Getting a power rack! What to do about squat

**lincoln** · 12-12-2010, 10:11 PM

I've been training in my basement and I've been limited to squatting what I can lift over my head and place on my back. For that reason my squat totals have fallen lower than my bench (yikes) - at least when it comes to how heavy (I can do far more squat reps, but still..)

I found a great deal on craigslist for a power rack for $175, so I'm excited to really get after it now. I still need to get an Olympic bar (I've been using a standard one) - but it's all coming together.

Looking for recommendations on what I should do to build up my squat amount efficiently and safely. I'm currently on the deload portion of my second 5/3/1 wave and I really like the program, problem is if I stick with it I don't think I'll be improving my squat # in the most efficient way. I suppose I could just tinker with my squat until I figure out what my true 1RM is and use that new number, but I don't really know..

Should I switch to a program like Rippetoe's? I hate to bail on 5/3/1 already because I'm still beating my previous reps every time and seeing great results, but I also feel like my squat amount should be higher and with my new rack there's no excuse that it can't be.

**Marat** · 12-12-2010, 11:42 PM

I dont understand what your problem is -- do you feel that you aren't getting stronger on 5/3/1? What are your macros and what is your maintenance? What is your squat number?

**Gazhole** · 12-13-2010, 07:28 AM

I also don't see what the problem is.

You've got a rack, so retest the squat and have at it with 5/3/1. Theres no need to ditch the whole program, i'm totally not following your logic behind that thought.

**lincoln** · 12-13-2010, 09:44 AM

My last squat session was on my 5/3/1 (75/85/95) day - where I squatted 115 lbs for 16 reps. I then followed that with 3 sets of 10 reps at 85 lbs (boring but big). I've been limited to about 115 because thats what I can safely lift over my head.

I see what you're saying about re-testing my squat - my concern is whether its safe to go from 115 up to 180 or whatever it is in a short period of time, as opposed to slowly and gradually building up to it in 5 lb increments like in a Rippetoe program.

**Gazhole** · 12-13-2010, 10:41 AM

Originally Posted by lincoln

My last squat session was on my 5/3/1 (75/85/95) day - where I squatted 115 lbs for 16 reps. I then followed that with 3 sets of 10 reps at 85 lbs (boring but big). I've been limited to about 115 because thats what I can safely lift over my head.

I see what you're saying about re-testing my squat - my concern is whether its safe to go from 115 up to 180 or whatever it is in a short period of time, as opposed to slowly and gradually building up to it in 5 lb increments like in a Rippetoe program.

If your squat max has been limited by lack of equipment rather than your own ability, safety shouldn't be an issue. This should be incredibly sub-maximal for you right now.

Plus, if you re-test correctly with plenty of warming up, you'll know when you reach a safe enough limit. For most people 1RMs are surprisingly safe - just be aware of your technique, get a spotter in, and don't be afraid to dump the bar if things go south. Since you drop your max by 10% on this program, a ballpark figure is all you need.

**ALBOB** · 12-13-2010, 11:56 AM

When doing any lift you should be concerned but, I think you may be over-thinking the issue. Just go as heavy as your body will let you while maintaining strict form.

Where a lot of lifters get in trouble when they make a jump in weight is that they're so fixated on the weight itself, they forget the part about maintaining strict form. Avoid that and you should be fine.

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