NROL & Squats --

fletch765 · 07-01-2009, 08:42 AM

I've been doing various programs from NROL for about a year and half. Mostly fat loss and some of the hyptrophy programs.

Before that I lifted nothing at all. My first deadlift I pulled was 80lbs and i thought i was going to die. I've increased to a 3-4 rep max of 225.

I started with squats/front and back -- bar only but I've not really been able to feel "good" about my squats.

From the 45lb bar only,I've gotten to a 3-4 rep max of 165. So last night I've been doing ST II, and I just decided to roll back and go back to the bar only just to work on my form. With the bar only I can get the full squat and I feel good, but when I start adding more weight i tend to cheat and pull up before i can get into a deep squat.

I've tried streching it out before the squats, doing some work reps, bw only before i start and still for some reason I just can't get the deep squat with any weight.

Anything i can do to keep working on form and building up my weight.

The only good thing is that I'm really good at quarter sqauts.

Any ideas?

SpikeVelvet · 07-01-2009, 10:22 PM

Fletch,

Here is a little article from Bryce Lane--he doesn't have anything to do with NROL ---but the ideas here helped me alot w/ squats, even though the point of the article is more of a conceptual thing.

http://www.ironsports.tv/msc.html

Have you worked on hip mobility at all? A youtube search should find you a bunch of things you can work on. I have found through experience that there is a big payoff to working hip mobility and core stability-- not just in the gym but how I move and feel in everyday life.

lawyerjoke · 07-02-2009, 01:01 PM

Can't recommend Mark Rippetoe's Starting Strength enough here -- he's got an entire lengthy chapter devoted to squatting -- you'll learn a ton.

I've read lots of people on here (including me) talk about how much they realized they were doing wrong after reading Rippetoe, and how much better they got at squatting afterward.

In the meantime, you may want to check this out*:

http://startingstrength.wikia.com/wiki/Squat_Videos

* Props to LisaS!

McB · 07-09-2009, 10:05 AM

Quote:

Originally Posted by lawyerjoke

Can't recommend Mark Rippetoe's Starting Strength enough here -- he's got an entire lengthy chapter devoted to squatting -- you'll learn a ton.

I've read lots of people on here (including me) talk about how much they realized they were doing wrong after reading Rippetoe, and how much better they got at squatting afterward.

In the meantime, you may want to check this out*:

http://startingstrength.wikia.com/wiki/Squat_Videos

* Props to LisaS!

Totally agree! His book is amazing, and there is an accompanying DVD available too. Otherwise there are a ton of videos on youtube if you search for Rippetoe. There's also a ton of videos on Crossfit.com with Rippetoe as well.

sg516 · 07-10-2009, 06:59 AM

Quote:

Originally Posted by lawyerjoke

Can't recommend Mark Rippetoe's Starting Strength enough here -- he's got an entire lengthy chapter devoted to squatting -- you'll learn a ton.

I've read lots of people on here (including me) talk about how much they realized they were doing wrong after reading Rippetoe, and how much better they got at squatting afterward.

In the meantime, you may want to check this out*:

http://startingstrength.wikia.com/wiki/Squat_Videos

* Props to LisaS!

+1