80-107,5 kg)3x5
BP:110lbs-->149 lbs (50-->67,5 kg)3x5
OHP:66lbs-->88lbs (30-->40 kg)3x5
DL:220lbs-->286lbs (100-->130kg)1x5
Last session, I did my 2 first sets of squats with 237 lbs, took 5 and 7 min of rest in between, and for the third set I racked the bar after my 4th rep because I felt unsure about the next one.
On top of that, I experienced a mild but sharp pain in the outer part of my right thigh at the bottom of the squat and the deadlift. This pain disappeared a day later but returned today.
Today, for my first set with 237, I squatted once, and for the second rep I leaned forward a bit too much, lost balance, and the bar crushed me. I took about 4 min of rest and completed a single set of 5 with that weight.
Last two weeks I slept a solid 7-8 hours daily, ate about 180-200 g of protein and around 3000 kcal per day, but this past 2-3 days I've suffered from a lack of sleep and underate a bit due to personal non gym related issues.
About the 3 questions (aside from last 3 days):
1-Around 5-7 min for the squats, rest of lifts have presented no stalling yet.
2-I've taken 5 lbs increments in every lift except for a pair of 10 lbs jumps in the squat and deadlift early on, and a single 10 lb increment at the bench last week.
3- About 7-8 hours
With all these information, do you suggest any adjustments to my training or diet?
Should I worry about the thigh pain?
Thanks in advance.
