there are maybe a handful of guys in the weightroom i see do legs on campus. i did 265 7x my last set today. it was the first time i have done squats since High School. Been doing leg press mostly but have decided to do squats first now and then leg press following in a quest to add to my vertical and quickness.
which leads me to my next question. if im looking to gain on my vertical and quickness how many reps should i be doing. for all body parts i've been doing a warm-up of 15, followed by two sets of 6-8.
thanks for any insights.
|
-
02-02-2010, 05:39 PM #1
what's a good squat for my weight
-
02-02-2010, 05:47 PM #2
-
02-02-2010, 05:48 PM #3
a clean is a dead into an overhead press, correct?
by jumps do you mean jump on boxes and over like a 1 foot hurdle side to side?
outside of playing bball daily, i been running up and down 12 flights of stairs and running for 2 min straight on 4% incline on treadmill then resting 2 minutes, doing that 5x. damn 20 min limit.Last edited by ellis12; 02-02-2010 at 05:53 PM.
-
02-02-2010, 05:51 PM #4
-
-
02-02-2010, 07:19 PM #5
-
02-02-2010, 07:26 PM #6
-
02-02-2010, 10:58 PM #7
-
02-03-2010, 06:36 AM #8
- Join Date: Aug 2009
- Location: Pennsylvania, United States
- Age: 59
- Posts: 823
- Rep Power: 412
thats a pretty good squat for your frame. just continue to work on getting stronger. squats are great for explosive power. example: at my height (5'-7") i could only dream about touching the basketball rim. one day fooling around shooting hoops after a workout i jumped up and touched the rim. i was 35 when i did this for the first time. i atribute this explosive power to squats.
-
-
02-03-2010, 07:32 AM #9
- Join Date: Jul 2006
- Location: Connecticut, United States
- Posts: 1,244
- Rep Power: 1118
Look at The picture in brother wolfs signature above and make sure you look like that when you are at the bottom and stay consistent with your form. Then keep adding weight the number is irrelevant unless you are a powerlifter. Dont strive to do more weight than them strive to squat better than them and the weight will come but you will have better results and less injuries.
-
02-03-2010, 07:55 AM #10
- Join Date: Nov 2008
- Location: Ottawa, Ontario, Canada
- Age: 35
- Posts: 1,275
- Rep Power: 277
These are 1RMs in pounds, for both a 198lb man and 220lb man. I think you fall somewhere between that.
Body weight /// Un-trained /// Novice /// Intermediate /// Advanced /// Elite
198 /// 125 /// 232 /// 285 /// 387 /// 504
220 /// 132 /// 244 /// 301 /// 409 /// 532
Untrained
Expected level of strength in a healthy individual who has not trained on the exercise before but can performit correctly. This represents the minimum level of strength required to maintain a reasonable quality of life in a sedentary individual.
Novice
A person training regularly for a period of 3-9 months. This strength level supports the demands of vigorous recreational activities.
Intermediate
A person who has engaged in regular training for up to two years. The intermediate level indicates some degree of specialization in the exercises and a high level of performance at the recreational level.
Advanced
An individual with multi-year training experience with definite goals in the higher levels of competitive athletics.
Elite
Refers specifically to athletes competing in strength sports. Less than 1% of the weight training population will attain this level.
http://www.exrx.net/Testing/WeightLi...hStandards.htm"Look at yourself in the mirror each morning before you go to the gym; that's the guy you want to beat every time."
Bench: 5x235
Squat: 5x275
Deadlift: 5x315
***Gettingitdun17 "You don't bench 245" crew***
-
02-03-2010, 08:43 AM #11
-
02-04-2010, 04:36 AM #12
For athletics there's no body part consideration (leg day. arm day etc). The whole point of athletics is to get your body moving quickly, powerfully and accurately. You can't get that groove by splitting "parts". They all have to work together. That is why a power clean was suggested, it works the entire body as a unit for explosive, accurate power. A split that is used most is an upper/lower split.
Bodybuilding protocols are not what you want for faster, higher, stronger.
Decent examples:
http://www.higher-faster-sports.com/articles.html if you want higher and faster.
http://www.higher-faster-sports.com/templates.html
http://www.elitefts.com/ws4sb/WS4SB.pdf WS4SB a conjugated "westside-ish" strength programme you might like because it uses all the popular bodybuilding exercises as accessories.Last edited by tonester; 02-04-2010 at 04:51 AM.
"Adapt and overcome."
"Everything you need is inside you."
-
-
02-04-2010, 04:39 AM #13
-
02-04-2010, 04:47 AM #14
-
02-04-2010, 09:18 PM #15
-
02-04-2010, 09:19 PM #16
looks like im changing up my routine then. can somebody put together a good routine for a basketball player? im in the post about 65% of the time. exercises, sets, reps, diet. i really want to win intermaurals this year and next year. we won last night 86-45. 36 minute running clock. they called slaughter rule for the last 2 and change.
i've got the cardio set. i play everyday, run 2 min straight on 4% incline then do walk at 3.5 mph for 2 min. repeat 5x. run 12 flights of stairs 5-7x. go up 12 flights of stairs by 2 steps at a time. 5-7x. i got the cardio down.
how about plyometrics. i got lot of stuff i can jump over and around.
my legs and traps are probably my two strongest muscles/groups right now. triceps and biceps are developing, as well. however, my chest is being a pain. how do i work that up?
i can get more lean, as well. should i cut calories, not eat after certain hours, be sure to eat a small breakfast to get my metobolism going early in the day off sleep.
* i jump off one foot when i drive. off two when i shot a jumpshot, rebound or using a post move.Last edited by ellis12; 02-04-2010 at 09:37 PM.
-
-
02-04-2010, 10:36 PM #17
- Join Date: Sep 2006
- Location: Washington, United States
- Age: 56
- Posts: 2,130
- Rep Power: 1321
To me weightlifting is ALL about progression. Squatting 275 for reps is pretty decent UNLESS you've been squatting the same weight/reps for months. Keep adding 10 lbs week and 'force' your body to lift more.
Personally, I like to alternate front squats withe back squats every other week. With back squats I feel it more in my inner thighs and hammies, where front squats hammer my quads hardcurrently cutting..... again!!
"most people have absolutely no idea what they're capable of" --me
-
02-05-2010, 03:18 AM #18
You need to check these out. Your answer is in there. It seems that you know what you need but not how to put it all together. Study this sh!te and apply what you want to one of the templates in the WS4SB PDF.
http://www.defrancostraining.com/art...cal-jumps.html at the top of this page I placed "basketball" into the search field and got a whole bunch of good info from DeFrancos archives. Check this out. http://www.google.com/search?hq=inur...m%2F&x=23&y=10
http://www.elitefts.com/ws4sb/WS4SB.pdf WS4SB a conjugated "westside-ish" strength programme you might like because it uses all the popular bodybuilding exercises as accessories.
http://www.higher-faster-sports.com/articles.html if you want higher and faster.
http://www.higher-faster-sports.com/templates.html
I'm all for wanting my parts to look good but they won't help you win unless they all play nice together.
Don't cut until you've given your new plans a go. If you give this stuff a good shot of intensity, you may need to up your intake. And don't eat a small breakfast, eat a big oneLast edited by tonester; 02-05-2010 at 03:58 AM.
"Adapt and overcome."
"Everything you need is inside you."
-
11-12-2015, 04:38 AM #19
-
11-12-2015, 06:11 AM #20
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335224
LOL...good first post in the Over 35 with a thread that saw no activity for 5 almost 6 yrs...lol.
You are a freshman in high school (19 yrs old). I have a whole list of programs in my sig. You might be better off with an Upper/Lower program which you will find there also.My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
-
-
11-12-2015, 06:06 PM #21
-
11-12-2015, 09:10 PM #22
Similar Threads
-
What's a good squat weight for women?
By -Lucifer in forum ExercisesReplies: 43Last Post: 04-07-2015, 02:58 AM -
What is a good routine for cutting weight
By Iceman203 in forum Workout ProgramsReplies: 3Last Post: 01-14-2009, 08:50 AM -
What is a good suplement for cutting weight?
By davedabeast in forum Losing FatReplies: 11Last Post: 03-03-2008, 03:26 PM -
What's a good Stack for gaining weight/muscle?
By steve39 in forum Teen BodybuildingReplies: 10Last Post: 02-02-2008, 08:36 AM
Bookmarks