Hey guys, I am stuck with 115kg squats for 2 months.

What I do every time when it comes to squat is:-

Warm Up

60kg, 1 set, 12 reps

Working

95kg, 1 set, 12 reps
105kg, 1 set, 10 reps
115kg, 1 set, target to do go 8 reps

I believe I have a set of strong enough legs but whenever I try to go more than 6 reps at 115kg, my breathing give way. Loose the tightness and not able to push the weight up any more.

I am eating enough. And I rest enough between sets. And I sleep enough between days.

Any advice guys?

sometimes, when i hit a road block like this i just put a heavier load with less rep. if lets say i'm stuck at 6 reps for 115kg, i try to do 4 reps of 120kg for a week, then next week i try again with 115kg and go for 8 reps.

damnn....ur leg so strong already...i can lift just half of the weight only...normally, i go 15 reps for 3 sets...

Thats what I did when I was stucked at 110kg. I upped the whole range (90 -> 95, 100 -> 105, 110 -> 115). The last time I did 110 before I upped it is 7 reps max. After I upped to 115, 6 reps max. I am not sure if I can do 8 reps for 110.

For 115kg, I feel that I can continue on, but the core area gives way. There are times I feel so much energy in me but the breathing is just not working well. I might need to go strengthen the core in another day or any other days when I am free.

Any other advice?

Is your diet on check? If you were cutting, it might be more difficult to progress.

If I hit a plateau, I will reset the weight by dropping 10-15% and rework to my actual working weight. Use this reset to work on your form again and build up your mental.

If still hitting the plateau, consider changing rep scheme to 3-5. It is harder to progress on big compound movement when the rep scheme is too high because endurance playing some roles when rep is higher.

Diet in check. Not cutting yet, currently bulking at 2700kcal. I am only 166cm, at 74kg BW now.

Thanks for the advice. Will take note of that.

Try switching to AllPro's Begginer routine. It will work until your squat hits 2x bw.

you can get to 6 reps with 115kg, you can bet your ass you can go for 120kg. go for less reps first. get a spotter, and really try to do 120-125kg for 3-5 reps.

You dun spot a squat.

Squat in the squat rack or power rack.

of course, never squat in other place except the squat or power rack.

You know your problem then why not fix the problem itself? Isn't it evident that your core isn't strong/braced enough?
If your core isn't

a) strong enough - train it to be stronger. You can use a belt but it will only take your so far. There's no wrong in using a belt to help your strength but it will be wrong if you use the belt as your core.
b) braced enough - brace harder. If you don't know how to brace harder to go to (a).

Strength curves don't work that way. Just because you can do X amount of reps of Y amount of weight doesn't mean you will get A amount of reps with B amount of weight. 5kg jumps may seem like a small number but it could make all the difference in the world.

I'm not saying you're wrong, I'd probably say the same thing but in smaller increments.

Just because one squats in the squat rack or power rack doesn't mean he shouldn't get a spotter. Accidents are called accidents for a reason - because they're ACCIDENTS. No one knows why, how or when an accident would happen, they just happen - even if one is squatting in the squat rack of power rack. Of course you can go back and analyze afterwards what caused it but having a spotter helps to minimize any damage that could be done from the accident itself.

Having a spotter there is a good practice to have. I personally try to have a spotter whenever possible - NOT to help me get extra repetitions in but just to be safe.

This post has been edited by razorboy: Nov 20 2014, 09:11 AM

In your opinion, what is the more effective core training regime. I was hoping that the squats can work my core simultaneously, but now the legs are over growing the core.

I only have a strict one hour in gym. 4 days a week due to family commitment. Leg, Back, Chest, one day each. Arms, shoulders, traps all in one day.

I have strated running again after abandoning it for 9 months. After 2 weeks of running, I believe it helped in my breathing. 3 days ago I am able to push through 115kg. The aftermath is, core and breathing is having harder time to recover between sets than the leg.

Please advice. TQ.

Squats, Deadlifts and Benchpressing, heck even Curling will work your core - because your core stabilizes your body to perform the movements. Problem is, that isn't even remotely enough volume for your core to being with. I'm not going to give you a full list of exercises - you can google them but the easiest would be planking. Your legs are always going to out grow your core considering you perform leg-specific exercises but non for your core.

If you only have 4 days in the gym with only an hour per day. Focus 2 days on your big movements - Squat, Bench, Deadlifts on 2 days (hopefully you can squeeze them all in an hour) and 2 days on your smaller muscle groups - core, arms, hams and calves.

Cardiovascular capacity is one thing, core strength is another. I, myself am guilty of neglecting my core. Until I hurt my back approximately 6 weeks ago (non-training related), I do near zero core exercises. Now I dedicate 15 minutes each training session purely for core strengthening exercises, another 15 for stretch and mobility work.

There are compounds in all those 4 days in gym.

I guess I will have to do the core at home. Hopefully wife will not call me a bigger freak, because she is already doing that for the 4 hours I spend in gym for a week. Thanks.

This post has been edited by lingleeyen: Nov 20 2014, 11:04 AM

I usually just up the weight and do less reps. Slowly add reps as a form of progressive overload. Or you may try microloading.

Breathing improved. Bracing and core gets more controllable.

I am able to complete the below for last 2 consecutive weeks:-

95kg, 1 set, 12 reps
105kg, 1 set, 10 reps
115kg, 1 set, 8 reps

After completion, yesterday I tried to up the weights as below:-

102kg, 1 set, 12 reps
111kg, 1 set, 10 reps
120kg, 1 set, 8 reps

To my surprise. I am able to complete all of them.

I think the extra food intake effect set in, and the cardio + additional core training is gaining the effect.

It was a very happy session yesterday.

have u consider trying the smolov program?
google it

Just do Madcow 5x5 intermediate should solve your problem... on a lean bulk.