Squat Fail

[pavstar619]

Hey guys, today was my 3rd week on a TM split routine and I failed my 2nd rep on the squat since my hips rose too early. What should I do? I didnt feel overtrained, maybe a little bit undertrained. Here's a few weeks of Volume/Intensity log if it helps:
SQ:
80kg 5x5/ 102.5 1x5
85kg 5x5/ 105 1x5
87.5kg 5x5/ 107.5 1x1

[Neel Aggarwal]

If this isn’t happening all the time it sounds like you just had an off day. Has your squat form historically been on point?

[pavstar619]

If this isn’t happening all the time it sounds like you just had an off day. Has your squat form historically been on point?

Yeah, it was kind of an off day. Also this was my first time using a lifting belt so that probably affected my technique. I recorded the last session so I saw the mistake. Hips rose too early.

[Dalton Clark]

Age, height, weight, training history (how long you've been training), sex? Also, what weights did you end Starting Strength at?

[pavstar619]

Age, height, weight, training history (how long you've been training), sex? Also, what weights did you end Starting Strength at?

Age: 20
Sex: Male
Height: 5'3"
Weight: 63kg
Training History: Been lifting 7 months. Only did SS. Currently doing 4 day Texas Method.
Ended LP with:
Squat: 100kg
Bench: 70kg
Press: 55kg
Deadlift 120kg

[Keith]

Age: 20
Sex: Male
Height: 5'3"
Weight: 63kg
Training History: Been lifting 7 months. Only did SS. Currently doing 4 day Texas Method.
Ended LP with:
Squat: 100kg
Bench: 70kg
Press: 55kg
Deadlift 120kg

Unless there are some attenuating circumstances, I suspect that you ended your LP too soon and intermediate programming is not appropriate. It is a common mistake. How did you end your LP? Did you do the advanced novice set up? Did you drop to one set of 5 followed by backoff sets. What did your last month of the LP look like?

[Adam Skillin]

Unless there are some attenuating circumstances, I suspect that you ended your LP too soon and intermediate programming is not appropriate. It is a common mistake. How did you end your LP? Did you do the advanced novice set up? Did you drop to one set of 5 followed by backoff sets. What did your last month of the LP look like?

I suspect Keith's suspicions are pretty good. To add to questions that must be answered: How much weight did you gain while running the LP? How long were you resting between sets at the end? What was the rationale behind your switch to intermediate programming before adding the belt?

[Dalton Clark]

To address your concern with regards to what to do when you fail a rep as a clear result of technique, if it is early on in the set (rep 2) I would give yourself a few minutes to regains your wits and then go for that set again. Failing as a result of poor technique is not equivalent to failing as a result of fatigue or it just being too heavy. If it is too heavy for you to have solid form, you probably need some form of a technique reset to address form creep. You knew your hips rose too early, you know that it is a form issue, and you chose to give up entirely on the workout rather than getting enough work done to make it worth anything. There have been several workouts where I failed a squat on rep 1 or 2. Strip the weights, re rack it, and go for it again with better form.

[pavstar619]

Unless there are some attenuating circumstances, I suspect that you ended your LP too soon and intermediate programming is not appropriate.

I did do the advanced novice setup with light squats session. My last month of LP looked pretty sad.

I suspect Keith's suspicions are pretty good. To add to questions that must be answered: How much weight did you gain while running the LP? How long were you resting between sets at the end? What was the rationale behind your switch to intermediate programming before adding the belt?

I went from 52kg to 62kg during LP. Rest times were around 5-6mins on squats, 3-5mins on the presses. I just felt really bad from lifting on my last week on LP and even posted something about it in the forums. Most people told me I was ready for intermediate training. I also got the belt because safety first

To address your concern with regards to what to do when you fail a rep as a clear result of technique, if it is early on in the set (rep 2) I would give yourself a few minutes to regains your wits and then go for that set again.

Yeah, I just stared at the loaded bar sitting on the squat rack pins. Felt really bad.

[pavstar619]

I just looked at my log a while ago and honestly even I don't think I finished LP completely, so I'll go back to it next week. I basically wasted one month doing Texas Method for nothing