Well I just had another tough week for my heavy squat day. About 2 months ago, I was my highest point for squats. In preparation for my first competition, I was in the middle of running the Extended Russian Routine and I did 430 for 3x3 2 weeks out, and hit 455 for single a week out. A week later, I hit a 465 squat for a single in preparation for another competition a week later.
Ever since those competitions, I’ve been struggling. I started to switch it around a bit and incorporate some new exercises with 2-3 20 minute sessions a week on the elliptical because I was a bit bored. I’ve been hovering around 405 since. 4 weeks ago, I did 395 for 3x3. 3 weeks ago, I did 405 for 3x3. 2 weeks ago, I did 415 for 3x3. Last Monday, I tried doing 425 for 3x3.
The first set I could only 2 with a little help on the 2nd rep. The 2nd set I lowered it to 415, but only 2 came up. The 3rd set, I was able to bust out 3 with a little help on the 3rd rep. I ended up deciding to take the rest of the week off last week because my left shoulder was bothering me from squats. Yesterday, I aimed for 3x3 again, and I knew I had taken a week off so I would try to ease back into it, so I tried to 405.
The first set I did two and racked it because I didn’t think a 3rd rep was coming up. The 2nd set I did 405 again and hit all 3, even though the 3rd one was really hard. I decided to cool it after that. Now I am here and my left shoulder is still bothering me.
I really don’t know what to do. I don’t know if yesterday’s results was due to maybe thinking about my shoulder injury or just not being able to do it. I usually do a max effort day on monday followed up by a light/dynamic day on thursday, which would be like 5x5 for 315 (70% of my max). Does anyone have any ideas on how to get my squat back to where it was and even further? I was thinking maybe box squats or pause squats on the light days?