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Use creatine also if you're not already doing so.

I have to say if you spent a year on your squat and it didn't improve with the numbers you have...its not you. Its your programming. Either you aren't getting enough TUT/volume or aren't pushing yourself hard enough (that includes mental blocks). I know a close friend of mine who is highly unathletic and built all wrong for squatting (he's 6'3 and 165lbs of stick) and he still went from a half body weight squat to near 1.5x BW squat in about 8 months.

I think you are probably right, any advice you can give me.

when i squatted 55kg, I would come up at a crawling pace, that's how hard it was. also a friend of mine I met at the track also suggested it might be my nutrition as after workout, I drink my protein shake and probably 3 hours later have lunch. This is one of my weaknesses getting enough food inside me, hoping that if i eat a mediocre amount would suffice. but that is 2 problems I need to overcome. Probably an hour after workout I will have to make sandwiches.

My advice? Volume, volume, volume. You can't become highly profecient at anything if you don't do it. Go try one of the 5x5 programs and see what happens.

I look at it like this, barring something magical you've probably reached your sprinting and speed limits relative to your strength and reactivity. Thats why you are stalling. To fix that you either have to become more reactive (difficult) or stronger (not as difficult). So focus on some strength while maintaining your sprint volume and efficiency.  Dont be afraid if you gain some BW as long as its lean muscle and not a ton of fat.

If I wanted to get bigger right now, Id probably start squatting 2x a week vs one and add some volume (probably a 4x10 or 5x8 program or similar vs my current 7x3). You gotta grow man, the buddy i referenced earlier added 15lbs of BW during that time span but his relative strength still increased!

Date:14/04/2015
Soreness: quads
Pains: outer shin, quads

Warm up
   A march, skip and run 2 x 20m

Workout
   6 x 34m sprints w/ alternating legs
     - 5.00                    L         small head wind for all runs
     - 5.00                    R
     - 5.19???                L
     - 5.03                    R
     - 5.06 (started time early)      L
     - 5.00                    R

   2 x ankle hops
   2 x tuck jumps

   foam rolling outer shin, quads
   
   activation drills and stretching
   
   Bulgarian split squats 3 x 6 @ 22.5kg dumbells each hand
   Single leg romanian deadlift 3 x 6 @ 22.5kg dumbells each hand

   foam rolling

Cool down
  stretches
  downhill walk

Comment:
It was my first ever tough training in terms of weight training, but during the runs, warm up it went fight, but when I did the runs, they felt fast but the third run is always an anomaly, also my quads be very sore after each run, even with 5 min rest between. the quads were painful like a ligament pain rather than a muscular fatigue pain. so i had to stretch quads a lot before running because the quads were painfull. but the timing felt consisten. I was also told to run using the wind as assistance rather than running into a head wind, which I might try for first half of runs and then the other way for second half. the shins became painful after the ankle hops. then during the gym work I remember chrism's advice and tried looking for 20kg dumbell but there was only one, so I went to 22.5kg and it was hard not slow but a struggle for each rep, I was able to do this for the other sets. then when i did the RDL's had pains in my quads doing them, but figured out that i had to get it close to my legs, also grip was wearing out but was able to hold on for the left and right leg, only 4 fingers left on the dumbell when finishing my right leg. when I did the foam rolling, it was extremely painful, especially the outer quads and the shin, but mostly the quads, just soo painful. but it was a tough workout.

Rating: 8/10

Acole, you forgot to add the negative effects of lactic runs ( which is anything above 60m ). We don't want the endurance adaptations to make us slow twitch muscle fiber machines. 35m FTW.

I heard about the CNS fatigue of running 60m 100%. So thanks for the heads up and advice about the cns fatigue have to be careful of that.

your powers of sarcasm detection are truly unparalleled.

or you are the most committed, beautifully subtle troll i have ever seen.

or you are the most committed, beautifully subtle troll i have ever seen.

Hah, i've thought of that too.
If he was a troll , he would have been the most perfect one, preserving his hidden identity even after he has succeed, only so he may repeat it again and again.
 

---

seifullaah73, both me and acole were being sarcastic.
You are exhausting, not only all your planning is totally wrong, but you also won't hear whatever people advice you.
Either you get too defensive or, at best, you apply a couple of the advice elements for a couple of weeks and then roll back to your thing.
That is why after some years of training you are not progressing at all.
Again, if you can, please don't see those lines above as a personal attack but as an intense attempt to get you on the right track.

If i were you, this is the program I would be doing:

Day 1 : Squat : 4x8 , 3 mins between sets
Day 2 : 7 days vertical jump cure routine ( it is abs and glutes and stretch )
Day 3 : Sprints : 2x5x100m , 3-5 mins between sprints, 10 mins between sets.
Day 4 : rest or day 2.
repeat.

ONLY THIS. No accessory, no plyo, no power, no p-chain, no short sprints, no long sprints, nothing, only squat and run 100m.

Not even kidding. Power training at <BW squat strength and acceleration/top speed drills at >14s 100m is a joke. Zero in, build a base, get to 100kg squat and 13s 100m, then we can talk about specificity.

That is my final attempt here, good luck!

Quote from: LBSS on April 17, 2015, 11:24:24 am

or you are the most committed, beautifully subtle troll i have ever seen.

Hah, i've thought of that too.
If he was a troll , he would have been the most perfect one, preserving his hidden identity even after he has succeed, only so he may repeat it again and again.
 

---

seifullaah73, both me and acole were being sarcastic.
You are exhausting, not only all your planning is totally wrong, but you also won't hear whatever people advice you.
Either you get too defensive or, at best, you apply a couple of the advice elements for a couple of weeks and then roll back to your thing.
That is why after some years of training you are not progressing at all.
Again, if you can, please don't see those lines above as a personal attack but as an intense attempt to get you on the right track.

If i were you, this is the program I would be doing:

Day 1 : Squat : 4x8 , 3 mins between sets
Day 2 : 7 days vertical jump cure routine ( it is abs and glutes and stretch )
Day 3 : Sprints : 2x5x100m , 3-5 mins between sprints, 10 mins between sets.
Day 4 : rest or day 2.
repeat.

ONLY THIS. No accessory, no plyo, no power, no p-chain, no short sprints, no long sprints, nothing, only squat and run 100m.

Not even kidding. Power training at <BW squat strength and acceleration/top speed drills at >14s 100m is a joke. Zero in, build a base, get to 100kg squat and 13s 100m, then we can talk about specificity.

That is my final attempt here, good luck!

Thanks for the advice, It's not that I am not listening but I am currently following what my coach has told for a few months to work on my single leg strength and acceleration and after I will go into squatting. That is what i was thinking of try and squat 100kg.

I am hoping progressing in my bulgarian split squat will help with my back squats, which will probably something similar to what you suggested.
I don't take what you said as an attack, I want to give what I am trying a chance.

But after I can do something similar to what you suggested.

what is the 7 day vertical cure thing you mention in your plan