Stalling on 3x5 Squats

Any training advice for attempting to break my current plateau?
 
I'm doing Ripptoe's Starting Strength and have been squating at 190 for the past few sessions. Nm0ney, I know you mentioned increasing calorie intake which is something I plan to begin doing beginning immediately since this plateau is killing my motivation.
 
Like I said, I'm stalling at 190 3x5 on squats, I weigh about 175,5'11, and my calorie intake is probobly way lower than it should be. Any advice training-wise that might help get over this hurdle?

u could try quarter squats, change the exercise for a few weeks or take a week off and let over compensation occur

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

try pin squats. do triples and work into a single 3 times per week for two or three weeks, deload, and go back to 3 x 5. oh yeah, eat more like you suggested.

if that don't break it, then someone else will have the formula

if more muscle isn't being built, your body might not have the proper tools, increase your calories.

if you're doing rippetoe's routine then i assume you are a beginner, so don't try to add anymore exercises just yet, do his program as it is, you should ideally be squatting at least 2 plates for reps when you take a break.

don't do quarter squats, those are a waste of time. always squat below parallel "if it's too heavy to squat past parallel, it's too heavy to squat period." right now you should be learning form, it's all in squatting past parallel and letting your stabilizers and synergists take tension from the knees. rippetoe brilliantly demonstrated proper form in the videos and books.

just increase your calories, that's about the best advice that can be given. increase by 500 or so and then next week try 3 x 5 with 5 more pounds than your current. or maybe try 3 x 3 with 200 then the next session go back to 3 x 5 with 200, right now you should be progressing pretty quickly though.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

- Are you getting enough calories?
- Are you getting enough sleep -  7hours+?

Try working on those first, and if you are still stalling, probably best to reduce your squat weight about 10% and work your way back up.

just do what I said before and up your calories.

I think you will find the answer to your problem with nice plate of food

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Post #3 & #4 hit it on the money.

The program calls for a 3x3 after the 5x5 and a deload. but you shouldnt be stalling at 190 if you are 175 @ 5 11.  I'm only 155 @ 5 11 and have no issues with 215.  Are you at a high bf % or something? if not you should be way bigger than me with the extra 20lbs of body weight at the same height...you should be squatting 1.5 x's your body weight though.

john23


Post #3 & #4 hit it on the money.

The program calls for a 3x3 after the 5x5 and a deload. but you shouldnt be stalling at 190 if you are 175 @ 5 11.  I'm only 155 @ 5 11 and have no issues with 215.  Are you at a high bf % or something? if not you should be way bigger than me with the extra 20lbs of body weight at the same height...you should be squatting 1.5 x's your body weight though.

it doesnt matter that you have no issues with the squat at  with BW  155 lbs  at a weight of 215 compared to the above posters 190.  he might be new, have less than perfect form or as stated above in posts 3 and 4 it might be an calorie / energy issue as well.
 
 

DBB's Thread Jack Police

Neutralyze

it doesnt matter that you have no issues with the squat at  with BW  155 lbs  at a weight of 215 compared to the above posters 190.  he might be new, have less than perfect form or as stated above in posts 3 and 4 it might be an calorie / energy issue as well.  

Yes. I stated that he needs to follow the program once you hit a dead spot, i.e. 3x3, deload, as what was said was true in regards to calories...and that he shouldn't be stalling at that weight just yet...thats all.

Try doing rep sets
maybe 2x10
or
1x5
1x3
1x1

You could also try following up your workout with a maxout, it worked wonders for me im only 155+- lbs and squatting 320lbs and i KNOW im not getting enough calories or sleep, but i'm still able to continually set a new max for myself.
I find it REALLY helpful to set a weight goal for myself, giving myself a certain time frame to try and lift X amount of weight by XX/XX/XX09
It gives yourself a personal goal to reach for and helps to motivate you.

Beginning Maxes=
Bench 135
Power Clean 115
Squat 140
Deadlift 180

New Maxes (11/01/09)=
Bench 210
Power Clean 215
Squat 345
Deadlift 385

creeddc


Try doing rep sets
maybe 2x10
or
1x5
1x3
1x1

You could also try following up your workout with a maxout, it worked wonders for me im only 155+- lbs and squatting 320lbs and i KNOW im not getting enough calories or sleep, but i'm still able to continually set a new max for myself.
I find it REALLY helpful to set a weight goal for myself, giving myself a certain time frame to try and lift X amount of weight by XX/XX/XX09
It gives yourself a personal goal to reach for and helps to motivate you.

The one good thing mentioned is setting a goal...goals are always motivating and critical.  However, he is doing the Ripptoe program and should not change to that rep scheme or maxout at the end...follow the protocol of the program...who here knows more than one of the best strength coaches around (Ripptoe) ???

is Ripptoe his username?

Beginning Maxes=
Bench 135
Power Clean 115
Squat 140
Deadlift 180

New Maxes (11/01/09)=
Bench 210
Power Clean 215
Squat 345
Deadlift 385

creeddc


is Ripptoe his username?

I take it you never heard of him...look here: Rippetoe Wiki

Just google "Rippetoe" or 5x5 and you will learn alot then.

Creation


u could try quarter squats, change the exercise for a few weeks or take a week off and let over compensation occur

NEVER do this!!!

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

john23

creeddc


is Ripptoe his username?

I take it you never heard of him...look here: Rippetoe Wiki

Just google "Rippetoe" or 5x5 and you will learn alot then.

Not everyone will get big from doing someone elses workout, everyones different, it can be good to mix up and try new things every once and a while such as sets and reps, im sure no one else will disagree with me there. And I'm sorry but not all problems can be blamed on food as well...i got off creatine 2 weeks ago, and me and my gf broke up this weekend, i went 3 days without eating and barely drinking, and i went to the gym and hit a new max, sure i KNOW that diet is a big part of growth, but you can't just use it an excuse for everything, especially if it's barely over your own body weight.... training and condition, along with learning form, will help you over come your goal.

Beginning Maxes=
Bench 135
Power Clean 115
Squat 140
Deadlift 180

New Maxes (11/01/09)=
Bench 210
Power Clean 215
Squat 345
Deadlift 385

Just want to say I took the cumulative advice of switching up the rep scheme and consuming more calories n it's already starting to pay off... to be big you really do have to eat big. thanks guys.

that is correct.

people dont say that on the forum for nothing ya know :p.

DBB's Thread Jack Police

ding there goes the light bulb...

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"