ok so im running canditos 6 week program. its a power lifting program so ofc it focuses on squat, dl and bench.

after the 3rd week the weight gets heavier and the reps lower. progressive overload which is normal ofc to gain strength.

the problem is when i used to squat say 225x8 for 4 sets i felt a huge quad pump, got that super tired leg day feeling. the good stuff you know.


now when i do say 265x3 for sets it just feels like it hurts. my form is the same spot on. atg, no good morning lean forward, pushing through my heels.

yet all i feel is slight pain in my lower back and knees, no quad pump nothing. ive been developing lower back pain and off and on knee pain.


its nothing major and doesn't effect my lifts just annoys me cuz the lift is never satisfying it just feels like its hurting me and not making me stronger idk tho.


so my ? is. is it normal to feel off and even discomfort in the form of joint/back pain when u first start working into the heavy weight low rep sets? or is it sketch that my body is reacting this way?



also the pain is mainly from squats ive worked my way up to 425 deadlift and it doesnt really hurt no belt or anything. feels good.

note: 245 squat for 6 atg doesnt hurt really. its only when i go above 250 the becomes noticeable. ive squatted 275 atg for 4 before in the past(i got an unrelated shoulder injury and stopped lifting for 2 months so lost gains)

Also Id like to add that I'm aware it no matter how good ur from is puts stress on the joints and back so feeling something there is unavoidable. But lately it's been too prominent and noticable to the point I feel like it's having negative effects.

stretching and warming up correctly?

I don't stretch really but I do the bar just to make sure everything's feeling right(no pain until above 250) then I do 135 for like 5-10 reps. Then I do 225 for a pause rep or 2. Then I jump into the weight

Try warming up more. Do some dynamic lower body movements, leg raises , side leg raises etc... Do a few sets of bodyweight lunges( sex for the knees). Also I am a huge fan of bands, get a small mini band and put it just above your knees around your legs and simply walk around / lungs / bodyweight squat or even with the barbell for warm ups... Great for the knees .

I would warmup more as well with the actual squats

Perhaps

45x15
45x15
95x12
135x10
155x8
185x6
205x4
225x2
245x1
255x1
265x3

- and get a foam roller / lacrosse ball!

I spend a lot of time warming up

This post was edited by 45sz on Dec 22 2014 04:49pm