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Was hoping I could get some advice on my workouts. Right now I'm going starting strength but I'm trying to work some new exercises in. I've only been lifting for about half a year and I have never put anything together myself.I have been having a lot of problems with my squat. My bench is 175 and my dead lift is 235 but I can only squat at about 165 before I start having major form issues. I've talked to a friend of mine who owns a crossfit (he's legit) and says it might be a core strength or hip mobility issue after watching me do some lifts, likely from my spending 2/3rds of my life being a sedentary pos. I'm already doing couch and pigeon stretches and the accessory work, but he recommended doing planks, good mornings, and xiaojuns. I also heard Meadows talking about how his squat was under performing until he started doing leg curls beforehand on BioJacked Radio and thought I might give that a try.I was wondering how I could put this all together or if it even matters when in the workout I put this new stuff? Also if anyone else has recommendations about how I can mix things up?
Well you've only been lifting for a half a year correct? Great enthusiasm to try and correct form, and using SS. But honestly, you should give it a year with that program alone to build a foundation. Then start to incorporate other movements. At least that's what I would do. You try and get those movements perfected. Or at least correct form. I could be wrong and don't mean to be an ass.
Well that's generally what I hear about SS. Do it for a year before switching things up. It's just that there is obviously something wrong with my squat since my form starts to break down at 175 and I hear it is SUPER weird to have a bench heavier than your squat. I stalled out due to dietary issues but I'm pretty sure I have those corrected and my squat is still frozen at that weight.
Oh! Lower the weight or do a Deload week. Take it easy. Most of the time backing off of the weight and building up to it again will prove to have better results next time around.
Deload? Sorry, haven't picked up that term yet. Is there some sort of formula for that kind of thing?
Yeah you pretty much don't lift heavy letting your Nervous System get refreshed. You still lift weights, but very like. Like 50/60/70% of your 1 Rep Max
How are you failing in your squats? There could be a lot more going on than just improper hip mobility. I have some ideas of things you can incorporate in to SS but need to know where specifically you're failing with your squat.
You should be adding in your own core work w/ starting strength. I would focus on incline sit ups, leg raises, v-ups. I don't think Meadows squat was ever suffering, but there is something about doing a leg curl before squatting that helps me get to depth. This might not apply to you, because you are such a beginner however. I have been working with Meadows for 20 weeks now, and my squat is finally going up after doing curls before squats. Its a process.
Difficult to advise without knowing your vital stats and/or video of squat but in my experience SS problems usually relate to lack of food, lack of sleep or doing too many other activities. Your squat is weak considering the length of time you've been on SS. I would say core exercises are a waste of time for a beginner. Squatting will make your core strong. Make sure you've nailed your technique (read SS, watch the videos, go on the forum) and then add the prescribed weights and recover properly. The only assistance exercise which I think have any merit for a beginner on SS are back exercises (chins and rows). Just my 2 cents …
How are you failing in your squats? There could be a lot more going on than just improper hip mobility. I have some ideas of things you can incorporate in to SS but need to know where specifically you're failing with your squat.
At about 175 my upper body leans forward. I can stand up by segmenting my squat. My legs have no trouble lifting the weight, so they can drive my hips up without my upper back rising. Once my upper legs are parallel to the floor, then I lever my upper back up and finish standing up. It's very weird.
You should be adding in your own core work w/ starting strength. I would focus on incline sit ups, leg raises, v-ups. I don't think Meadows squat was ever suffering, but there is something about doing a leg curl before squatting that helps me get to depth. This might not apply to you, because you are such a beginner however. I have been working with Meadows for 20 weeks now, and my squat is finally going up after doing curls before squats. Its a process.
I do weighted decline sit-ups with 5 second pauses on the way down. Right now I'm using 80lbs. I do hyperextensions with 90lbs on my back.Yeah, I heard it and thought that maybe that was my weak link. I'm sort of fishing for solutions.
How are you failing in your squats? There could be a lot more going on than just improper hip mobility. I have some ideas of things you can incorporate in to SS but need to know where specifically you're failing with your squat.
At about 175 my upper body leans forward. I can stand up by segmenting my squat. My legs have no trouble lifting the weight, so they can drive my hips up without my upper back rising. Once my upper legs are parallel to the floor, then I lever my upper back up and finish standing up. It's very weird.
Sounds to me like it's an upper back issue. Start adding in face pulls or pull-aparts (if you have a band) in between all of your sets and work your way up to 100 total reps.
How are you failing in your squats? There could be a lot more going on than just improper hip mobility. I have some ideas of things you can incorporate in to SS but need to know where specifically you're failing with your squat.
At about 175 my upper body leans forward. I can stand up by segmenting my squat. My legs have no trouble lifting the weight, so they can drive my hips up without my upper back rising. Once my upper legs are parallel to the floor, then I lever my upper back up and finish standing up. It's very weird.
Sounds to me like it's an upper back issue. Start adding in face pulls or pull-aparts (if you have a band) in between all of your sets and work your way up to 100 total reps.
+1 and your doing hypers with 90 pounds for reps? That's a lot for how low your big lift numbers are...decline sit ups with 80 pounds?
+1 and your doing hypers with 90 pounds for reps? That's a lot for how low your big lift numbers are...decline sit ups with 80 pounds?
Yup. They don't have any problem going up. Certain things seem to be rapidly improving while others lag behind.
Awesome advice here guys (as usual). Acarnavale and Pshannon are definitely assets here and have both helped me out tremendously. To add on to the accessory lift ideas, I do 4 sets of 10 - 15 walking lunges before I do my main leg lifts (squats and dead lifts). And, a good pre-workout stretch is vitale as well... Hams / quads / glutes. I'm an older guy and I take full advantage of warm-up sets too.I also like the idea of the upper back movements as well. I would have never thought of that... sage advice!
I think I may have made a small breakthrough. I read back over SS and noticed I had the handgrips wrong (I was gripping the bar with my thumb on the opposite side of the bar from the rest of my fingers. Changing my grip had me putting the bar a bit lower so it felt like I was supporting around half the weight of the bar with my arms (previously my hands mainly stabilized while my back carried almost all of it). I went down with 165 and it felt and looked much better. Does this sound right?
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