I’ve been recreationally working out for a couple of years now. Did some stupid bro-shit, Starting Strength, Stronglifts and Madcow. Approximately half a year ago I discovered Barbell Medicine and decided to give The Bridge 1 a try. All my lifts improved rather drastically, except for the squat. I ran The Bridge 2 afterwards and again all my lifts improved, except for the squat. ATM I’m doing the 3-day hypertrophy and it seems I’m not really gaining any leg strength. It seems the squat volume in the BBM programs is off for me. How would you guys go about changing it? Add more volume? And if so how much volume, and at what RPE?
The e1RM’s (kg’s) of my lifts are as follows:
Squat: 145
DL: 220
OHP: 80
Bench: 110
Bodyweight is 95 kg.
Other information: Male, 26 years. I sleep 7-8 hours a day (usually uninterrupted). On both of the Bridge cycles I was bulking, now I’m on a slight deficit.
That’s a biiiiig difference between your deadlift and squat. What are your actual (tested) maximums? Clearly, your legs and back are plenty strong enough to move the weight around. Possibly, it’s a technique issue. Are you able to use the low bar position? When you squat heavy, can you feel what is breaking down? Do you get stuck at any particular part of the squat? Lastly, have you ever tried squatting max singles with spotters? I ask that last question because your self-confidence might literally be the thing holding you back from squatting 180.
My tested maxes are 210 on the DL and 141 on the squat. I did them as part of the heavy singles as programmed in The Bridge 2.0. In the last week of the program I didn’t do them @8 (as programmed), but aimed a little higher to see what I can do. Video’s of the 210 DL and a 140 Squat are down below.
If I’m interpreting this right, you went off program to go above an @8 and hit a 140 squat and 210 deadlift? Well, I hate to be the bearer of bad news, but those squats look plenty easy I know I can’t tell your RPE from a video, since everyone’s bar speed is different … they may have been @8s for you … but I imagine you could load some more weight on there before you’re really at an @8. Your form is good, and the weight is moving quickly.
What were your lifts before you started the Bridge 1.0? Have you seen any squat improvement? I wouldn’t really worry about having any specific squat:deadlift ratio. If your squat really is that far behind your deadlift, then so be it. But I agree with @ropable that you might just need to try adding more weight to your squat than you think you can.
I watched your videos, and concur with @llaffin - that squat looked like it moved really fast and well. To the observer, it looked like you had a reasonable amount of room left before you hit your true limit.
Also: you’re doing these beltless. It won’t magically add a bunch to your total, but a good belt will provide a significant amount of support to your trunk and thereby add a lot of confidence. A quality belt would be a good investment for you to make.
There was definitely some room left for extra weight. I would guess 150. Anyways, when I stalled on Madcow I was squatting 5x131/3x133. Never really did a 1rm before The Bridge. I think I’ll just run the peaking template after the hypertrophy template and see what I can lift.
I’ll post the video’s in the FB-group as well to get some feedback. I’m sure there’s something I can improve.
I just started the 12wk Strength template, and the squat volume is Legit. I’m squatting Monday, Tuesday, and Thursday, and doing leg-press on Friday. Maybe once you finish your programing, this template would be worth your consideration. Either way, good luck man.
I know I can’t tell your RPE from a video, since everyone’s bar speed is different … they may have been