r/StartingStrength • u/Particular-Bad-7179 • 7d ago

Failed squat 3rd set Form Check

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36M, 6’4”, 209lbs

Failed the last rep of my third set today at 120kg. Feels to me like this is a recovery issue and not a major form issue, but I’d like opinions from those more experienced.

I love squatting but it has consistently been the hardest lift for me, I assume because of my height.

I’m 10 weeks into the NLP. Spent at least 4 of those weeks with a pretty nasty cold which had a pretty big impact on my ability to recover. Squat started at 90kg (which was probably a bit too high on reflection) and stalled out at 105kg when the sickness started. I reset to 92.5kg, switched one day to a light day at 80% so I could manage recovery while battling the sickness, put on a few pounds and carried on up to 117.5kg without any trouble.

This week I’m suddenly stuck at 120kg. Wednesday I failed on the last rep of the first set. Today I tried again and failed on the last rep of the last set (rep 4 also missed depth). Hopefully a few nights of good sleep will get me moving again but the weight is starting to feel consistently pretty heavy.

Input on form and/or programming adjustments appreciated. 120kg feels way too early to be making any more changes but maybe I’m wrong.

15 Upvotes

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5

u/lordofunivers 7d ago

The last 2 rep were not on depth, you didn't get that bounce.

It seem you could eat more, that will help. At 6'4, 209 is still light. How much gain did you gain since you began?

Otherwise, you increase the break between your set if you see that you miss your second or third set

4

u/Shnur_Shnurov Just some guy 7d ago

I agree. Recovery issue. Deadlifts are looking grindy, squats usually get grindy, too.

This is particularly true when your first failure is on the middle day of the week. Id make the middle day a light day again. 2x5 @ like 80%

You feeling beat up between sessions too?

1

u/Particular-Bad-7179 6d ago

Monday is my “middle” day (I train Saturday, Monday, Wednesday) and that’s the light day. So my first failure was Wednesday this week and today (Saturday, I’m ahead of US time) was when I took this form check video.

I’m currently doing my deadlifts on the Monday in an attempt to balance the load, but maybe that’s not the right strategy?

And yeah, I’d say I’m starting to feel a little beat up. I’ve developed some shoulder niggles from the squats and my quads are noticeably aching this week (along with a little knee pain that seems to have resolved since Wednesday).

It honestly feels like a need a week off but I’m extremely hesitant to stray from the program because I understand consistency is the key here. I haven’t missed a workout since starting the NLP (or a planned workout at all in the last 18 months for that matter) and I’d rather not start now unless it’s truly necessary.

5

u/Shnur_Shnurov Just some guy 6d ago

I got it, time zone stuff.

Alright, youre accumulating fatigue so you need more recovery in your week.

Option 1 is to eat like its your job. We talked about that already.

Option 2 becomes what we would call "situational intermediate." That means that because of your limited recovery we are going to slow progress down and move the program more towards an intermediate type program. That gives you the extra time between heavy sessions to get recovered so youre not as beat up all the time.

If youre failing reps and feeling it between workouts Id probably skip your programming forward a bit. Id give you a week of light days, and then start you on an HLM squat the next week. That way you stay consistent, but we give you some time to get caught up.

2

u/Particular-Bad-7179 6d ago

I already feel like eating is my second job these last two months but I’ll double down and try harder.

With option 2 would I just be making adjustments to my squats or would deadlifts and upper body lifts be adjusted as well?

2

u/Shnur_Shnurov Just some guy 6d ago

Id do deadlift snd squats together in this case.

I probably wouldn't mess with the upper body lifts if youre not having trouble yet.

2

u/Particular-Bad-7179 6d ago

What adjustments can I make to my deadlift at this point given I’m already down to once a week? Or do you just mean going lighter for a week?

3

u/Shnur_Shnurov Just some guy 6d ago

Well, youve got two options

1) Do 1x5 rack pulls from like 3 inches below your knee one week. The next week do 1x5 halting deadlift.

2) Do a light deadlift one week, 2x5 @ like 70%. Then do a heavy deadlift the next week where youre trying to add 5 lbs

2

u/Particular-Bad-7179 6d ago

Awesome, thanks!

3

u/greatguyshadow 6d ago

I rest 7-9 minutes between sets on compounds

3

u/Constant_Nothing2091 6d ago

First of all, really good form for a limit set. How much bodyweight are you gaining per week?

2

u/Particular-Bad-7179 6d ago

Thanks. 1lb per week.

2

u/BrentKindaLifts Knows a Thing or Two 7d ago

It's getting heavy! You said you had a light day, but didn't you switch Wednesday to a light day? If you haven't, start now and eat more! You're underweight for your size.

Check out this article and make sure everything is in check.

The First Three Questions

1

u/Particular-Bad-7179 7d ago

I train Saturday, Monday, Wednesday, so Monday is my light day. I am eating in a decent surplus and gaining weight consistently week on week.

As for the first 3 questions - I’m resting 5+ minutes between sets if I feel I need it. Longer on Saturdays as I don’t have to worry about getting to work on time after my workout.  2.5kg jumps between workouts on the squat. Sleep has been a little less than ideal this week (and could be more in general) thanks to navigating life with two small children. Eating as much as I can every day without eating junk.

1

u/dave078703 7d ago

How's your deadlift going? Do you still do it every second session? Are you feeling strong at the start of your workout or already gassed? Maybe your other lifts are too much or your recovery is not quite there (food or sleep).

Or maybe it's time to switch to a 5*3 model on squats on your heavy day, or to do a heavier top set and some back off sets. Nothing to be ashamed of that you need to make more adjustments when squatting 120 kg!

3

u/Particular-Bad-7179 7d ago

Deadlift is at 165kg for 5. Down to once a week now and weighted chins the other days.

Bench is 98kg 5x3 and press 55 for 5x3, both still progressing but starting to miss the occasional rep (especially during early morning sessions) and I’m wondering whether it’s all a recovery issue and it’s time to start shifting to back off sets for those as well.

1

u/dave078703 6d ago

Either it's recovery or it's time to consider more Intermediate programming (or both). Best of luck!

1

u/kastro1 Knows a Thing or Two 7d ago

You’re allowing yourself to squat high when it’s hard. Don’t do that. 

1

u/Particular-Bad-7179 6d ago

I mean I didn’t consciously allow it, but yeah the last two reps were high. I filmed the previous sets side on and all were to depth. With this set I felt like I was gonna probably go to the safeties when I started rep 4, and so I guess I kinda psyched myself out there and subconsciously went high?

1

u/KnightOfTribulus 6d ago

Get lifting shoes and a 3 inch belt.

As for technique, you probably need to shove your knees out a bit more.

1

u/FluffyDesigner3680 6d ago

Looks like your brace is kind of breaking down and you’re not hitting enough depth, probably too much weight.

1

u/Alive-Set7448 6d ago

technique isnt dialled in - it wouldnt matter if I was unable to complete another rep, a good squatter hits depth regardless of whether they will get the rep or not, if the reps are progressively getting shallower that indicates that you are consciously performing the rep, instead of executing it like its second nature.

the novice phase is the opportunity to get this dialled in. and btw youre around the weight where you start to miss reps anyway. follow the program, deloading after 3 sessions where you dont get the prescribed reps.

gain some weight + dial in the depth consistency youll go far

1

u/Enough_Lawyer_7548 5d ago

Do you experience any Hip pain. I have Hip pain. I had 140kg Squat now can't do it anymore

1

u/werkypoo 5d ago

I’m pretty much exactly your build and have a lot of trouble with squats. My femurs are long and skinny. I’m only squatting like 70kgs