Need some help with my squat and bench

[Deleted]

Hi all,

I have just competed in a competition for the first time in close to 2 years. I did the 'reduced volume equipment cycle' found on the board (I compete raw, so I just put in the same number for both in the spreadsheet).

I weighted in at 88kg, squatted 185kg, benched 145kg and deadlifted 245kg. My squat is very poor compare to the deadlift. I have been told I descend very slowly, and then when I go up my knees come in a bit, then I lean forward, straighten my legs out and good morning the weight up, clearly trying to shift the load onto my relatively stronger back.

My question is apart from trying to go down a bit faster and trying to do every rep in good technique, what exercise can I put in after the squat to fix the problem? I don't think I will be getting much out of good mornings since it just reinforce the whole bending over business. Should I substitute it with some light (~60%) paused squat?

Also my bench didn't went too well, the pause was way longer than I what used to. Normally I pause every rep in my training, but now I am thinking of just pausing the heaviest sets, but use the longer pause? Would that be a good idea?

Any suggestions are welcomed,

Thanks.

[starter20]

a few clips from the lifts would come in handy. if we dont see the lifts its hard to give you any help.

check this link out: forum.dutchbodybuilding.com/f32/squat-rx-150029/ i think there could be something there to help you

[kgm]

Agree with starter20 about it being hard to help without vids BUT I will give my thoughts regardless.

I have had a similar problem. Part of why my DL is much stronger than my SQ is I allow my upper back to round on DLs. I (you/one) cannot let the upper back round on squats or it puts your position at a huge disadvantage.

It sounds like you have a couple things going on;
1-knees coming in = weak hips
2-leaning forward = loosing back tightness and arch
3-straightening legs = weak glutes

I had tried in the past to address this with good mornings but it didn't help. When I tried dropping the weight and doing ARCHED back good mornings my back became a lot sturdier. Once the weight started to catch up I would feel them hitting my glutes also. Paused squats have helped me come out of the hole a lot stronger as well as helped me keep an arch while in the hole. Paused squats also gave me a chance to fire my squat cues with much better timing. A distant 3rd exercise for me would be zerchers off pins. They seem to hit my hips like crazy, which will help your stay more upright when you come up.

Nice video collection link posted by starter20.

[superaveragebro]

step-ups on parallel box with bar in front-squat position, ie racked on your front delts. This exercise targets the glutes and since the bar is racked on front delts you have to keep a perpendicular to ground torso else you drop the bar.