Stalling

[scubajunky]

I have been working on mainly singles and threes on squats since around October. I was squatting 5 days per week but have recentley dropped to around three days per week. I have moved from parallel squats to full squats. My lower back is taking a hammering I think! I have stalled for a couple of weeks now. Should I do a few weeks of 6 - 8 reps or what? what do weightlifters do when it stalls like this?
Hope someone can help,
Cheers

[PFerrari]

I have been working on mainly singles and threes on squats since around October. I was squatting 5 days per week but have recentley dropped to around three days per week. I have moved from parallel squats to full squats. My lower back is taking a hammering I think! I have stalled for a couple of weeks now. Should I do a few weeks of 6 - 8 reps or what? what do weightlifters do when it stalls like this?
Hope someone can help,
Cheers

What's your bodyweight and squat 1rm? Can you be more specific about your programming? Are you working up to a max everyday? How many total sets are doing? These are all factors that will help understand how to break the plateau.

[CF Training Valley]

scubajunky,
we all hit a point where things stall, overhead, squat, pull, whatever it may be. keep in mind that you are training you nervous system as well, as it has been my experience, your body will only take so much and your nervous system will start to fight back. with this there are 2 schools of thought: 1) push through it and your body will adapt 2) take a step back, regroup, and re-approach your training regiment. I've been through this several times, my decision was to step back and go at my training a different way. I in no way regret my decision, my body appreciates it as well. Because I don't train with you and know your routine and all the outside stresses of your life it's difficult to say that "this" is the reason, change "this" and you will get over the hump. Just rethink how you're squatting, maybe the older version was better for you, maybe you're at that point where your body has taken all it can for now, maybe you need to push through it. Understand though that this is part of training, you learn from each and every day you train. good luck.

[Fazc]

I'd take a light week and then crack right on as normal, that's usually good for some progress.

[scubajunky]

My routine is basically like this. I'm 37 years old and weigh 92 kg though could do with loosing around 4kg.

Monday /
Heavy back squat 145/150/155 kg 3x3 Full squat.
Clean and Jerks 60*3 70*3 80*2x2
Military press 3*4
Some kind of row 3x8 or Pull downs

Tuesday HAVE DROPPED THIS NOW
Backsquat 110kg 3x5 reps ( started at 100kg / now built up to 120kg sometimes 130kg) Full Squat
Rotator cuff work
Powercleans and strict Military 60 *5

Wednesday
Front Squat usually work up to a top set of three or a double at 120kg
Benchpress of some kind 3*8 Dips / pull ups Super set x 3 sets
Bent over Row 3x6


Thursday. DROPPED THIS TOO
Backsquat 110kg 3x5 reps ( started at 100kg / now built up to 120kg sometimes 130kg) Full Squat
Rotator cuff work
Powercleans 3*3

Friday.
Backsquat 3*3 same as monday
Clean and Jerks, same as monday
Jerks in the rack 90-100kg 3*3

Since I have changed from parallel squats to full squats I dont think I can train tuesdays and thursdays as my lower back feels like it's taking a battering from the extra depth.
I peaked at 195 parallel squat but because I stalled there I decided to drop the weight and do full squats to improve.
I'm just after strength. Not looking to compete, only with myself.

[Leeuwer]

I'd take a deload week, and after that build up to squatting frequently again. I've done this in the past with success.

Like this:

Week 1: Deload (if I'm excessively beat up I do nothing but some daily walking, some mobility. I do NOT squat light or do the movements)
Week 2: Squat light (1 day)
Week 3: Squat light (1 day), medium (1 day)
Week 4: Squat light (1 day), medium (1 day), Squat light (1 day)
Week 5: Depending on how I feel, I add an extra day or start making the medium day heavy. For example: Squat light (1 day), Heavy (1 day), Squat light (1 day)
Week 6: Light/Heavy/Medium
Week 7: Light/Heavy/Medium/Light

Etc...

I use some VERY light assistance movements in the weeks after the deload, to remedy some problem areas. Things like lunges, extra lower back work, etc... 2 sets of 12-20 reps, tops. Blood flushing, bodybuilding. For upper body too. Dumbbell work, mostly. Some rotator cuff stuff, upper back, etc... focusing on "the pump" for a change.

I really slow down the speed too on squats, really focus on the muscles. Pause at the bottom occasionally. The Chinese do this too. Takes a bit of stress away from the joints for a change.

I lower that as I get around to 3 days of squatting and drop it completely once I go over that. By then I'm so fresh I can hit PRs easily. Good luck.

[PFerrari]

First of all, congrats with a 195 squat. At 2x bodyweight, you're definitely past the point of easy gains and it's going to take longer to see progress potentially.

I wouldn't do the same squat rep scheme twice a week like you have on Monday and Friday. The front squats are nice, and I think you should definitely keep them in there on Wednesday. Don't worry about trying to push them too heavy if you want to keep making gains on the full back squats though. I like the idea of doing more volume on one day (Monday) and then doing a more intense/heavy day on Friday ala Texas Method or Bill Starr.

Doing the same weights/reps Monday and Friday will help your body get used to those weights/reps. Change it up somehow. Doesn't have to be the volume/intensity approach even. You could do two intense days but do different reps, maybe 5's and 3's.

Best of luck!

[scubajunky]

The 195 backsquat was to parallel. My aim is to improve my full range back squat. I will give your advice a go. Do you think 5 squat days a week are neccasary or is three days a week fine?

[PFerrari]

The 195 backsquat was to parallel. My aim is to improve my full range back squat. I will give your advice a go. Do you think 5 squat days a week are neccasary or is three days a week fine?

I don't think 5 squat days per week are necessary. Certainly there are many people who do it and get great results. A lot depends on your ability recover/work schedule/diet/etc. I'd say if you can get good gains with 3 squat days per week, do 3 per week. Start with that and see how things go maybe? I typically squat 5 times per week and like to alternate BS/FS.