The Official Gym & Fitness Thread

He’s 5 foot 180lbs

 

Tips for breaking through squat plateaus? I feel like I’ve tried it all at this point…

 

Switch it up. Front squats, pause squats, low bar vs high bar.

 

Yup. I was stuck around 325-350 on regular back squats (hi bar). Spent some time on my front squat, PR’d at 300 for 1. Eventually switched to Low bar and hit 430 in Feb. should well exceed that at my next meet. 355-375 is for reps weight now for me...

 

Fo real?

Even when I’m fat... IDC what I look like in a bathing suit. I don’t have to look at me. It just sucks for other people.

 

11.96 and need to cut? gonna be shredded! I was at 16 in January and my goes is 12 by memorial day weekend. bet I'm around 14 right now

 

12% bf at 230lbs... natural? Post a pic

 

Thanks bros! I think I will try paused squats, or do more front squats. I usually do front squats when I deadlift. I squat low bar, so I may work in high bar, too. Stuck at 335 3x5 right now, tried 340 and can only get 3x3 two weeks in a row now.

 

Or I could keep riding the 3x3 train until that stalls out and then go back to 3x5…

 

Wider stance, I switched to high bar, when I couldn’t break last 550 for more than a single I dropped back down to 405x10 for almost two months before I went back up, (you’ve seen my Instagram so you know I do a ton of reps when I’m not peaking) also switched to wrapped since Squat is not my lift. I focus way more on deadlifts. Even now I can power through a 750 Squat in the gym but my last comp I didn’t even touch it. Went up to 650 and called it so I could save it for the deadlift.

 

Thanks Adam! I have seen your success and your stance, and that of some other PLers, which has me considering widening mine. Stance is pretty narrow compared to yours. I am also going to try high bar again. I switched to low bar when I injured my back last February, but I should be good to go now.

 

What gives me “pause” about widening my stance is that my glutes are the weak point in the squat, with my quads doing most of the work. I know I need to address this. Perhaps wide stance and a reset will help bring the glutes up to speed.

 

Wider stance really helped me activate my glutes more. And as well as use my hams over quads for that drive back up. Be warned wider stance more ass noises you’re going to have too.

 

Dang you did 300 front squat? Your legs must be stronk

 

He just really short and has like a 3inch ROM

 

Took me a while but yes. Go back on my IG, it’s on there somewhere like mid-spring last year...

 

I think the 400+ squat is strong. Is a 300 pound front squat considered strong?

 

I can do both

 

I can only do one of them.

They day I can add another plate to my back squat will be a happy day.

Nice work on being able to squat that much. I only go to commercial gyms so it’s pretty rare to see that much.

 

I go to a gym at the country club in my neighborhood that’s just a glorified apartment gym. It has 6 45lb plates so 315 is the max you can put on a bar before you have to start adding up the little guys. My days there are numbered though. If anyone else is working out at the same time it’s pretty miserable trying to rack a bar...

I also belong to a powerlifting gym but it’s 30+ min away and I pay for a part-time membership so I can only go 5x month. I usually go once a week to deadlift. I have a nice set up at my house too and have 500lbs of rogue bumpers but I get bored/unmotivated lifting alone....and if no one is there to see it, did you even lift?

I’m looking at joining the YMCA or Lifetime fitness that is close to my house to replace the club