so, a lil background first. I’m a 31 year old male, 5’8 192lbs. I have been powerlifting training for 5 years about, and have been lifting in general for about 12 years.
I did a meet in Nov 2017 and did 390SQ / 320BN/ 420DL
I have ran the bridge for about 3 cycles, then hopped on the 12 week template.
My bench is still progressing nicely sitting around a 335 estimated 1RM , but my squat has completely stalled out. I also pull sumo but have had bad upper quad/hip flexor pain that has forced me to switch back to conventional after 6 weeks of the 12 week program. At that point, my sumo had progressed to around 450-460 estimated 1RM. I am currently on week 8 of the program, and the squat has not progressed at all. I am stumped how that is not progressing but my bench is still progressing, when I feel like its usually the opposite lol
I have felt throughout this whole program that the tempo squats at sets of 8 reps was overkill, as i was more out of breath than anything and couldn’t really do more weight because I couldn’t hold my breath and brace enough at reps 7-8. It seems like my squat isn’t receiving enough volume, so I’m wondering what would be some good substitutes for the supplemental lifts on this program. I am only 4 weeks away from finishing and starting it over. I enjoyed the beltless squats and paused squats, but felt I wasn’t receiving the right stimulus from the tempo squats.
The first 5 weeks, I hit just about every set/rep and day prescribed by the program, and weeks 5-6 I was only able to go 3 days instead of 4. I obviously missed some volume but I didn’t think it was effect me this badly.