Cannot Push Past Squat Plateau

K09

Hi,

I am following the stronglifts 5*5 program. However, I am doing 2 days a week rather than 3.

For the squats I am really struggling to break past the 82kg point. First 2 sets are OK. Then the last 2 are a real struggle. I am unable to increase weight on the next day and even the same weight is still a struggle.

Any advice on what I need to do to increase my lift? I weigh 79kg.

Thanks!

Deano7788

K09 wrote: »

Hi,

I am following the stronglifts 5*5 program. However, I am doing 2 days a week rather than 3.

For the squats I am really struggling to break past the 82kg point. First 2 sets are OK. Then the last 2 are a real struggle. I am unable to increase weight on the next day and even the same weight is still a struggle.

Any advice on what I need to do to increase my lift? I weigh 79kg.

Thanks!

Probably initially I would just look to keep it simple and reset and drop down a bit, maybe to 70kg, and then look to build up again each session using the usual increase.

Alf Veedersane

Deano7788 wrote: »

Probably initially I would just look to keep it simple and reset and drop down a bit, maybe to 70kg, and then look to build up again each session using the usual increase.

I'd probably look to add some more reps if you're dropping back to 70. Maybe even just 5 sets if 6. It's hard to break through a plateau by building back up to it doing the exact same as you got there with before.

Deano7788

Alf Veedersane wrote: »

I'd probably look to add some more reps if you're dropping back to 70. Maybe even just 5 sets if 6. It's hard to break through a plateau by building back up to it doing the exact same as you got there with before.

I was speaking strictly if he was following stronglifts, which is the recommended thing to do within the program when you first hit the plateau. If he wanted a change, there would definitely be other things I'd recommend.

Killgore Trout

Why two days instead of three? If it takes you longer to recover fair enough... However, generally two days is sub-optimal – (it's a hell of a lot better than no days – so you got to work with the time you have).

Assuming even sapcing you have a 3 and 4 days between training.

Linear progression programs like this are assuming that you to be recovered-from and adapted-to every session after 2 days. This is why training every second day is optimal for exploiting the gains from the last session, and building on them. (it would be even handier if there were only 6 days in the week - but most people’s training fits their weekly schedule rather than the other way round).




Could you be hitting C here?


Could your training frequency be allowing you to return to the base level? Thereby not capitalizing on the gains from the last session.

Additionl to sub-optimal training frequency, you're doing 33% less volume than the program expects every week.

I am with Alf Veedersane. Add more reps or sets generally into the program to add volume to make up for the lack of frequency.

I am no coach, and I have never trained anyone, I like lifting, and I like to read about training. I am just (virtually) some guy training in the rack next to you. So please view this advice accordingly.

Someone here might have better advice on how you cam maximize the training time you do have.


PS (I came across this article while searching for suitable graphs - I have't read it all - i just wanted to plunder its graphs https://www.peakendurancesport.com/endurance-training/strength-conditioning-and-flexibility/strength-training-overloading-increase-muscle-mass/ )

Brian?

Are you eating enough?

If cows don't feel uneasy when you pass, the answer is probably no.

Mellor

Killgore Trout wrote: »

Why two days instead of three? If it takes you longer to recover fair enough... However, generally two days is sub-optimal – (it's a hell of a lot better than no days – so you got to work with the time you have).

Assuming even sapcing you have a 3 and 4 days between training.

Linear progression programs like this are assuming that you to be recovered-from and adapted-to every session after 2 days. This is why training every second day is optimal for exploiting the gains from the last session, and building on them.



Could you be hitting C here?


Could your training frequency be allowing you to return to the base level? Thereby not capitalizing on the gains from the last session.

That's all true, and the graphic explains it well.
3 days is more optimal than 2 days.
But you can still make gains with a sub-optimal routine, at least initially. OP is squatting about bodyweight so not quite st the point where they need everything optimised imo.

I'd drop the weight back to 70kg, and do 5x5.
Increase each workout. 70kg,75kg,80kg,82.5kg,85kg

Transform

Mellor wrote: »

That's all true, and the graphic explains it well.
3 days is more optimal than 2 days.
But you can still make gains with a sub-optimal routine, at least initially. OP is squatting about bodyweight so not quite st the point where they need everything optimised imo.

I'd drop the weight back to 70kg, and do 5x5.
Increase each workout. 70kg,75kg,80kg,82.5kg,85kg

id add in varying the squat type in one of those sessions (paused, slow eccentric etc)or do some single leg movements also - lunge, step up etc

On a side note

THIS IS ONLY FOR THOSE WANTING THE SCIENCE

the graph shown is most likely derived from the work of Hans Selye (general adaptation syndrome) and adapted to strength work, for those interested i would urge you to look into the work of John Kiely (irish - was in touch with him last week to ask a few questions and you can find a few podcasts with interview of him online - Robbie Bourke on all things strength being my favourite)

this is a good start - https://www.researchgate.net/publication/296060661_Essay_A_New_Understanding_of_Stress_and_the_Implications_for_Our_Cultural_Training_Paradigm

None of this applies to the OP question, only posting because of the use of a basic model of adaptation presented and how over time there will need to be a greater use of auto-regulation within training sessions as controlled by the coach or the trainee (this is impossible to do until they've had at least 18-24month of consistent training behind them).

Transform

Sorry one more point -

https://youtu.be/GKGooCndn80

And this with John is fantastic. - https://youtu.be/_ZlmQfd8NcU

Mellor

Transform wrote: »

id add in varying the squat type in one of those sessions (paused, slow eccentric etc)or do some single leg movements also - lunge, step up etc

I was keeping it simply and suggest he sticks with the SL routine. But the above is of course correct best.
A squat variation as assistance is a good way to blitz through a plateau

Transform

Mellor wrote: »

I was keeping it simply and suggest he sticks with the SL routine. But the above is of course correct best.
A squat variation as assistance is a good way to blitz through a plateau

As I would also but if someone is going to reference adaptation principles and not take into account research in the last 20-30yrs then a can of worms has been opened