Squat Speed

[anabolix250]

Ok just started the 5x5 program which has me squatting 3 times a week trying to add 5lbs/2.5kgs per session.

I struggle with squats as it is. I was doing my sets today and noticed I really struggled on the positive part of the lift and would take up 4 seconds to get it up...not really explosive. The pause at the top for a second and repeat.

My question is should i reduce the weight by a little so the motion becomes more fluid and I can 'explode' out of the bottom, and then slowly work the weight up again?

I am wondering if I just started too heavy and dont want to sabotage the progress.

 

[Marat]

As long as you are making your way up, you are fine. You want to stop the linear periodization when you can no longer recover or the weight is simply too heavy to complete the set.

 

[anabolix250]

Thanks Marat. I suspect it will just take a few weeks to get the CNS back to scratch for this sort of lifting. Hopefully it will improve!

 

[gtbmed]

"You can't move a heavy weight quickly."

If the weight your pushing is heavy relative to your strength level, you're not going to be able to explode out of the hole with it.

What week are you in and how deep are you squatting? Have you altered your squat depth at all since you started the program?

 

[anabolix250]

Gtbmed....only just started but have been on and off with it in the past. I squat below parallel.
Just questioning if my technique in relation to tempo is ok. I see some guys doings 'squats' (above parallel) with a non-stop tempo.

Want to get it right. I suppose I am over analyzing. Give me a few months and I shouldve figured it out.

Thanks guys

 

[Merkaba]

4 seconds is a long time. I doubt you're taking 4 seconds at max exertion. I'm thinking you're just guessing. 4 seconds is like a 1 rep max speed. If you truly are taking that long I'm thinking your weight is too heavy for your current strength level/form. Again it's hard to gauge any of that over the net.

 

[gtbmed]

Gtbmed....only just started but have been on and off with it in the past. I squat below parallel.
Just questioning if my technique in relation to tempo is ok. I see some guys doings 'squats' (above parallel) with a non-stop tempo.

Want to get it right. I suppose I am over analyzing. Give me a few months and I shouldve figured it out.

Thanks guys

If you just started with a program that adds weight every week and you're already completing the reps slowly, you probably want to reconsider the weight you started at.

You want to be able to finish everything easily in the first few weeks. You build up strength through completing the sets but they shouldn't be very challenging. Week 3 is normally when you set new personal bests.

 

[anabolix250]

Yeh I suppose that was what I was trying to get at Gtbmed. I think I jumped straight in a little high. Next week will drop 10-15% off and see how it goes. Wont take long on the linear progression to get back up.

Thanks.

 

[Hoglander]

Get good at doing it with good form. Do good form fast.

Even when it's heavy and your form is good... think fast. It may go slow because you are keeping form and the weight is very heavy for you. But think fucking FAST or die.

 

[LAM]

substituting weight for form is the best way to get hurt in this sport. if you can not move the bar at the proper tempo for the program then the load is to high.

 

[MMAWannabe]

Get good at doing it with good form. Do good form fast.

Even when it's heavy and your form is good... think fast. It may go slow because you are keeping form and the weight is very heavy for you. But think fucking FAST or die.

That's about what I was going to say. Go down under control and up as fast as you can. Think explode. Maybe you won't go fast at all or maybe just for the top of the lift. Just think fast....