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305 High-Bar Squat- 5x5

FINALLY, I broke through 300!

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted

It has been a journey for me switching from low-bar squats to high-bar squats over the last 5 - 6 months. I was up to 365lbs for 4-5 reps with the low-bar, but felt as if I was not engaging my legs as much as I should be. In fact, I was beginning to feel the exercise a lot more in my lower back and I seemed to be "bouncing" at the bottom of the movement.

When I made the switch to high-bar, I had to significantly drop the weight. It took me a few weeks to even get used to 225lbs. This is because with a high-bar squat you need to keep your chest up and really "sit" at the bottom of the movement. My flexibility was making it very hard for me to maintain an upright position with my chest at the bottom of the movement. But with proper stretching and warming up, I was able to fix my form and make gains.
For today's leg workout I was able to work my way up to 305lbs for 5 reps on my last set of squats.

 

The progression was:

 

Set 1: 275lbs

Set 2: 285lbs

Set 3: 295lbs

Set 4: 300lbs

Set 5: 305lbs.

 

Check out the video below. I was getting pretty fatigued around my 4th and 5th reps, but I was able to adjust and get under the bar to complete them.



**A quick tip for when lifting heavy. Take in a breath before each rep. Make sure you have a nice strong "internal belt" going so your core is as strong as possible to prevent you from falling over. This will also help you to stay upright with heavier weight.

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FutureBody
FutureBody g george georgalidis
115 Post(s)
115 Post(s) Gender: Male Goal: Bodybuilding Date Joined: March 3, 2014
Posted

so you say that high bar is better?

Whisper
Whisper p+ Kostas Kroustaloudis
687 Post(s)
687 Post(s) Gender: Male Goal: Train for a sport Date Joined: September 9, 2011
Posted
Posted By: FutureBody

so you say that high bar is better?

No, hes saying its better for him. Low bar is usually used by powerlifters when they are competing in meets. A lot of them train with the high bar technique in the off-season though to get their strength up, and then they switch to low bar at the last minute before the meet.

Muscular Strength Athlete and Content Manager 6 Years Lifting Experience Bachelors in Molecular Chemistry/Biochemistry, Working towards Masters Lifting Style & Philosophy : Aikido, Energy, Balance, Flexibility, Posture
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: FutureBody

so you say that high bar is better?

Well, I wouldn't say better. They both have their place. But I can only imaging how much stronger I will be with my lower bar once I am able to really crush it with my high bar.

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Adawg38
Adawg38 g Aaron Henry
563 Post(s)
563 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted

Looking good man and making some nice gains! I haven't ever done low bar and I'm not sure if understand how to hold it lower but like I said I've never tried it. I'm stI'll hitting my squats with my change in rom from your ATG squat thread. Had to drop mine down to 205 for 4 sets of 6 then to 4 sets of 7 and now 4 sets of 8. Just uped the weight to 215. Only problem is they hurt like hell for 4 days after on top of stiff single leg deads so I can only do them once a week.

I have been training coming up on 6 years and have made some great gainz. I've done a lot of trial and error on myself as well as learned from others and through research online. I've come along way in strength and size since I've started. I will continue to learn and make myself better each day. MS Athlete/Super Hermanite BEING CHALLENGED IN LIFE IS INEVITABLE, BEING DEFEATED IS OPTIONAL.
Daniel_Meyer
Daniel_Meyer g Daniel Meyer
518 Post(s)
518 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: FutureBody

so you say that high bar is better?

In my opinion low bar is superior and a lot safer in terms of lower back injury prevention and spinal loading. It is actually more effective at hitting the lower limbs. Low bar is only contraindicated because it requires quite a lot of shoulder mobility.

Sport Rehabilitation BSc GSR Sport Rehabilitator and S&C coach at Boston United FC Super Hermanite Twitter: Daniel_Meyer99
Impulse
Impulse g
209 Post(s)
209 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2014
Posted
Posted By: Daniel_Meyer

In my opinion low bar is superior and a lot safer in terms of lower back injury prevention and spinal loading. It is actually more effective at hitting the lower limbs. Low bar is only contraindicated because it requires quite a lot of shoulder mobility.

It's hit and miss depending on the goal, Low bar does have less direct spinal compressive force than a high bar placement but you trade that off for an increased inherent lean in the movement - thereby increasing the demand on the low back and postural muscles.

Scott, all-tight-everything bud! Squeeze the LIFE out of the bar, tight back, tight ALL the things! (It's a coaches nature to cue )

If you're not (hard to tell from the video), remember to pre-load your legs as you're getting ready to unhinge into the movement.

Gangster depth, gangster weight, very very nice progress - especially considering the bar placement change.

Eric // Impulse Bachelor's Degree of Kinesiology Current Study in Human Nutritional Sciences ACSM Certified Personal Trainer NSCA-CSCS and CPT
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Adawg38

Looking good man and making some nice gains! I haven't ever done low bar and I'm not sure if understand how to hold it lower but like I said I've never tried it. I'm stI'll hitting my squats with my change in rom from your ATG squat thread. Had to drop mine down to 205 for 4 sets of 6 then to 4 sets of 7 and now 4 sets of 8. Just uped the weight to 215. Only problem is they hurt like hell for 4 days after on top of stiff single leg deads so I can only do them once a week.

Yeah, it just takes time to build the muscle / strength to handle it all at once. I go over high-bar an low-bar in this video. Check it out to see the differences.

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Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Daniel_Meyer

In my opinion low bar is superior and a lot safer in terms of lower back injury prevention and spinal loading. It is actually more effective at hitting the lower limbs. Low bar is only contraindicated because it requires quite a lot of shoulder mobility.

yeah, it definitely is safer and you can press much more.. But I felt as if I needed to work on my flexibility with ATG. My shoulders can handle the low-bar no problem, but my hips were holding m back a bit. since I started HIgh-bar, I have gotten much stronger with keeping my chest up and my flexibility has improved. Can't wait to see what happens when I switch back to low-bar!

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Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Impulse

It's hit and miss depending on the goal, Low bar does have less direct spinal compressive force than a high bar placement but you trade that off for an increased inherent lean in the movement - thereby increasing the demand on the low back and postural muscles.

Scott, all-tight-everything bud! Squeeze the LIFE out of the bar, tight back, tight ALL the things! (It's a coaches nature to cue )

If you're not (hard to tell from the video), remember to pre-load your legs as you're getting ready to unhinge into the movement.

Gangster depth, gangster weight, very very nice progress - especially considering the bar placement change.

haha KEEP IT TIGHT! Tight like a tiger

Thanks man, I appreciate the support. Would be nice to hit a 350lbs high bar squat.. could probably crush ovr 400lbs low-bar easy with that! #HTH

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jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Scott_Herman

haha KEEP IT TIGHT! Tight like a tiger

Thanks man, I appreciate the support. Would be nice to hit a 350lbs high bar squat.. could probably crush ovr 400lbs low-bar easy with that! #HTH

Awesome job man.......

 

If you do switch back to low bar, just remember to give enough time for muscle memory so you don't end up blowing your back out or leaving a testicle on the floor (painful visual, I know) :-)

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
Daniel_Meyer
Daniel_Meyer g Daniel Meyer
518 Post(s)
518 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Scott_Herman

yeah, it definitely is safer and you can press much more.. But I felt as if I needed to work on my flexibility with ATG. My shoulders can handle the low-bar no problem, but my hips were holding m back a bit. since I started HIgh-bar, I have gotten much stronger with keeping my chest up and my flexibility has improved. Can't wait to see what happens when I switch back to low-bar!

I must admit mate, I tried high bar squats yesterday and it did feel easier to create the motion but I just didn't feel as "tight" when squatting. High bar would definitely help beginners to get that initial depth and muscular engagement to control the depth so I can actually see where it has it place in squats. You learn something new everyday!!

Sport Rehabilitation BSc GSR Sport Rehabilitator and S&C coach at Boston United FC Super Hermanite Twitter: Daniel_Meyer99
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: jmboiardi

Awesome job man.......

 

If you do switch back to low bar, just remember to give enough time for muscle memory so you don't end up blowing your back out or leaving a testicle on the floor (painful visual, I know) :-)

 

John

haha, I will be sure to wear briefs just incase

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