Shut Up And Squat!!

[Archetype]

Hows it going broskis, My question is, my lifts are all very strong every body part nicely developed.. Im 5 11 188 pounds and have been lifting hardcore non stop no bs for 2 and a half years. My question is why is it that my squat is so week compared to everything else. I love to squat its my favorite but i cant throw up any weight at all. I can bench more than i can squat.. And believe me id rather squat more than bench more, i know for some guys its the other way around. What should i do? Im not a power lifter that competes, im more into muscle development but still focus on getting stronger.. I still incorporate power lifting into my lifts.. but anything i do my squat wont go up. Any help would be appreciated. I think the most ive ever reped out is 275 for 5 sets of 10, and that was at my strongest.. i kno its weak but my legs arent small, now i dont even squat that on a good day id be lucky to throw up 225 for 10s. This is a serious problem!! DOC sust or neone what would you do?

[Archetype]

I keep good form too.. I have a power lifting stance, wide stance farther than shoulder width, and i point my toes, take it down to parallel., Ive tried all kinds of different rep schemes 5 sets of 10 4 sets of 15, 20 rep squats, man I need your help DOC, WHat does the DOC call for?

[crazyhorse666]

do not use the same weight every set. always ad weight. if you start out with 185 than the next set put on 205 than the next set put on 225 and so on. once you get so you are doing 12 reps on every one than you start at a higher starting weight.

[crazyhorse666]

also another thing that I started doing is front squats. I love them. in one months time you can see all the indvidual muscle's on my legs! I dont have as many back problems ether. swole had a good articl a wile back about doing all your sets with 20 or over that made my legs grow and my max went up to. I belive it was 5x20 with adding weight every time, but you start dame light and can exspect to puke alot.

[scottish]

I rarely do any set over 5 reps.

[Archetype]

So it is a good idea to start at 185 and do 12 and keep raising it up and doing the same rep scheme at 12, is that what your saying? then move the weight up whenever you can do all that weight with 12 reps?

[Archetype]

yea i dont know what the heck is wrong with me man ive tryed no shoes which works well for me, boots, shox which suck obviously, new balance, i just dont know lol.. But my squat should go up i always do it first when im warmed up and fresh..

[Archetype]

anymore suggestions?

[jojo2002]

try bill star 5X5.... eclipse gym has a similar program...

[Archetype]

5 X 5 program? will i still gain muscle, because im looking to gain muscle and go up in strengh know what i mean..

[Renesis]

Dude... are you serious? Stop with the 10 reps and throw some weight on there and keep your rep range between 4-8 reps. If you can hit 10 reps add more weight and keep adding until you can't do more than 4.

[Doc.Sust]

I keep good form too.. I have a power lifting stance, wide stance farther than shoulder width, and i point my toes, take it down to parallel., Ive tried all kinds of different rep schemes 5 sets of 10 4 sets of 15, 20 rep squats, man I need your help DOC, WHat does the DOC call for?

your rep scheme is WAY to high, you need to do reps of 5 and under, in the offsean i train sometimes with3- 5 sets of 5 reps using weights from 60%-80%(majority of the sets are kept in the 60-70% range)

but lately i have been using 8 sets of 2 reps with weight in the range of 70% to 90-95%. increase the weight , lower the reps., i also only squat and deadlift one day a wk and than i have anothe leg auxillary day where i perform exercise to strengthen my wk points on the squat and dead, sometimes i may throw in some partial squats or deadlift variations, but this is only occasional

[Archetype]

Alright thanks a lot DOC ill def. up the weight and keep it at around 5 reps.. that is a good idea. Sometimes i get carried away and feel like i have to do higher reps. This might be a stupid question but how do you usually warm up to start completeing the 5 sets of 5 or wutever..

[scottish]

I stretch real good, sometimes hit the bike for a bit. I start of with just the bar, to get a good rythyme. Add 45's for maybe 8 reps. Add 2 more 45's for 3-5 reps. Add 2 more 45's for 1-2 reps. Right now Im doing a program that Doc suggested, so I add 2 more 45's and do 10 sets of 3. So lately Ive been ending up with 405 for 8 sets of 3. Then onto some DL's. Hope that helps ya.

BTW check out the stickys up above..

[Archetype]

Alright thanks alot guys. This should help me out a lot ..

[scottish]

Keep us updated

[Archetype]

Wuts going on bros, tomorrow is my squat day.. I plan on keeping the reps at 5 like you guys suggested. Just thought id put wut my routine is going to be.. any suggestions..

Warm up with bar 10 reps

145- 8 reps

185 5 reps

225 5 reps

245 5 reps

265 5 reps

275 5 reps hopefully?

Does this look like its good to go..

Also i have been going barefoot I am planning on throwing on some newbalances because i have a wide stance and they are completely flat like Chuck taylors.. And possible a belt when i start throwing on weight.. What do you guys think?

[Archetype]

Oh and by the way i know the weight is probably nothing to you guys but this is my first time doing a 5X5 squat workout so i dont know what to expect weight wise..

[Archetype]

update.. I had my squat workout the other day. THis is what i did..
Bar 15
145x8

225x 5

245x 5

265 x 5

245 x 5 I think i should have started with 185 for 5... Dont beleive i was completely warmed up

[Archetype]

any suggestions?

[Archetype]

another update.. today was a great squat day..
Warmed up on the bike 3 mins

Bar X 25 145x8 185x5 225x5 245x5 265x5 275x5

on 275 i threw on some knee sleeves but it felt really good.

Im assuming using this 5x5 rep scheme i should see the weight gradually increase over the weeks. Anyone else doing a 5x5 squat workout?