Squat Problem (Powerlifting)

[Viking Power]

I seem to get stuck in the bottom of the squat any where above my knees and up I seem to have strong lock out the bar almost lifts right of my back and shoulders in lock out.

Problem 180kg power out bar lifts of back 195kg stuck down the bottom had to dump fuc...g weight, pissed off, but I know if i can only get past the bottom few inchs I would be fine for the rest..... any tips of strenghting up the bottom part of my squat,

[SoaringSwine]

I seem to get stuck in the bottom of the squat any where above my knees and up I seem to have strong lock out the bar almost lifts right of my back and shoulders in lock out.

Problem 180kg power out bar lifts of back 195kg stuck down the bottom had to dump fuc...g weight, pissed off, but I know if i can only get past the bottom few inchs I would be fine for the rest..... any tips of strenghting up the bottom part of my squat,

Box squats (below parallel) are always a good option. But your best bet is to just get stronger, some people will always be weaker in the hole.

[Old Bull]

I seem to get stuck in the bottom of the squat any where above my knees and up I seem to have strong lock out the bar almost lifts right of my back and shoulders in lock out.

Problem 180kg power out bar lifts of back 195kg stuck down the bottom had to dump fuc...g weight, pissed off, but I know if i can only get past the bottom few inchs I would be fine for the rest..... any tips of strenghting up the bottom part of my squat,

How many reps are you doing at 180?

What are your weights and reps leading up to the 180?

[Viking Power]

I seem to get stuck in the bottom of the squat any where above my knees and up I seem to have strong lock out the bar almost lifts right of my back and shoulders in lock out.

Problem 180kg power out bar lifts of back 195kg stuck down the bottom had to dump fuc...g weight, pissed off, but I know if i can only get past the bottom few inchs I would be fine for the rest..... any tips of strenghting up the bottom part of my squat,

How many reps are you doing at 180?

What are your weights and reps leading up to the 180?

Just Started training with sheiko 29 routine for last four weeks so 180kg for 3 reps trying to set a new max, so i can set new percentages for next four weeks cycle i was supposed to get one rep last four weeks was the built up. best single before easy 185kg maybe to much weight increase over four weeks?

[Viking Power]

I seem to get stuck in the bottom of the squat any where above my knees and up I seem to have strong lock out the bar almost lifts right of my back and shoulders in lock out.

Problem 180kg power out bar lifts of back 195kg stuck down the bottom had to dump fuc...g weight, pissed off, but I know if i can only get past the bottom few inchs I would be fine for the rest..... any tips of strenghting up the bottom part of my squat,

How many reps are you doing at 180?

What are your weights and reps leading up to the 180?

Just Started training with sheiko 29 routine for last four weeks so 180kg for 3 reps trying to set a new max, so i can set new percentages for next four weeks cycle i was supposed to get one rep last four weeks was the built up. best single before easy 185kg maybe to much weight increase over four weeks?

There was 7 sets today with weight ranging from 50% - 80% off 1 rep max 195kg reps between 5 - 3

[HumanPerformance]

Viking, when you go below parallel your hips tuck under and your pelvis tips forward. This happens automatically to everyone who performs deep squats. Most bodybuilders do it, and if you watch other guys squatting you will see it happening. The important thing is that powerlifters dont, they keep their hip and pelvis nuetral in the bottom position, as when you let your hips tilt under you you lose alot of power. There was an article on this very problem on T Nation around 3 months ago or so. I cant remember exactly when or what section it was under. But it had various exercises listed to strengthen the hips and teach them to maintain the proper position. Ive noticed this a few times watching you squat mate and thought to myself I should say something to you about it.

[Old Bull]

Just Started training with sheiko 29 routine for last four weeks so 180kg for 3 reps trying to set a new max, so i can set new percentages for next four weeks cycle i was supposed to get one rep last four weeks was the built up. best single before easy 185kg maybe to much weight increase over four weeks?

There was 7 sets today with weight ranging from 50% - 80% off 1 rep max 195kg reps between 5 - 3

(i) Was the 195 what you wanted or as you said above 185 was your best single.

(ii) Did you do your 185 before starting 29

If 185 was your best single then sheiko usually gives about 1.5-2% after a cycle which would mean about 187.5. If you had done the 185 a couple of weeks prior then you 1RM would have been around 175-180 making 195 about 108.5%. Which may or may not account for what happened today.

Sheiko gives small gains our 13 week cycles give us about 2% but added up over a year 4 of these cycles equates to 17.5kgs on a 200kg squat making it 217.5. 3 years 250kg squat.

There is a 5 week comp prep cycle that would give you a new PB to work from, that one takes a 185 and gives you 188.7 at the end which may be the better way to do it.

SS is right low box squats help in the hole, but a lot of people a weak in the hole, technical mostly what some term as the back breaking, (rounding) at parallel and losing power.

[Viking Power]

Viking, when you go below parallel your hips tuck under and your pelvis tips forward. This happens automatically to everyone who performs deep squats. Most bodybuilders do it, and if you watch other guys squatting you will see it happening. The important thing is that powerlifters dont, they keep their hip and pelvis nuetral in the bottom position, as when you let your hips tilt under you you lose alot of power. There was an article on this very problem on T Nation around 3 months ago or so. I cant remember exactly when or what section it was under. But it had various exercises listed to strengthen the hips and teach them to maintain the proper position. Ive noticed this a few times watching you squat mate and thought to myself I should say something to you about it.

Hi mate thanks youre right I will look up T Nation and see if I can find it cheers mate,

[Viking Power]

Just Started training with sheiko 29 routine for last four weeks so 180kg for 3 reps trying to set a new max, so i can set new percentages for next four weeks cycle i was supposed to get one rep last four weeks was the built up. best single before easy 185kg maybe to much weight increase over four weeks?

There was 7 sets today with weight ranging from 50% - 80% off 1 rep max 195kg reps between 5 - 3

(i) Was the 195 what you wanted or as you said above 185 was your best single.

(ii) Did you do your 185 before starting 29

If 185 was your best single then sheiko usually gives about 1.5-2% after a cycle which would mean about 187.5. If you had done the 185 a couple of weeks prior then you 1RM would have been around 175-180 making 195 about 108.5%. Which may or may not account for what happened today.

Sheiko gives small gains our 13 week cycles give us about 2% but added up over a year 4 of these cycles equates to 17.5kgs on a 200kg squat making it 217.5. 3 years 250kg squat.

There is a 5 week comp prep cycle that would give you a new PB to work from, that one takes a 185 and gives you 188.7 at the end which may be the better way to do it.

SS is right low box squats help in the hole, but a lot of people a weak in the hole, technical mostly what some term as the back breaking, (rounding) at parallel and losing power.

Hi, thanks old bull, new to this sport but I thought I could add 10kg per month only a 5 each side making that 120kg gain per year, I might be a little out.... but shit I need to break 300kg before two years i can't wait that long I will need to just push harder

I can settle for 5kg per month only 2.5 each side every month I will just have to eat more,,

[Viking Power]

Just Started training with sheiko 29 routine for last four weeks so 180kg for 3 reps trying to set a new max, so i can set new percentages for next four weeks cycle i was supposed to get one rep last four weeks was the built up. best single before easy 185kg maybe to much weight increase over four weeks?

There was 7 sets today with weight ranging from 50% - 80% off 1 rep max 195kg reps between 5 - 3

(i) Was the 195 what you wanted or as you said above 185 was your best single.

(ii) Did you do your 185 before starting 29

If 185 was your best single then sheiko usually gives about 1.5-2% after a cycle which would mean about 187.5. If you had done the 185 a couple of weeks prior then you 1RM would have been around 175-180 making 195 about 108.5%. Which may or may not account for what happened today.

Sheiko gives small gains our 13 week cycles give us about 2% but added up over a year 4 of these cycles equates to 17.5kgs on a 200kg squat making it 217.5. 3 years 250kg squat.

There is a 5 week comp prep cycle that would give you a new PB to work from, that one takes a 185 and gives you 188.7 at the end which may be the better way to do it.

SS is right low box squats help in the hole, but a lot of people a weak in the hole, technical mostly what some term as the back breaking, (rounding) at parallel and losing power.

Hi, thanks old bull, new to this sport but I thought I could add 10kg per month only a 5 each side making that 120kg gain per year, I might be a little out.... but shit I need to break 300kg before two years i can't wait that long I will need to just push harder

I can settle for 5kg per month only 2.5 each side every month I will just have to eat more,, I did 185 before starting 29.... how can people do over a 1000 pounds I don't have that many years to beat them old bull?

thanks for your input I need to read more on maximum % gains I think once again eat and rest more and look at my techinque...

[Tonka]

Hey VP,

without seeing your technique its hard to guage what is happening but your concern is one shared with many wanting to be better squatters. I would agree with SS and OB doing box squats however box squat trechnique requires special attention. Ensure you dont rock back then forward when trying to stand up off the box. This is a common mistake many make as we dont and cant do this movement when free squatting. Your vertical bar travel from the side should be stright up and down, not L shaped.

Another area that will improve your squat is strengthening your posterior chain. By this I am talking about your lower back, butt and hamstrings. This makes up the "other" half of your core. A strong core leads to a STRONG BASE and strong everything and you can never do enough core work. Here are some exercises to consider:

Lower back - Variations of Good Mornings, Variations of Deadlifts, Reverse Hypers, Gut Busters

Butt - Dimel Deadlifts, Glute Hammy Raises, Gut Busters

Hamstrings - Stiff Legged Deadlifts

Just with your Sheiko cycle, did you do a test day to work out your 1 rep max? This is an absolute must as the entire program is based on current max lifts and not liftes we did years ago or projected 1 rep max's. The follow on affects can actually be disasterous (either injury or overtraining) if incorrect max's are used. Be patient with your jumps too VP, I think hitting 195 just meant you maxed out which is good because you know where you are.

I would recommend going straight into another #29 then possibly a #37 next. It has more volume than the #29 but makes for a great preparatory cycle before looking a peaking cycle.

Good luck mate and keep up with strengthening those weaknesses.

[big MAC]

^What they said.

Troy, you just got to be persistent. If you're talking a 300kg IPF depth squat in wraps and belt inside like 3 years training, then you have to train your butt off and have good form. I can tell you that there are guys squatting 900lbs+ out of monolifts who can't hit 300kg to below parallel raw.

I usually gain 25k or so a year on my squat, but sometimes you hit a wall and have to work out new ways for progress.

[Viking Power]

Hey VP,

without seeing your technique its hard to guage what is happening but your concern is one shared with many wanting to be better squatters. I would agree with SS and OB doing box squats however box squat trechnique requires special attention. Ensure you dont rock back then forward when trying to stand up off the box. This is a common mistake many make as we dont and cant do this movement when free squatting. Your vertical bar travel from the side should be stright up and down, not L shaped.

Another area that will improve your squat is strengthening your posterior chain. By this I am talking about your lower back, butt and hamstrings. This makes up the "other" half of your core. A strong core leads to a STRONG BASE and strong everything and you can never do enough core work. Here are some exercises to consider:

Lower back - Variations of Good Mornings, Variations of Deadlifts, Reverse Hypers, Gut Busters

Butt - Dimel Deadlifts, Glute Hammy Raises, Gut Busters

Hamstrings - Stiff Legged Deadlifts

Just with your Sheiko cycle, did you do a test day to work out your 1 rep max? This is an absolute must as the entire program is based on current max lifts and not liftes we did years ago or projected 1 rep max's. The follow on affects can actually be disasterous (either injury or overtraining) if incorrect max's are used. Be patient with your jumps too VP, I think hitting 195 just meant you maxed out which is good because you know where you are.

I would recommend going straight into another #29 then possibly a #37 next. It has more volume than the #29 but makes for a great preparatory cycle before looking a peaking cycle.

Good luck mate and keep up with strengthening those weaknesses.

Thanks for your time, I did base my shekio off current 1 rep maxs but i did notice that the training days were long but the lifts felt light as you are always between 50% and 85% of your max and i don't feel totally worked out, I was wondering if i should up the 1 rep max by 10 -20 % so i can just make the rep range in training so it feels like I have done something?

but after reading what you said about overtraining I will do the cycle again as i have 10 weeks before my first comp now, I wanted to break a 600 total raw maybe still can.. I will add those core movements in that you said, whats Dimal Deadlift and gut buster?

Do you think I should lay of singles now until week ten as comp is on week ten weekend? focus on form and explosive starts?

thanks Tonka

[Viking Power]

^What they said.

Troy, you just got to be persistent. If you're talking a 300kg IPF depth squat in wraps and belt inside like 3 years training, then you have to train your butt off and have good form. I can tell you that there are guys squatting 900lbs+ out of monolifts who can't hit 300kg to below parallel raw.

I usually gain 25k or so a year on my squat, but sometimes you hit a wall and have to work out new ways for progress.

Ok dude thanks, then i guess its train like a mad man and improve my form cheers Jono

[Tonka]

Thanks for your time, I did base my shekio off current 1 rep maxs but i did notice that the training days were long but the lifts felt light as you are always between 50% and 85% of your max and i don't feel totally worked out, I was wondering if i should up the 1 rep max by 10 -20 % so i can just make the rep range in training so it feels like I have done something?

but after reading what you said about overtraining I will do the cycle again as i have 10 weeks before my first comp now, I wanted to break a 600 total raw maybe still can.. I will add those core movements in that you said, whats Dimal Deadlift and gut buster?

Do you think I should lay of singles now until week ten as comp is on week ten weekend? focus on form and explosive starts?

thanks Tonka

Hey VP,

I know what you mean about the long sessions, some of my sessions were taking 3.5 to 4 hours when using equipment. I think the most important thing that I didnt mention is the importance of solid technique VP when doing this type of training. Keep working on it and strive for perfection in your lifts. Read, ask and watch as much as you can about the lifts. Sort out the bad habits early in your career makes it all the more easier for you down the track.

I wouldnt adjust any 1RM unless you actually beat it come comp day. Most times during a skills test session (usually week 5 for an 8 week cycle or week 9 for a 13 week cycle) we just work up 95%. Coach did say that if we were still feeling good after our 95% effort...DONT DO ANYMORE. Leave the big lift for the platform.

Im wondering if you should go into a full #37 as part of your build up. How does this look VP:

week 1-4: full #37

week 5: low volume Monday, Skills test Wednesday, low volume Friday

week 6-9: full #29 (slightly lower volume than the #37)

week 10: low volume Monday, low volume Wednesday, COMP Saturday

One thing I will always stress is lift to how you feel. Sheiko himself was quoted saying "lift to ability, not be robot". Doing this type of training requires technical and muscle adaptation to the volume and frequency. You will only get better if you continue.

PM me if you have any questions.

Stay strong bro

[Tonka]

Sorry forgot:

Dimel Deadlifts

To perform this exercise, grab a barbell with an overhand grip, hands about shoulder-width apart. Pull the bar up to a standing position. At this point, arch your back and get your abs tight. Keep the back as arched as possible, push the glutes out, and keep the knees slightly bent. Lower the bar by pushing your body weight back onto your heals while pushing your glutes out. Try to lower the barbell to a position just past the knees. At this point you should feel a tremendous stretch in the glutes and hamstrings. Raise by contracting your glutes first. At the top of the movement, contract the glutes as hard as possible. Perform the exercise in a ballistic fashion. You want to drop to the midpoint position and explode back to the starting position. This is best trained with moderate weight for sets of 8-12 reps.

GutBusters or better known as Goodmorning squats

This exercise is a combination of the good morning exercise and a squat. You begin this exercise by unracking a barbell the same as you would a squat. Set up so your feet so they are slightly wider than shoulder width. Get into a tight position (arched back, shoulder blades pulled together, knees slightly bent, abdominal pushed out against your belt). This is the starting position. Slowly bend forward at the waist until your torso is slightly above parallel with the floor, then squat down into a rock bottom position then stand back up to the starting position.

[Viking Power]

Sorry forgot:

Dimel Deadlifts

To perform this exercise, grab a barbell with an overhand grip, hands about shoulder-width apart. Pull the bar up to a standing position. At this point, arch your back and get your abs tight. Keep the back as arched as possible, push the glutes out, and keep the knees slightly bent. Lower the bar by pushing your body weight back onto your heals while pushing your glutes out. Try to lower the barbell to a position just past the knees. At this point you should feel a tremendous stretch in the glutes and hamstrings. Raise by contracting your glutes first. At the top of the movement, contract the glutes as hard as possible. Perform the exercise in a ballistic fashion. You want to drop to the midpoint position and explode back to the starting position. This is best trained with moderate weight for sets of 8-12 reps.

GutBusters or better known as Goodmorning squats

This exercise is a combination of the good morning exercise and a squat. You begin this exercise by unracking a barbell the same as you would a squat. Set up so your feet so they are slightly wider than shoulder width. Get into a tight position (arched back, shoulder blades pulled together, knees slightly bent, abdominal pushed out against your belt). This is the starting position. Slowly bend forward at the waist until your torso is slightly above parallel with the floor, then squat down into a rock bottom position then stand back up to the starting position.

Hey Tonka

Thanks for your help, I sent a PM but if you havent seen it let me know just a couple of questions i had for you thanks again for your time and input

VP