Help- My Squat is pathetic

D

davidjr74

0
I really need some help on progressing my squats. While My Bench, Rows, Cleans, and various other exercises are progressing weekly my Leg Strength just never seems to change. Here are my numbers now

Maxes according to calculators
Squat = 190 Pounds COE= 1.08
ATGSquat= 134 Pounds COE=1.3

I started doing ATGSquats, and hopefully that will boost my numbers up instead of being above parallel. Currently I am cutting. My Goal is to squat at least 2x my bodyweight (or 300) before the football season in mid-august.

What kind of programs would you advise me to use? Is that goal achievable? You think I could just like slap 10 pounds on my squat a week, because I am assuming since my squat is in the beginner level I would get the neurological strength gain benefit?
 
Last edited:
When I was just starting the squat, I did more high rep stuff, 3 or 4 sets at 8 reps or more, based off what I read in some articles. (Forgot which)

It helped a good deal, eventually I lowered my reps to less than 5 per set, and my numbers have gone up substantially.

As a beginner, I'd tell you to just squat...You don't have to listen to me on this one, though.
 
I would try some single leg work ie. Bulgarian Split Squats, Split leg Romanian Deadlifts, Box Step Ups. You could even do some Bulgarian Split Deadlifts and Lunges.

I would choose a squat & deadlift, a set/rep scheme and go at it for four weeks, really pushing yourself. Then after four weeks, change the exercises and set/reps.
 
tonymcclellan said:
I would try some single leg work ie. Bulgarian Split Squats, Split leg Romanian Deadlifts, Box Step Ups. You could even do some Bulgarian Split Deadlifts and Lunges.

I would choose a squat & deadlift, a set/rep scheme and go at it for four weeks, really pushing yourself. Then after four weeks, change the exercises and set/reps.
Click to expand...

Thanks for the variations above. I forgot to mention that I also started doing Roman Deadlifts. I'm going to get more focused with my leg strength now meaning I'm going to do the ATGSquats at the begginning of my workout rather then doing them at the end when I'm burned out. I guess this needs to be my main focus since I play defensive end.
 
Wouldn't 1 1/4 squats be ass...behind grass? If 1/4 squats are half-way parallel, and 1/2 squats are parallel, then wouldn't 1 be atg? So you are going 1/4 ROM beyond complete ROM...so your ass would be coming through the hole in your legs?



lawlz
 
Usually "full squats" or "1" are considered just below parallel. 1/2 squats are just above parallel, 1/4 squats anything less than 1/2. But, depending on your flexibility and leg size, 1-1/4 and At The Ground may be pretty close to the same thing.

You might try box squats with the box as low as you can comfortably go. See the Westside Barbell web site for more info on those and other ways to increase your squat.
 
A squat, is to parallel. So a 1 1/4 squat, is just below parallel. Atg is a far way from just below parallel.
 
Well, I decided to max out on my ATGSquat today since I was confident I could do more then 135 Pounds. I managed to get 175 Pounds 1 time..in around 6 weeks I progressed 40 Pounds?! :eek: So I guess I have been making progress...

I gotta stop maxing out...I read so many articles saying its unneccessary to max out, but its just fun.

O and I'm going to go ahead and keep doing ATG squats because I read some articles on Athletes.com and doing these will help me expload out of my stance and I need that for Defensive End to get a good jump on the O-linemen. And I'm definetely going to need it because I'm going to be a little undersized next year on Varsity. I'm trying to cut down to 150 Pounds (should be 10% body fat) and then bulk up the rest of whatever times left to the season. And hopefully I'll be at least 160 Pounds with my body fat still the same (since I plan on bulking up slowly).
 
Last edited:
mreik said:
A squat, is to parallel. So a 1 1/4 squat, is just below parallel. Atg is a far way from just below parallel.
Click to expand...

Low Box Squats without the box.


An jman, I found that maxing out is only "fun" to show off how much weight you can do in high school.
 
tonymcclellan said:
What about the progress in repping weight?
Click to expand...

You mean like 4x6, then 4x7, then 4x8 ?

Well, I'm going to start really progressing my Squats tommorow; I'm following a program that is like Bill Starr's and I'll be able to add 10 pounds a week to my 5 rep max. I will be doing 3 squats a week.
 
You must log in or register to reply here.
Back
Top