Author Topic: My training past 2 1/2 weeks. Need some insight  (Read 1780 times)

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pelham32

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My training past 2 1/2 weeks. Need some insight
« on: October 21, 2012, 02:33:09 pm »
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My original goal for my general strength exercise was to full back squat 315lbs 12 times. I love using the myo reps system in these squats. I love it because, I know I've stimulated all muscle fibers and rate coding is very high plus I really like how time efficient it is. A win/win for me. However, it seems the past 2 weeks of my training have been confusing the heck outta me. Because my current best for my myo rep activation set is 225lbs 9 times then I hit 3 myos until I can't hit three anymore which is usually 7-9 myo sets. Lately I haven't been able to match this, it usually ends up to around 6 reps. It seems like my quads arent ready for the load so to speak. This is really brings my motivation down!! I'm trying to figure out the problem but need some insight.
here is how my workout breaks down:

Monday Wednesday Friday
 
general stretching of lower body

Full squat- bar 10 reps, 95lbs 10reps, 135lbs 8-10 reps, 185lbs 5reps, 205lbs 3reps, 225lbs myo activation set (want to hit 9 but I don't feel the movement and get 5-6 and quit.)

I'm 6'3 and have to use 10lb plates under my heels to achieve full squat depth.
I really don't think I am built for the full squat- this is basically because I've never squatted over 315 full after more than 3 years of training. I mean I don't think in that time frame I've been training so retardedly that I wouldn't have gotten atleast a 2xbw squat. My training should've at least gotten me to this. anyway on the days that it seems I can't even match my myo rep activation set, it seems going all the way down in the full squat my quads can't take the load going down that far. I do drive with my glutes but Im pretty sure it's my quadriceps and knees that are holding me up.

On Tuesday Thursday and Weekends I also train lower body

Dynamic warmup and some single leg bounds if I feel up for it

bulgarian split squat- 95lbs myo rep activation set (currently on 16), then myo sets usually 3-6 additional sets


My conclusions for the cause-

1) to much training? - I don't think so, The Bulgarian Split Squats are just extra work to help with the bilateral deficit and I don't get sore from them I'm improving in these. I like the concept of stimulating all the muscle fibers everyday. It just feels like when I've been full squatting when I get to my activation set my full squat movement is off and I can't drive from the heels and the weight ends up being shifted from my toes. Resulting in bad full squat form.

2) I'm not built for full squatting?- this is what it seems like to me. Because to achieve this depth I need 10lbs plates or higher and my toes have to pointed out in exact 45 degree angle so my knees can track out over my feet. I thought of olympic weightlifting shoes as a fix. But i'm not sure of the investment. I'm not confident they will allow me to full squat without the same problem occurring. I will gladly buy some if this solves the problem though.

The other day for my planned squat workout out the same thing happened and couldn't do 225 and the movement felt awkard and hard. So I switched to front squats and did 185lbs 7 times (I haven't did front squats in like 7 months). This tells me that my strength is the same I just cant demonstrate it in the full squat for whatever reason.

Solutions?- I thought about half squats- I would rather be good at full squats, Half squats kill my quads so much more and take longer for my quads to recover from. I know if I did these alot I would develop that quad soreness/pain I had again.


any thoughts? I just need a little insight. I really don't wanna quit full squats but If it is more trouble than it's worth I guess I will have to switch.
 
Thanks for your time.







Goal

windmill consistently/ touch top of the square consistently



weight= 193
height= 6'3 1/2
highest touch= top of the square, which is 11'4

LanceSTS

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Re: My training past 2 1/2 weeks. Need some insight
« Reply #1 on: October 21, 2012, 06:56:35 pm »
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 What do you mean when you say not feeling it? you fail the set? or you dont feel the exercise in certain muscle groups... 

also, whats your diet look like, surplus/deficit, etc.  Any of these can easily be the issue. 
Relax.

pelham32

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Re: My training past 2 1/2 weeks. Need some insight
« Reply #2 on: October 21, 2012, 08:28:13 pm »
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Its like a combination of both but mainly due to my form not being there and the weight not getting easier. What I mean is that during the descent when I hit depth, it seems I can't keep form. And when I try to squat back up I end up shifting the weight towards my toes. Throws my form off and I end up only getting half or so of the reps and since it feels like the movement is off I don't continue with the exercise. This has happened like 4 times. As far as diet , I'm probably in a deficit. I'm not on a strict diet. But here's a rough outline

Wake up 5:30: coffee

6:30 : train

8:00: 40g protein with at least 10grams leucine

9:00 weightlifting class at school so I train upper body

10:00 same protein shake

1200 may shoot ball depends , haven't played pick up games in a couple of weeks

2:00 meal.. Either rotisserie chicken or eggs low carb

5:30 dinner: whatever we have

And from 5:30 to 9:30 I usually carb backload if I'm hungry usually chocolate milk,

I am getting leaner though, went from 194 to 187 but I'm pretty sure it's all fat loss


It just seems the full squat movement kills me when I try to progress in weight.  I mean I have did 225lbs 9 reps on the activation set then 8 sets of 3 on the myo reps and then the next workout it's like it's not there. Confuses me like crazy!!   Appreciate the response
« Last Edit: October 21, 2012, 08:30:37 pm by pelham32 »
Goal

windmill consistently/ touch top of the square consistently



weight= 193
height= 6'3 1/2
highest touch= top of the square, which is 11'4

LanceSTS

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Re: My training past 2 1/2 weeks. Need some insight
« Reply #3 on: October 21, 2012, 11:42:14 pm »
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  Yeah, ime higher reps will tend to be more affected when in a caloric deficit (especially glycogen depleted state like youre using) than maxS.  If you want to keep with the myo rep scheme then I would use something like 250 and aim for 5 reps or so on the first set initially.  Then do 2s and 3s, even singles as your follow ups after the rest pause.  That way you can keep progressing strength a little further. 
Relax.

pelham32

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Re: My training past 2 1/2 weeks. Need some insight
« Reply #4 on: October 22, 2012, 12:17:45 pm »
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Okay I will try that... Thanks!!!
Goal

windmill consistently/ touch top of the square consistently



weight= 193
height= 6'3 1/2
highest touch= top of the square, which is 11'4