Squat Problem

[ALIN]

For a while now my squat has been very far behind my deadlift to the point of it being just 10lbs or so infront of my bench. I cant figure out why. My current pr's are:
deadlift 319x1
full squat 231x1
bench 198x2

now I have thought about this alot and I started to think the differance between the two is deadlift is more back and less quads, but the squat is more quad and less back. Both work hams, glutes and abs hard. Obviously other muscle groups are involved but these are the main movers.

So if my squat is weaker that tells me maybe its my quads that are weak and my back that is strong? Well the problem is that when I deadlift its the middle portion that is hard, I can always break the weight from the floor which is quad strength but can neve get it past about knee level, which I guess is where the posterior chain comes more into play. Besides my quads are big but my hams look kinda small compared and my back isnt small by any means.

where can the problem be that is giving me such a weak squat and how can I solve it?

Try switching up some exercises in your leg routines. You may be getting stale from the same routine.

 

[musketeer]

You should be squatting every few days.

Your deadlift is relatively good so do it every other week and focus on getting the important stuff right. Your deadlift will NOT suffer from doing this.

If you have a sore back but are still able to deadlift, then you should be doing overhead squats.

Last year I started squatting 3x a week (using all variations) and dropped deadlifts completly. Just for fun about 3 months in I did a deadlift day and confidently worked up to 230kg and the single was so easy I did a double!

 

[SouthernLord]

Instead of doing leg presses after DLs do front squats then Dls. This will increase your squatting frequency and the front squats will greatly help your core and quad strength.

 

[ExtraMile]

You should be squatting every few days.

one of the reasons my squat is so low is I spent the summer squatting 3 times a week and got nowere, i spent the whole summer going from 193-204 then stalling and getting weaker for a week or two then back up and so on. What im doing now is hitting one of the big 4 every 9 days and so far, im having the best strength gains of my life. just the fact of the matter is all lifts are going up the same but my squat stays low.

@southernlord that is a good idea and I think I will try it, what rep range do you suggest? I was thinking of doing a 3x8, using the same weight for all sets and increasing when i can get all sets for the number of reps with that weight...

 

[SouthernLord]

one of the reasons my squat is so low is I spent the summer squatting 3 times a week and got nowere, i spent the whole summer going from 193-204 then stalling and getting weaker for a week or two then back up and so on. What im doing now is hitting one of the big 4 every 9 days and so far, im having the best strength gains of my life. just the fact of the matter is all lifts are going up the same but my squat stays low.

@southernlord that is a good idea and I think I will try it, what rep range do you suggest? I was thinking of doing a 3x8, using the same weight for all sets and increasing when i can get all sets for the number of reps with that weight...

3x8 sounds good. How many DL sets are you planning on?

 

[ExtraMile]

3x8 sounds good. How many DL sets are you planning on?

2 heavy sets, probably 3 warmup sets. I will ramp up to a set of 5, then I will hit a set of 5-8 reps of deficit deadlifts.

Im gonna miss leg press it was making my quads grow like weeds, is there anyway i could incorperate higher rep leg press in aswell? I think front squats deadlifts and leg press in the same workout would be pretty much another leg workout lol

 

[SouthernLord]

2 heavy sets, probably 3 warmup sets. I will ramp up to a set of 5, then I will hit a set of 5-8 reps of deficit deadlifts.

Im gonna miss leg press it was making my quads grow like weeds, is there anyway i could incorperate higher rep leg press in aswell? I think front squats deadlifts and leg press in the same workout would be pretty much another leg workout lol

Legpress after squats on Squat day.

 

[ExtraMile]

Legpress after squats on Squat day.

squat day is gonna be brutal! sumo box squats, oly style squats, leg press, RDL, calves and weighted abs!

 

[SouthernLord]

squat day is gonna be brutal! sumo box squats, oly style squats, leg press, RDL, calves and weighted abs!

You don't need to do all that. Squats, leg press, and rdl is enough. Super set one calf exercise with one ab exercise at the end of your workout. Do oly squats one week and wide stance squats the next. No need to do them both in the same day.

 

[ExtraMile]

You don't need to do all that. Squats, leg press, and rdl is enough. Super set one calf exercise with one ab exercise at the end of your workout. Do oly squats one week and wide stance squats the next. No need to do them both in the same day.

well actually it was something I was gonna try, ramp up to a double or triple on the box squats then 3x3 with the same weight oly squats, alternating them sounds good though I might try it.

this is off topic but iv also got a military press problem. despite reducing the frequency to once every 9 days i still cant add 5lbs a week. I manage 5lbs but get 1 rep less or sometimes 2 reps less so its not exactly progress, do I really need to microload? Only thing that put my OHP up was switching to seated dumbell press, which stalled after 4 weeks or so but then when I went back to standing BB I was stronger. Should I just alternate between these two every month?