The Bridge - No increase in squat e1rm

[TrynaStronq]

Hi guys,

Let me start out by saying thank you for the free program (The Bridge). I really enjoyed training with RPE and the pdf was easy to understand and it was well written.

I am now on week 8 and noticed that my e1rm on the squat didn't increase at all.

Previous experience:
Various random unnecessary routines for three years -->
SSLP for three months (struggling to put on weight on the squat while other lifts increased) -->
The Bridge.

Information:
Age: 25 years old male
Height: 6'2
Weight: 187 lbs (increased 3-4 lbs on The Bridge)

e1rm (lbs) increases from start to end on The Bridge:
Squat: 286
Deadlift: 394 - 418
Bench: 258 - 266
Press: 156 - 167

Assuming my technique is adequate: Do I need to do something about my squat programming? If so which programs do you recommend that I start? Could there be other factors?

Please keep pumping out the youtube content, it is very helpful and interesting.
Thanks in advance

[SchneeVonGestern]

With the assumption that your technique is "adequate": You have a large discepancy between your squat and your deadlift. According to Greg Nuckols, if your squat is trailing your deadlift by significantly more than 15%, chances are that your core strength or your bracing is subpar.

[TrynaStronq]

With the assumption that your technique is "adequate": You have a large discepancy between your squat and your deadlift. According to Greg Nuckols, if your squat is trailing your deadlift by significantly more than 15%, chances are that your core strength or your bracing is subpar.

Thanks for the feedback, this might be the case. The 7 min isometric ab exercise in The Bridge (I did planks) absolutely killed me, and I was surprisingly bad at it.
Do you know of any other measures than squat to deadlift ratio to confirm that this is the problem? Perhaps some tips on how to increase my core strength?

[FredM]

I second what Schnee said.

My squat 1rm actually went down 15 lbs on the Bridge, so I feel your pain. Even though I lost 10 lbs, I think it was a similar reason as your lack of progress -- especially since I maintained bench and press and my deadlift went up 40 lbs.

My assessment was core fatigue -- which sounds like your problem too potentially. Most of my losses were the weeks I did Pin squats, but beltless squats were similarly hard on my core -- and they both suffered noticeably after GPP days with ab rolls. I actually found planks to be a good core exercise that didn't effect my lifts, but ab rolls definitely made it harder for me to keep tight on those squat accessories later in the week.

Another possibility, which I'm also considering for myself, is the intensity is just too high. I don't think it was a coincidence that I was more conservative with pull RPEs and my pull went up. If I reran the Bridge I would probably treat RPE's a little differently -- namely RPE 9 = could do one more rep with little or no form deviation. I think that would help keep the intensity lower which I think my body responds better too for squats and pulls (lower intensity, higher volume). Maybe that's the same case for you.

[TrynaStronq]

I second what Schnee said.

My squat 1rm actually went down 15 lbs on the Bridge, so I feel your pain. Even though I lost 10 lbs, I think it was a similar reason as your lack of progress -- especially since I maintained bench and press and my deadlift went up 40 lbs.

My assessment was core fatigue -- which sounds like your problem too potentially. Most of my losses were the weeks I did Pin squats, but beltless squats were similarly hard on my core -- and they both suffered noticeably after GPP days with ab rolls. I actually found planks to be a good core exercise that didn't effect my lifts, but ab rolls definitely made it harder for me to keep tight on those squat accessories later in the week.

Another possibility, which I'm also considering for myself, is the intensity is just too high. I don't think it was a coincidence that I was more conservative with pull RPEs and my pull went up. If I reran the Bridge I would probably treat RPE's a little differently -- namely RPE 9 = could do one more rep with little or no form deviation. I think that would help keep the intensity lower which I think my body responds better too for squats and pulls (lower intensity, higher volume). Maybe that's the same case for you.

Weak core could very well be the cause. Glad to hear Im not the only one struggling with the squat. After Schnee mentioned the Nuckols squat to deadlift ratio thing, I googled it and found an article where he mentions that doing planks and side planks before squats and deadlifts could help to activate the core musculature. Might be something to try..

I agree with you assessment on the RPE gauging. Making sure RPE 9 is actually 1 more rep with perfect form is probably a good idea. I am going to be much more careful when loading the squat on my next RPE endeavour.

[keithf]

I'm pretty sure if your core wasn't activated during the squat you would collapse before standing back up.

[TrynaStronq]

Gotta get that MAxxiMum c0re Activation (tm). Think he meant that it would be easier to brace if the core musculature was used before squatting..