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Squat Progression - from powerlifting style squat to real squat

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Tom_MartinIcon...11-05-2013 @ 12:32 
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No one believed him anyway.
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SQ 410, BP 215, DL 425
1050.0 kgs @ 100kgs UnEq
ben66 said:Tom, what are your thoughts on using (deep) low bar back squats along with Front squats for Olympic lifting?


I've nothing against it if you can do it with decent posture!

BUT I've also no reason to say you should either.

The high bar olympic full atg squat whatever you want to call it...is the hardest way of squatting with a bar behind your head. You do the most work, and that's why it has appeal.

Low bar takes a little bit away from that, and there's no real reason why you would want to. If it's to lift more weight (which is fine!), then there's no reason to be squatting very deep with a low bar, you might as well just do a powerlifting "just in" squat.

In case it wasn't clear, don't choose to make the squat harder by going very deep, only to then make it easier by using low bar!

Just my opinion...
PAGANIcon...11-05-2013 @ 12:44 
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I took about £4 out of Sooty's bottom
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665.0 kgs @ 93kgs UnEq		Sorry if I've missed it elsewhere Tom but what is your PB now with the new technique and what was it with your old style of squatting?
Tom_MartinIcon...11-05-2013 @ 13:02 
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No one believed him anyway.
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PAGAN said:Sorry if I've missed it elsewhere Tom but what is your PB now with the new technique and what was it with your old style of squatting?


Ah now then....

Old style ie bent as f**k back injury risk + belt = 280kg
Same without belt = 262.5kg

Keeping upright with an arched back, full depth, no belt - 235kg

Same again but after another injury setback (elbow....gay) and a lot of weightloss, a rather easy 210kg.



This is the 210 that represents where I am now. It's not any higher simply because I haven't chose to go any higher. My plan is to add no more than 5kg to it each month, and then plan my following month of training with percentages based on the new monthly "max". This way I hope to keep increasing weight slowly and not resorting to using bad technique. And not get injured...
PAGANIcon...11-05-2013 @ 13:08 
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I took about £4 out of Sooty's bottom
Member 685, 8719 posts
SQ 225, BP 150, DL 290
665.0 kgs @ 93kgs UnEq		Cheers for the reply and that 210 was a thing of beauty!
Tom_MartinIcon...11-05-2013 @ 13:11 
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No one believed him anyway.
Member 958, 11411 posts
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PAGAN said:Cheers for the reply and that 210 was a thing of beauty!


Thank YOU for your reply! Happy

And hopefully with correct planning, not getting ahead of myself, being careful and disciplined, they shall all continue to be the same from now onwards until eventually, becoming a larger squat than I can do by just monging it up. And then there will be no reason to resort to s**t technique and it should just stop being an issue altogether....

f**king squats!
Ross_HarkinsIcon...11-05-2013 @ 19:30 
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Imo I'd much rather squat high neck, atg with excellent form, torso erect/knees track forward/little-no posterior chain etc

Squatting low bar allows one to use a heck of a lot more weight because it heavily engages the muscles of the posterior chain.

I've squatted heavier low bar than I've ever squatted high bar, this is because if you make errors you can't muscle up a high neck squat the way you can a low bar squat I.e low bar squat is too backy compared to high neck.

Can one that was used to low bar for years ever be able to match what they could lift low bar but with high bar, think it would either take years or never happen!
Tom_MartinIcon...15-10-2013 @ 23:19 
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No one believed him anyway.
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1050.0 kgs @ 100kgs UnEq		Well, I've gone back to the beginning again, and focussing heavily on technique now, after straying a little and monging up some pretty big weights. I think I'm close to cracking it for good, so that I won't have to resort to mongy tech to hit the biggest numbers anymore. It'll happen in the next 6 months I believe, and then my transformation is complete! So I'll revive this thread to show where I'm up to at the moment...


MattD90Icon...16-10-2013 @ 11:49 
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Skaven for the win !!
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530.0 kgs @ 82kgs UnEq		Don't you think you'll keep pushing your transformed/neat squat up over time but that ultimately you'll always shift slightly bigger weights by going back to what you refer to as mongy, simply due to your build ? Or do you think a time will come where your vertical-back max is the same as your other max ?
Tom_MartinIcon...16-10-2013 @ 12:32 
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No one believed him anyway.
Member 958, 11411 posts
SQ 410, BP 215, DL 425
1050.0 kgs @ 100kgs UnEq
MattD90 said:Don't you think you'll keep pushing your transformed/neat squat up over time but that ultimately you'll always shift slightly bigger weights by going back to what you refer to as mongy, simply due to your build ? Or do you think a time will come where your vertical-back max is the same as your other max ?


I did think that at first, but the gap is definitely closing!! I have no reason to believe it won't continue to do so.

I reckon if I hit it right, I'm capable of 250 without being mongy. An extra 15kg on top of that 235 seems about right. And probably 270 with mongyness. There were times when the gap was over 100kg...
WiegieboardIcon...16-10-2013 @ 12:46 
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as crimson as my last victims underclothing.....
Member 899, 11371 posts
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502.5 kgs @ 118kgs UnEq		Your squats look absolutely incredible these days. Really beautiful movement.
RodgerIcon...16-10-2013 @ 13:15 
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salad dodger *missing*
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Wiegieboard said:Your squats look absolutely incredible these days. Really beautiful movement.


I have to agree, plus I didn't even know this thread existed until today when Tom posted in it!
macrothIcon...16-10-2013 @ 13:42 
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no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq		I started down the same path 3 weeks ago. I'm encouraged by your progress, because right now it sucks balls to be struggling at 80%1RM.
BunkIcon...17-10-2013 @ 22:36 
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Member 4873, 29 posts
Post Edited: 17.10.2013 @ 22:36 PM by Bunk
Your progress has been really interesting, thanks for keeping us updated.

What do you think are the causes for a squat to turn all good-morning esque? Weakness, technique, bad habit...?

Also, do you need to do much mobility work to allow you to keep doing these type of squats and do you experience less injuries doing them this way now compared to the old style?
MattD90Icon...17-10-2013 @ 23:04 
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Skaven for the win !!
Member 2490, 3589 posts
SQ 180, BP 120, DL 230
530.0 kgs @ 82kgs UnEq		lmao strong username and avatar ^

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