Bringing up my squat

[Starkraven]

How does one bring up the squat? I weigh like 170 and I only squatted 230 for like 5 reps today for 2 sets. I deadlifted 4 days ago 315 for 7 and then 365 for a single. I was impressed. PR for me. I took 3 months off from training and resumed only been training 8 weeks and stronger than before on my deads (never did 315 for 7 or 365 at all) but not on my squats. I train 3 days a week.

I only pull from the floor every 2-3 weeks, more like 3..and i do SLDL or rack deads for the off-weeks. Last pull before that was 285 for 6 reps only. So i added like 30 pounds and the 315 wasnt to failure either, i had like another rep or two still in me. So really, I added like maybe 35-40 pounds in 3 weeks. So how do i up my squat? Pause squats? I dont do box squats or GM's or hypers or pull throughs. I cant seem to do GM's I dont know why, i feel like ill break my back with those. What should i be doing?

 

[mister69]

gm's are good for squat day.

How does the diet look?

dont forget to do heavy ab work

 

[Starkraven]

i eat fairly clean. i try to do cardio but i hate it. i gained like 25 pounds in 8 weeks but i feel bloated too and my waist got bigger. so i eat much cleaner these days then when i first resumed. i do heavy ab work on this machine that u can add plates. i started pretty low at like 10 and now do 25 pounds on there. i hit abs 3 times a week. i use my belt for squat and deadlifts

 

[Starkraven]

what do GM's do? I tried them but i cant seem to do anything with it. Maybe just weak. Does it work hams? And how will this bring up my squat?

 

[AngryMuscles]

bro, work your abs first. hit it hard. GM is a great exercise to strengthen the back and its form. it also hits your hams hard.

if you want to bring your squats up..2.5 plates are your best friends and box! don't neglect abs workout..very vital

 

[jynx]

box squats and hex bar deadlifts will improve your squat a lot. the hex bar deadlifts focus more on your quads and hip flexor than a normal deadlift which puts a lot of pressure on the lower back. trouble is finidng a hex bar at a gym.

 

[Starkraven]

bro, work your abs first. hit it hard. GM is a great exercise to strengthen the back and its form. it also hits your hams hard.

if you want to bring your squats up..2.5 plates are your best friends and box! don't neglect abs workout..very vital

i know what you mean about 2.5 plates but i didnt up my deadlift 30 pounds adding 2.5 plates each week. i added like 30 pounds to my deadlift in 3 weeks, doing SLDL 1 week and rack deads for the other. i learned that SLDL helps all aspects of DL. and it works. so i thought of doing other assistance exercises EOW instead of just squatting each week. i think ill do the pause squats and box squats.

i think its because im not doing any assistance exercises for my squats. i do them for my DL but not my squat. cuz i know you arent supposed to pull each week from the floor. i pull from floor once in 3 weeks. i know they work the same muscles so i thought it would help my dsquat oing SLDL but i guess not..or not that much.

 

[Starkraven]

ill see if i have a hex bar at my gym and do reps of 5-6 with that on back day. and box squats for my next squat workout for reps of 5-6.

so do hypers, reverse hypers, glute-ham raises, pull throughs not help the squat much or just the DL? thanks.

 

[AngryMuscles]

you need a bad-ass guy to yell and scream at you and hit you over the traps/head!!!

 

[pretty ricky]

paused squats deep as you can!just squat deep and heavy got my squat moving.

 

[jcp2]

Paused squats, GM's, GHR's, and get on a simple progressive overload program like that was above mentioned adding 5 lbs to a 2x8 or 3x5 a week. In 10 weeks you may increase your weight by 50 lbs. I don't see how someone can say that by adding 2.5's every week that is not a good way to increase your squat. Adding weight is probably the best way, unless you have glaring weakness'.

 

[Starkraven]

Paused squats, GM's, GHR's, and get on a simple progressive overload program like that was above mentioned adding 5 lbs to a 2x8 or 3x5 a week. In 10 weeks you may increase your weight by 50 lbs. I don't see how someone can say that by adding 2.5's every week that is not a good way to increase your squat. Adding weight is probably the best way, unless you have glaring weakness'.

ill do paused and box squats on squat day (mon) and GMs for back day (fri). i dont do westside or any advanced program as i think a 230 squat for 5 reps doesnt warrant that kind of training so i just follow a program like pullinbigs basic one that was posted on the deadlift sticky. its funny i deadlift a whole extra plate on each side for more reps than i squat. and i only pull once in 3 weeks. maybe squatting too much each week doesnt help. i can add 2.5 pounds each week but i want to add like i did with my dead, like 10 pounds a week pretty much or 30 in 3 weeks. it isnt like im squatting 600 where strength gains become so tough.