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Posted by u/zone2_nerd··Progress

Just hit my first 315 squat, what now?

TL;DR: Hit my first 315 squat, what should my next steps be in terms of deloading and progressing?

So, I just squatted 315 for the first time, and honestly, I feel pretty stoked about it. I've been working on my form and progressively adding weight over the last few months, and I finally hit that milestone! I've been following a PPL routine for a while, and it's definitely paid off. Now that I've hit this number, I'm wondering what my next steps should be.

I've heard about the importance of deload weeks, especially after hitting a big PR like this. Should I take a week off from squatting entirely, or just lighten the load? I also want to keep progressing without hitting a plateau, so I'm thinking about incorporating some variations, like pause squats or front squats. Does anyone have experience with this?

Also, what's a reasonable next goal? I know everyone's different, but I'm curious what others have aimed for after hitting their first 315. Should I keep pushing for 335, or is it better to focus on technique and stability at this weight first? Any insights would be appreciated!

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u/hatesupps_4life·

Honestly, I think a lot of people overhype the whole deload week concept. If you feel good and are recovering fine, maybe just cut the weight back a bit for a week instead of taking time off. You could end up feeling rusty if you do. As for the next goal, I'd say work on getting comfortable at 315 for a bit before chasing 335. It's cool to push yourself, but don't burn out trying to hit a number that quick. I've learned that quality lifts are way better than just chasing PRs for the sake of it.

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u/6footdadbod·

Congrats, champ! Hitting 315 is no joke! I remember when I finally got there, my legs were jelly for a week. My advice would be to take it slow and let your body recover properly. You can add in some variations like box squats, just don't go too heavy right away. Also, have you thought about your mobility? Adding some extra stretches or foam rolling can really help keep you limber and prevent injuries. Once you feel good at 315, you'll know when it's time to push for more!

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u/strongmommy22·

So stoked for you! That's a huge achievement, especially with everything you've put into your training. As for the deload week, I find it super helpful to lighten the load rather than taking a full week off from squatting. You still want to keep the movement pattern fresh in your mind! Focus on perfecting your form, and maybe even incorporate some front squats; they really help with overall stability. After hitting 315, aiming for 335 is a great target, but don't rush it. Building that foundation is what'll keep you progressing in the long run. Just remember, lifting heavy is fun, but it's all about the journey too.

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u/briankoel·

Hitting 315 is a solid milestone, congrats! When it comes to deloading, I usually recommend reducing the load by about 50% for the week. This helps your muscles recover while still keeping you in the groove of training. It's also a great time to focus on technique and mobility. If you can, add in variations like pause squats or box squats to really improve your strength through the entire range of motion.

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u/just_a_lifter·

this. Deloading is key after a big PR! You'll want to let your muscles recover, so lighten the load for a week and work on those variations you mentioned. Seriously, pause squats can be a game changer for your strength. As for goals, after hitting 315, going for 335 sounds like a solid plan, but i'd really recommend perfecting your form first. Keep pushing but stay smart about it.

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