Forced Progression Back Squats

[Tyr0331]

I used forced progression for the first time on my back squats two blocks back(Op I/A), so about six weeks ago. I maxed out at 345 but I FP to 355 and have been using the training max for my percentages on the last two Op I/A blocks. I re-tested today and I'm still only hitting 345 comfortably. Might be able to go higher, but not without form breaking. I think my conditioning might be interfering with my strength a little, which is loaded rucks and running. I'm also only doing the minimum amount of sets every session, but mostly because of time constraints.

Could either of those factors be the reason I'm not progressing? Good thing is I'm maintaining, but I like to see improvement, especially when I was hitting 30lbs heavier at the end of last year.

Should I FP up to 365 for this next block or keep it at 355? Still using Op I/A as my MS template. Cluster is as follows:

Back Squat
Weighted PU
Hang Clean
Deadlift (every three sessions)

[Aelian]

Before making any drastic changes I'd up the volume first. 4-5 sets for squats instead of the minimums. The other thing you might want to do is confirm you're meeting your tdee. A week or so of measuring or gauging your macros to make sure you're on track.

[Tyr0331]

Before making any drastic changes I'd up the volume first. 4-5 sets for squats instead of the minimums. The other thing you might want to do is confirm you're meeting your tdee. A week or so of measuring or gauging your macros to make sure you're on track.

I never even considered my caloric intake. I'll have to pay more attention. I'll up the squats to five sets this go around see what happens

Thanks Aelian

[TangoZero]

Before making any drastic changes I'd up the volume first. 4-5 sets for squats instead of the minimums. The other thing you might want to do is confirm you're meeting your tdee. A week or so of measuring or gauging your macros to make sure you're on track.

I never even considered my caloric intake. I'll have to pay more attention. I'll up the squats to five sets this go around see what happens

Thanks Aelian

Good advice, I can attest to the TDEE part. I think it's too easy for people that cross-train to underestimate daily macros and calories. I didn't realize how short I was falling myself until I calculated and measured...getting on top of it made a world of difference in the recovery and performance department. I have a newfound respect for the bros and their protein worship, it really does help!

Also your legs might be a little flat from all the running and hiking. Usually before you retest you get a few days off to bounce back from all the hard training which allows the strength adaptations to occur. If you're forcing progression you might not be getting that crucial 2-4 days off to let that happen, so you're not really ever fully recovered.

With that in mind, one small tweak to Aelian's advice would be to first take 2-3 days off completely, and then initiate the program with higher volume squatting along with adjustments to diet.

[Tyr0331]

Before making any drastic changes I'd up the volume first. 4-5 sets for squats instead of the minimums. The other thing you might want to do is confirm you're meeting your tdee. A week or so of measuring or gauging your macros to make sure you're on track.

I never even considered my caloric intake. I'll have to pay more attention. I'll up the squats to five sets this go around see what happens

Thanks Aelian

Good advice, I can attest to the TDEE part. I think it's too easy for people that cross-train to underestimate daily macros and calories. I didn't realize how short I was falling myself until I calculated and measured...getting on top of it made a world of difference in the recovery and performance department. I have a newfound respect for the bros and their protein worship, it really does help!

Also your legs might be a little flat from all the running and hiking. Usually before you retest you get a few days off to bounce back from all the hard training which allows the strength adaptations to occur. If you're forcing progression you might not be getting that crucial 2-4 days off to let that happen, so you're not really ever fully recovered.

With that in mind, one small tweak to Aelian's advice would be to first take 2-3 days off completely, and then initiate the program with higher volume squatting along with adjustments to diet.

Yeah I think your right on that. I only took one day off before hitting my max efforts