Had an Idea....What you think?

[themondtster]

Did regular sl5*5 before and loved it. Moved on to 5/3/1 and so on till I got where Im at now. Now problem is when I get heavy(for me), around parallel there is an iffy point where if I pass it I cant get back up. Want to improve ROM, strengthen weak points, and be able to handle the load easily in that area.

So here is my Idea. An ATG(asstoground) 5*5 program.

WorkoutA
Squat(atg)5*5
Bench 5*5
Row 5*5

WorkoutB
Front Squat(atg) 5*5
OHP 5*5
Deadlift 2*5

Just curious if anyone has tried or if it sounds like a good idea. Run it for about 8-10 weeks to improve that area of the lift(depending on the deload I take)

What do you think?

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[joeblow12345]

Your problem with getting stuck in the hole on squats is from a weak posterior chain. While your quads are strong, your hams, glutes, and lower back are weak. Bring these areas up to fix this. If you have access to a ghr and reverse hyper than use them religiously. Also add in good mornings. If your having trouble off your chest on bench then do pause reps and dont bounce the bar. Also add in ultra wide grip bench and dead stops.

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[strongman79]

as the last post although i love atg squats i dont believe they will help your problem. i would work on reverse hypers and some stiff leg deadlifts they seemed to help my strength out of the hole and i also did pause squats at parallel. i do recommend atg though but i dont think you will see any improvement in your problem. good luck

 

[themondtster]

Thanks. Both replies are helpful. I can stiff leg deadlift a good bit....close to my heavy squat work range. The thing I cant go heavy on are goodmornings....my hams feel tight/stretched on them as I am at the end of the movement which keeps me from going heavy. Feels like I need to stretch more for ROM. That may be the exercise I need to work on. Maybe stiff leg from a deficit. As far as reverse hypers I dont believe my gym has one.

Thanks. Maybe on front squat days do heavy sets of goodmornings. And on reg squat days deficit SLDL. Do that and the ATG in a 5*5 series till the weights get heavy and go back to a normal 4day split during the week.

From My Droid MoFo!

 

[forcd]

more beastdrol, then let the magic happen.

 

[mattrag]

Thanks. Both replies are helpful. I can stiff leg deadlift a good bit....close to my heavy squat work range. The thing I cant go heavy on are goodmornings....my hams feel tight/stretched on them as I am at the end of the movement which keeps me from going heavy. Feels like I need to stretch more for ROM. That may be the exercise I need to work on. Maybe stiff leg from a deficit. As far as reverse hypers I dont believe my gym has one.

Thanks. Maybe on front squat days do heavy sets of goodmornings. And on reg squat days deficit SLDL. Do that and the ATG in a 5*5 series till the weights get heavy and go back to a normal 4day split during the week.

From My Droid MoFo!

I have tried this approach to upping my squat numbers to no success. I think it's because the ATG squat doesn't target the posterior chain much and doesn't give the muscle load needed to improve strength and musculature of it. ATG squats tax mostly the hips and front core/ab region. The reverse hypers and good mornings will probably be your best bet to help you get outta the hole.

 

[themondtster]

I have tried this approach to upping my squat numbers to no success. I think it's because the ATG squat doesn't target the posterior chain much and doesn't give the muscle load needed to improve strength and musculature of it. ATG squats tax mostly the hips and front core/ab region. The reverse hypers and good mornings will probably be your best bet to help you get outta the hole.

Yeah. I believe thats going to be my approach. Goodmornings and stiff leg deadlifts regular and deficit.

From My Droid MoFo!

 

[die faster]

im gonna apply this advice to my squats too thanks

 

[themondtster]

Another question. How about paused reps for longer TUT? Paused at bottom for 2-3 seconds. Ive heard people doing it for bench.

From My Droid MoFo!

 

[joeblow12345]

Another question. How about paused reps for longer TUT? Paused at bottom for 2-3 seconds. Ive heard people doing it for bench.

From My Droid MoFo!

You could definitely implement this as assistance work but remember to drop the weight. Just remember to stay tight in the hole.

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