Progress in Deadlift but not in Squat on SL 5x5

vinromvinrom Posts: 19
in Bodybuilding Discussion
mga bossing, okay lang ba if mag progress sa deadlifts without progressing in squats? currently doing SL 5x5, at na-stuck ako sa 160 lbs squats, magdedeload ako next session dahil hindi ko macomplete 5 reps each set at after ng workout, nanakit un lower back ko sa right side, pati sa gilid din ng thighs. nararamdaman ko un pain kada angat ko sa squats. di ko ata makuha un tamang form. :confused:


week 8 na ko sa SL5x5 at planning to include isolation after the 12th week. balak ko sana palitan ng leg press un squats, pero un daw kasi ang pinaka importante sa SL. kesa naman injured ako. nakaka wala ng motivation kapag ganto. :verysad: salamat masters!

Comments

  • arwin0609arwin0609 Posts: 984
    vinrom wrote:
    mga bossing, okay lang ba if mag progress sa deadlifts without progressing in squats? currently doing SL 5x5, at na-stuck ako sa 160 lbs squats, magdedeload ako next session dahil hindi ko macomplete 5 reps each set at after ng workout, nanakit un lower back ko sa right side, pati sa gilid din ng thighs. nararamdaman ko un pain kada angat ko sa squats. di ko ata makuha un tamang form. :confused:


    week 8 na ko sa SL5x5 at planning to include isolation after the 12th week. balak ko sana palitan ng leg press un squats, pero un daw kasi ang pinaka importante sa SL. kesa naman injured ako. nakaka wala ng motivation kapag ganto. :verysad: salamat masters!

    sir baka kulang ka lang sa warm up at streching kaya sumasakit ang likod mo pag nag squat ka...
  • PopoyPopoy Posts: 16
    parehas tayo prekoy SL 5x5 175lbs na ako.

    Naramdaman ko din yan nung nasa 165lbs na ako tuloy mo lang basta yung form ang focus mo dapat tama lalo na yung mas mababa yung butt mo sa knees mo or else sasakit talaga...

    Tama din yun deload ka ng 10 - 20 lbs parekoy pero focus ka sa form ha...ganyan din kasi nangyari sa akin pero ngayon ok na...
  • DSmallDivideDSmallDivide Posts: 4,565
    vinrom wrote:
    mga bossing, okay lang ba if mag progress sa deadlifts without progressing in squats? currently doing SL 5x5, at na-stuck ako sa 160 lbs squats, magdedeload ako next session dahil hindi ko macomplete 5 reps each set at after ng workout, nanakit un lower back ko sa right side, pati sa gilid din ng thighs. nararamdaman ko un pain kada angat ko sa squats. di ko ata makuha un tamang form. :confused:


    week 8 na ko sa SL5x5 at planning to include isolation after the 12th week. balak ko sana palitan ng leg press un squats, pero un daw kasi ang pinaka importante sa SL. kesa naman injured ako. nakaka wala ng motivation kapag ganto. :verysad: salamat masters!

    Try checking your form, i had this kind of prob before unable to add weight. i posted something here an artic on how to squat properly try to check that out. leg press is isolation kasi, squats is compound not only it trains your legs it also trains your core muscles. madali mag push sa leg press mas mahirap mag "erect" ng buong katawan mo from you lower to upper body sa squats.

    Oh and is your nutrition in check? kasi kung hindi tama ang nutrition mo, mahirap talaga mag progress sa compound lifts lalo na sa squats.
  • vinromvinrom Posts: 19
    @arwin0609, warm up set ko 70x5 at 120x5, before 160.
    @Popoy, paps, siguro nga form ko. hirap ako gayahin un kay medhi e. un low bar squat. parang malalaglag kasi. pero papacheck ko din muna sa kasama ko dun. kaso ako lang ata nag nagsquats sa gym samin.
    @DSmallDivide boss, hehe ano po link nun post nyo sa squat form? sa nutrition naman boss, panay wheat bread, chicken breast, whey protein, jan lang halos umiikot kain ko. no junk foods, sa pahinga okay din naman. pinaka konting tulog ko 7hrs siguro.

    try ko padin muna ayusin yun form, sana umayos na at mawala un sakit. salamat! =)

  • PopoyPopoy Posts: 16
    @Popoy, paps, siguro nga form ko. hirap ako gayahin un kay medhi e. un low bar squat. parang malalaglag kasi. pero papacheck ko din muna sa kasama ko dun. kaso ako lang ata nag nagsquats sa gym samin.

    parekoy basahin mo sa archieve meron pano mo madevelop yun low bar, me shoulder dislocation (hindi talaga dislocation ewan ko bakit yun term ginamit) exercise sama mo lang sa warm ups mo. Buti ka pa isa ka lang nag squat sa inyo, sa gym ko halos lahat, isa lang ang rack badtrip hehehehe goodluck parekoy
  • arwin0609arwin0609 Posts: 984
    sir try mo watch tong video ni rip teaching about bar position



    baka makatulong...
    vinrom wrote:
    @arwin0609, warm up set ko 70x5 at 120x5, before 160.
    @Popoy, paps, siguro nga form ko. hirap ako gayahin un kay medhi e. un low bar squat. parang malalaglag kasi. pero papacheck ko din muna sa kasama ko dun. kaso ako lang ata nag nagsquats sa gym samin.
    @DSmallDivide boss, hehe ano po link nun post nyo sa squat form? sa nutrition naman boss, panay wheat bread, chicken breast, whey protein, jan lang halos umiikot kain ko. no junk foods, sa pahinga okay din naman. pinaka konting tulog ko 7hrs siguro.

    try ko padin muna ayusin yun form, sana umayos na at mawala un sakit. salamat! =)



    Squat Weight Sets Reps
    20 2 5
    60 1 5
    95 1 3
    125 1 2
    Work Sets 160 5 5

    try mo rin ung above warm up. Yung 60 lbs eh 40% ng working set mo then 95(60%) then 125(80%). Tapos working sets mo na ung 160 lbs.

    baka kasi sa warm pa mo pa lang eh (70x5 at 120x5) eh ubos ka na kay nawawala ung form mo. Sa binigay ko gradual ung percentage increase at konti lang ang sets para d ka maubos pag dating sa working sets mo.. good luck and balitaan mo kami...

  • DSmallDivideDSmallDivide Posts: 4,565
    @vinrom eto ung link http://pinoybodybuilding.com/forum/Thread-Squatting-101
  • toysuki07toysuki07 Posts: 1,049
    ganto rin problem ko fafs.. 200 na range ko sa DL pero sa squats 130-150 depende sa powers XD

    @all - kung mag hack squat muna kaya ako mga sir lalakas kaya squats ko
  • BraSoBraSo Posts: 785
    i had the same issue nung una. though i aim to improve on my squats load whether doing atg or just below parallel, my issues are not strength but my flexibility (from hips down)

    maraming ko-kontra sa akin dito pero ito ang nagpa improve ng SQ numbers ko and sa mga ibang naturuan kong beginner man or advanced

    i maxed out on my leg presses (different feet placing, feet height, etc.), focused on my form sa Hack squat and did a lot of variation lunges and i made sure im thoroughly warmed-up before getting those SQ numbers

    i do prefer doing squats but it didnt really help me grow my quads compared to leg presses. At saka, not all the time a person can do heavy arse load doing atg sq, may mga genetic limitations pa din ang iba.




  • Mighty_OakMighty_Oak Posts: 3,940
    ^Same here sir, hip mobility rin problema ko matagal ko din tinrabaho ito.

    Question Sir Braso, what program did you use to bridge your DL from 400 - 500lbs?
  • BraSoBraSo Posts: 785
    ^Sir Mighty... i did DL / SLDL days only (kasama traps, KB swings at RC exercises)

    Reps of 15-15(warm-up DL and SLDL) then reps of 10, 8, 6, 1, 1, 1 on DLs. Rest for 10mins after DLs tapos SLDL for reps naka tayo sa step. Nag improve ako sa ganun.

    If i include DLs on my back or leg days, hindi ako maka max ng load. Naka add din ang farmers walk sa gripping ko somehow but done on delts day.
  • Mighty_OakMighty_Oak Posts: 3,940
    Almost same pala ng mga ginagawa ko na routines except SLDL on a platform. But I've read nga na ok sya to improve on the bottom part of the DL. sa rep ranges lang tayo nagkaiba Sir, puor max out ba yang poundages mo sir kasi 1 rep na lang on your last 3 sets?

    How about for SLDL max out din ba?
  • BraSoBraSo Posts: 785
    yeps. progressive load ako last 3 sets ng DL. There are times na umaabot ako ng 4-5 sets on 1rm hanggat alam ko mag fail ako

    i seldom max out sa SLDL, sets.rep ko usually nasa 4x12-15

    edit: KB swings did help me on my flexibility and low back pain issues. Not fancy KB routine, just basic high rep swings :smile:
  • Mighty_OakMighty_Oak Posts: 3,940
    Ok so PL type of routine pala doing singles. Iniisip ko kasi to cut down on my reps mukhang di na kaya ng 5X5. Although what I did right now is to remove 1 set but still 5 reps and yun biglang nakawala ako sa 400lbs. How about the load sir, how much weight do you add on the next training day? 10lbs?

    I want to try KB's din for the longest time kaso wala naman sa mga bakal gym nyan and gusto ko din yung may magturo kahit papaano.
  • BraSoBraSo Posts: 785
    About sa load, i dont really dwell much on how much i need to add on the next training day, but i do remember my previous max, it all depends on how i feel and how my body respond on the training day itself. I do aim to add minimum 20lbs aside

    you can do swings using DBs (one hand)
  • Mighty_OakMighty_Oak Posts: 3,940
    Noted Sir. Thanks for the suggestions! Hopefully makatuntong man lang ako sa 450 for reps by the end of this year.

    Sa bottom part pala ako mabagal sa lockout ako mabilis.
  • BraSoBraSo Posts: 785
    ^ a Serbian PL coach i met in a conference sa HK a few years ago, advised me to try and lean back upon pressing my legs when lifting the bar off the floor. Mahirap sa una but it did help me also. Give it a try.
  • AccountantAccountant Posts: 63
    ako naman, ang problem ko:
    Na-stuck na ako sa 240lbs squat at 200lbs DL.
    Had my 3rd month of SL 5x5 last June 7.

    Iyong sa squat ko ganito na ginagawa ko since hindi pa ako makadagdag ng weights:
    1 x 10(each weight division): 100, 170, 200, 230, & 240.

    Sa DL, may pang support ba dun na strap? kasi pag naka 4 reps na ko parang bumibigay na iyong wrist ko.

    thanks :)
  • Mighty_OakMighty_Oak Posts: 3,940
    BraSo wrote:
    ^ a Serbian PL coach i met in a conference sa HK a few years ago, advised me to try and lean back upon pressing my legs when lifting the bar off the floor. Mahirap sa una but it did help me also. Give it a try.

    Yes Sir I'm actually doing that na notice ko lang din yan sa mga malalakas mag DL medyo mahirap nga ma master.
  • PopoyPopoy Posts: 16
    Ginawa ko na lang yung turo sa site ng nagka problem ako sa squat ko, ok naman ang result, wala ako binago basta proper form lang and of course, eat like a horse, sleep like a baby... :)
  • DSmallDivideDSmallDivide Posts: 4,565
    form normally talaga needs to be on check "all the time" not only it increases of having "injury-free" workout it also allows you to use all the muscles that is needed during the movement.
  • patapspataps Posts: 2
    I had this same problem last year specially when I started DC training try watching the do you think you can squat series by elite fitness this helped me a lot to improve my squat. Here's the link to the first part
  • kunivakuniva Posts: 125
    wow thanks to this TS,im currently stock on 190lbs Squat:angry:,sakit sa lowerback almost like a cramps kahit umupo,Im afraid to progress
    baka mag ka injury,il check my form and back to basics
  • Mighty_OakMighty_Oak Posts: 3,940
    ^Do box squats.
  • arwin0609arwin0609 Posts: 984
    kuniva wrote:
    wow thanks to this TS,im currently stock on 190lbs Squat:angry:,sakit sa lowerback almost like a cramps kahit umupo,Im afraid to progress
    baka mag ka injury,il check my form and back to basics

    sir prehas tayo ngaun ng dilemma ako na stock sa 180 lbs at sumasakit ang lower back.. I'm planning to deload next week baka balik ako sa 150 or 160 lbs
  • vinromvinrom Posts: 19
    patawad mga bossing sa late post. salamat din sa lahat ng replies nyo.

    kakapacheck up ko lang kanina. nagpa x-ray. walang problem. sabi ng ortho, probably, muscle daw na di nai-stretch. tinuran lang ako magstretching. eto un tinuro nya sakin na streching:

    lower-back-stretch-e1301641048122.jpg

    and un nakadekwatro na version sa opposite side naman ng shoulders babatakin.

    pero nagsubstitute muna ako ng leg press sa squat nun mga nakaraang gym sessions. at nag modify ng routine. :) hopefully mag improve ang condition.

    mga boss, pasuggest naman dito sa workout ko, tinigil ko na kasi un SL gawa nga ng squats every session.

    Day 1
    Chest
    bb bench press 5x5
    bb inclined bench press 5x5
    Biceps
    db bicep curl 3x5
    hammer curls 3x5

    Day 2
    Back
    bb bent over row 3x5
    bb deadlift 1x5
    cable seated row 3x5
    one arm db row 3x5
    Triceps
    bb closed grip bench press 3x5
    cable triceps pushdown 5x5

    Day 3
    Legs
    Squats 3x5
    Leg press 3x10
    Shoulders
    standing mp 5x5
    db arnold press 5x5
    db shoulder 5x5
    barbell shrug 5x5

    at every session, tulad ng SL 5x5 sinusubukan ko increase un work weight ko. naka 2 weeks na ko na ganyan. :)
  • PopoyPopoy Posts: 16
    parekoy dami nyan per session, mapapagod ka ng husto dyan (pag heavy), please be sure to warm up totally talaga bago ka simula, goodluck
  • nrg500nrg500 Posts: 1,233
    toysuki07 wrote:
    ganto rin problem ko fafs.. 200 na range ko sa DL pero sa squats 130-150 depende sa powers XD

    @all - kung mag hack squat muna kaya ako mga sir lalakas kaya squats ko

    baka suited ang body structure mo sa dead lift kaya mas maganda ang progress mo kumpara sa squat

    nabasa ko lang sa Beyond Brawn by Stuart McRobert na mayroong exercises na pabor sa body structure ng bawat tao

    pag nalaman mo na kung ano yung mga exercises na yun, lubos-lubusin mo ang gains


    pwede mo rin munang temporarily itigil ang squats at palitan mo ng barbell or dumbbell lunges
  • Mighty_OakMighty_Oak Posts: 3,940
    Sa hierachy ng compound lifts, DL naman talaga dapat ang pinakamabigat folowed by squats, bench and military press.
  • kunivakuniva Posts: 125
    whew!was able to break the 190lbs boundary,doing 210lbs,proper warm up solve my problem:cool:
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