As a weightlifter, I squat every day without fail.
I just don't always do it with a barbell or heavy.
I also just sit in ATG squats for time on a daily basis.
Even during competition prep, I don't squat 85-90% every day. I periodize my volume and intensity such that I'm working in the 85%+ range so that I hit new peaks right before competition (1-2 week before).
But during the 6 months competitive season, my squats may go as low as 60%, especially when I'm focusing more on getting my snatch or clean numbers up.
FWIW, my front squat 1RM PR is 157kg. I don't need it to be higher until I get my clean higher; standard Oly lifting ratio math says my clean should be about 140 kg, but it's below that, so there is no competitive advantage for me to jack up my squat so far beyond what I can clean.
You squat everyday?
We have very similar front squat, as mine is 155 kg. What is your clean and jerk and snatch? If I may ask.
I havn't Cleaned and jerked since 140kg front squat PR, but I did 135kg then. Snatch 105/hook.
I would advise you to practice according to the poddubny system with the addition of static exercises from yourself.
I will check that out, thank you!!
Here’s a crazy question that I sometimes ask myself -
Do I NEED to lift more to get a desired result/outcome or do I WANT to lift more for the sake lifting more weight?
Sometimes that answer is - No....for my life & my goals I’m good where I’m at for now. I’ve reached the point of diminishing returns. Time to change the focus and come back strong & fresh later.
Totally understands you have some big goals but maybe it’s worth exploring shifting your focus to another area of strength for quick reset.
Maybe swings, TGUs or carries?
Thank you for your comment!
I will check these Swings,TGUs and carries out!
I agree, do I need to work harder? Maybe not, maybe my plan is wrong. But my goal remains, and I kinda refuse to give up or "rest" for a while.. Because I don't think it will help me, I've tried. I just need to try something new. I'd totally understand if I have progressed so much and I just recently came into a slump, but I've been there for 1 year+.
Just read through the entire thread and this is what it all comes down to - You need to hire a professional coach to get you to your goal.
All the best and welcome to the SF forum.
I don't really know one, and I am fine on my own with techniquewise until I do find a coach.. I just need proper brutal strengthening. I can't be squatting 160 and CJerking 150. Technique only takes me as far as it can.
hmmm looks like you have good base of strength and have already have good technique at 70-90% 1RM range.
I echo Thanos, I mean Starlord's advice (but not about heavy metal). You need to practice with heavy weight for singles. 3s and 5s definately build strength but not always transfer to 1RM.
And also, I would like to see the lift that you fail the weight, or the clip at the weight you struggle. That would give more clue about where is your weakpoint in the squat.
For deadlift, I'm not so sure about hitting frequency every day. Mayble clean pull. Greg Nuckols also recommends clean dl instead of full deadlift if you want to do it every day (in his free Bulgarian method manual). Personally I get my jump from 150 kg to ugly 195 kg deadlift from power clean, squat and high pull.
And for winning your country' tournament you will need a good quality coach. Find one.
Thank you for your compliment!!
When you mean singles, you also mean just 1 set and move on to another exercise? Wheather it's a 1rm,2rm,3rm?
Sure, I'll make sure to upload a video of my fails. It usually doesn't get stuck anywhere but simple fatigued. I am strong through the entire motion because I always squat ATG and slow squatting without ANY bounce. As soon as i put on 155-160kg, I just feel it right away, -this aint gonna work-. I know the feeling when im getting better and the weight feels "easier" and I finally overcome and will PR, but I havn't felt that in 1 year. Ofcourse my mindset is ALWAYS " I will make this " .. But, I know my body well enough that when it says, this is to heavy, it is.
Yep.
Having a big squat doesn't mean you have a big C&J or snatch.
I've been competing in weightlifting for 7 years and technique / mobility / speed pulling under the bar are still more of my limiting factor than raw strength. Even more so as I get older.
Absolutely agree!!
It's just, I've been practising speed, mobility for so long and it's fine (for now). I cleaned and jerked 135 kg with a 140 kg front squat PR. I was satisfied with that result, considering my squat strength, I tried 140kg but my legs were never able to stand up and I twisted my erector.
I understood that
@Mikeyboy had a year ago
Cj 135
Fsq 140
Sq 160
Dl 190
I see nothing wrong with that, like in
Know Your Ratios, Destroy Weaknesses | T Nation
The back squat video is very weightlifting type. I don't know if there can be 15% difference to front SQ when squatting with that form, and so deep. Even Daniel Ståhl left his squat (too) high in insta.
Now that Mikey has developed front squat but stalls in powerlifts, maybe his back or hip is not developing like legs? I checked training week 1 again, and there's quite a lot of squatting and low back training. Maybe just take the foot off the gas for two weeks.
I agree that getting a coach would be best. Maybe join a weightlifting club? At least in Finland and powerlifting, you can't even sign up for nationals. Only a club can sign you up. I checked Finnish ranking and c&j is right up there in -73kg class. The results from last few years. But we are a weightlifting midget.
Yes correct. My Frontsquat is currently 155kg and back 160kg. Very close to eachother.
Thank you, I do prefer technique -> Strength. But I do need strength now.
I'll check this club and coach thing out more if I can't get this right now with these advices, I have a hard time listening to coaches who tells me to do 5x5 squats, cuz I've tried it for years it feels like.
Only a club can sign you up here aswell, but. I am confident that if I lift the national record unofficial, they will take me in, they have before.
I will try add deadlift 3 times a week now and squat twice, with alot of accessories, such as: Speed, quick lifts, heavy trap pulls, SN-Grip Presses, etc etc.