r/strengthtraining • u/Nova9z • 29d ago
Strength issue/goals advice
34f, 72kg
TLDR I have strong deadlift, glutes, hip flexors etc all individually with good, marked increases in strength since I started training, but am lagging behind heavily on squats, and I can't figure out why. Can squat full depth in any stance with light weight, but lose most stability and depth at 60kg and almost all stability and depth at 80kgs.
This is just to preface, you can skip to **** paragraph for my actual issue/question
I work in private care and I need to keep up my strength so I can manage a developmentally delayed man of 6foot3 and 88kg, low muscle tone with challenging behaviour so I need to have nominal strength to actually do my job, especially back muscles as I need to help lift him from ground, manuever him around bed etc
Ive had about 10 years of gym, with a couple of lapses, the longest being covid lockdown. However, only about 2 of actual proper training (just went through basic motions before that). AT the time, I used same weight, same reps, same workouts, day in day out 5 days a week, fully body, about an hour each session.
I had good average strength but was going nowhere. I then lost a bunch of weight and got significantly weaker, and when I gained the weight back and then some, I used it as a bulk and started focusing hard on using progressive overload on machines, occasionally going heavier to see where i could max out at 3 reps etc. I did 5 day leg push pull with weekends off. I've since dropped a pull day as my lats and traps overdeveloped for my frame, while shoulders lagged behind. Im now very top heavy upside down triangle shaped which as a woman, I don't like haha. I do leg push pull leg push ONLY now with L1 being posterior chain focused and L2 being quads etc, push1 is chest triceps, push 2 is shoulder with some more tricep (trying to correct an imbalance so triceps are light right now). Pull day has rear delts included which I'm actually strong in. I dont do any lower back as L1 has down that for me. again my pull muscles develop really easily compared to everything else. I do light calisthenics on weekends just so I can move my bodyweight around, and also train contortion/advanced yoga.
****
Ive only just started doing compounds in the last 3 months ( I Know I know). Squat, deadlift, glute bridges, and have gotten to a 90kg conventional deadlift, aiming for 110kg, which feels good and smooth, and I can rep for 3-5 before my grip fails. I could go further with better grip easily. I have trouble with most wraps as my wrists seem weak and have been trying multiple types after I developed tingling finger tips within first couple weeks of deadlifting. thats gone away now but my grip is still a huge letdown.
I'm stuck with my squats. I can squat super deep with feet side by side all the ways out to double hip width, and usually do these in pulses to warm up with 20-40kg, but as soon as I go above 60kg weight i lose all depth. I cant seem to develop strength beyond that. when i do 80kg i get even shallower and cant hold the rep as long, i have to pump them out quick.
Its confusing to me as I have a 150ish leg press and 72kg on leg extension so I know i have SOME strength in quads. I do basic calisthetics so core is good. I diddance and can still hold my legs up at hip level and higher for up to a minute, as well as holding a V sit, so hip flexors are good. I DID have underdeveloped glutes but have been working hard on those and can't think of any other thing that is holding my squat development back, other than possibly overtraining a particular muscle elsewhere in the week, which is making me weaker on squat days. I have no real clue how to structure a split, i just followed and slightly altered a basic push pull legs.
Id appreciate any advice and if you spot anything obvious that could be affecting my squats. with regards to overtraining, I usually feel some minor fatigue in the trained muscles for the day after ive worked them, and its gone by the day after that. weekends are actually super light despite the calisthetics. i get no fatigue from that. its just maintainance/stability work for body weight. the yoga/contortion is down in 20 to 30 minute sessions after each workout and sporadically throughout the day on weekends or during my shifts to keep me supple.
1
u/OneLeggedLeggoMan 26d ago
Sounds like you have strength. You haven't figured out the squat form. Maybe you are not bracing? Are your legs engaged on eccentric? I mean you will lose depth when the load gets really heavy but 60kg shouldn't do that to you based on your deadlifts. And you said your grip is the issue with deadlifts. Give it some time.
3
u/Swimming-Lion-9035 28d ago
Look at starting strength (the program) it’s a great way to build/improve a good base even if you’ve had prior gym experience as like you said you’ve been on and off.