Help with programming

[scootermaster]

So I've been doing SS for about a year and a half. I've stalled on squats countless times (well, probably not countless, but i've reset more than I remember...eight, nine times maybe?) I've managed to get up to 265 now, and it's getting tougher and I can feel my form breaking down. I wouldn't be surprised if in another 20 pounds (I hope, maybe less) I'll need to reset again.

The point: I'm tired of doing this, and I'm thinking it's somewhat counter productive. I'm 6'4", have long legs, and it's probably just not the best exercise for me. Which is by no means to say that I'm going to quit squatting...what I'm saying is, I'm probably just not "good" at it, and daily programming is probably no longer working for me. It just doesn't make sense for me to keep adding weight every day, then feel bad about myself when I can only get three or four of my reps, then reset, and start the process over again. It makes much more sense, I think, to have a weekly (monthly?) program with more realistic goals that'll keep me motivated.

So I think I'll try maybe one more reset, down 15% if I get stuck again, but seeing as I've never made it much past what I'm doing now, and the constant "failure" of not being able to break through is discouraging, I wanted to see what other options were out there.

I'm certainly open to accessory exercises if people think they'll help, but I'm not looking for an excuse to ditch squats and take up curls. I just don't think adding 5 pounds a session/15 pounds a week is working for me anymore (or, at least, it won't be shortly).

Regardless, I am SO glad I started doing SS. While I'm probably a little bit "bigger", and I'm actually not that much heavier, I've notice a HUGE increase in functional strength. I played basketball for the first time in about two years a little while ago, and I noticed that for the first time, I wasn't the skinny guy on the court. I mean, I've always been "the big man" (at over 6'5" in shoes) but I'd always had problems holding my ground against guys that were heavier than me. This time, I was up against a guy who was probably an inch and a half taller than me, and maybe 20 pounds heavier and I was able to hold my ground both offensively and defensively. Even things like moving furniture or whatever, I've noticed that I'm stronger and generally much more "solid". So overall I am very happy with the results I've seen.

Any ideas will be greatly appreciated!

 

[brikis98]

Depending on your weight (which I doubt is too small at 6'4"), it's not likely that you need intermediate programming quite yet. Of course, everyone is genetically different and at your height, perhaps you really can't make linear progress on the squat any more, but most people can get higher than 265 squat on SS. I used to have a *lot* of trouble progressing on the squat about a year ago and also did a ton of resets. The problem was that I wasn't using "hip drive": ie, my squat did not use my hamstrings, glutes and adductors much, and making progress on just the quads was very tough. Once I got my PC chain involved, my squat has been going up ~5lbs per session, although I primarily do Crossfit, so I only squat heavy once a week or so. I found this video extremely helpful in figuring out how to engage my PC in the squat: I strongly recommend you do the drill where you get into the bottom of a squat, have a friend push straight down on your lower back, and you try to squat up. If you manage to stay in balance as you do it, your PC will be involved and the squat will feel completely different.

Having said that, if you truly are stalled out on the squat, you can try some intermediate programming. Two good routines I've seen for this are Bill Starr 5x5 and The Texas Method.

BTW, how are your other lifts progressing, especially the deadlift and power clean?