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I hate the American style of squatting once per week also. But dammit, I got jumper's knee in both knees (but heavy in my left knee) and gave in.

I'm doing 5/3/1 now. You should look into that. Slow, consistent gains.

Yea I might do one-armed flys and unilateral tricep extensions to have my lagging parts catch up.

I did that for my rear delts and it worked awesomely (it's in my log). Don't see why it wouldn't work for my other body parts, except for the pecs, which is probably caused by a postural problem.

I would go to parallel so it's easier to gauge your depth.

If you're going slightly above parallel, how do you know your hitting the same depth all the time? If you are increasing 5lbs/week on ur squat, how do you know you're not also squatting slightly shallower each time?

On the other hand, if you hit below parallel on every rep, then you are good to go. As long as you're hitting below parallel you know if the numbers are going up, it's because your strength is going up.




Now, you may be thinking: "So? What if I go deep (but still below parallel), and just get more shallow and shallow in my deep squat but still stay below parallel. It's the same thing!"

Here's the difference:

In the first situation where you're above parallel, you don't have something "set" to judge whether or not your depth is acceptable. In the second situation where you're going to just below parallel, you know that if you go above parallel it's too high, so you can easily just never go above parallel. That's your limit and it's easy to gauge depth by that. It's harder to gauge depth if you're half-squatting.

I didn't say they couldn't. In fact I said they can make you more explosive. But in isolation they make you slow.

Could you elaborate?

Do you mean pain on your upper back?

Yes, the pain will completely vanish. I used to do 405 completely pain free.

What you should do every now and then to get used to the positioning, is keep ramping up the weight on the bar but don't squat; just unrack it and hold for 20sec sets. Go up to your 1RM and try to unrack that for 20sec. You will get very used to the weight.

You can do this every time you're in the gym. It doesn't have to be only on squat days. In fact, it doesn't even have to be on workout days. Even days where you're just playing basketball, try it out.

what's his running vertical?

In the past month, my squat 1RM decreased by around 40lbs from going on a bounding/explosive phase (I did 265 below parallel, but probbaly cannot do 225 now). However my 10/20m sprints, bounds, and vertical jump, and broad jump have all seen PRs.

You probably just lost neural strength in the squat and not so much muscle strength.