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  1. #1
    Registered Infidel T.KELL's Avatar
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    Increase Squat Max

    I just got off of the 5x5 program for six weeks, doing 375lbs for each of the 5 sets. My squat max before I did the program was 445lbs, (after 405lbs and 425lbs x 1 rep). Now my max squat is 455lbs, (after 315lbsx5, 375lbsx3, 425lbsx2 <-failed first attempt, and 445lbsx1)

    my goal is to squat 500lbs for a 1rm in the by 5 weeks which is when i leave iraq to come back home. What should i do to get those last 45 lbs? Or do you think i should be able to do it if i truly max out and cut out the 5 rep and 3 rep sets? thanks buds
    -U.S.A.F.

    -Chalk > Straps

    -Squat-455lbs
    -Bench-305lbs
    -Deadlift-445lbs
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  2. #2
    Registered User BFlyyyy's Avatar
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    45lbs on your squat in 5 weeks is alot...you'll def need to eat more and Ive heard of some ppl putting 30+ lbs on their squat by just running the base mesocycle of smolov
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  3. #3
    Registered User 1015andUP's Avatar
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    I've always found that doing zerchers (squat with the bar held in your elbows) go max then a bunch of singles helped my squat max a lot, and smolov's always good.
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  4. #4
    Registered Infidel T.KELL's Avatar
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    Originally Posted by BFlyyyy View Post
    45lbs on your squat in 5 weeks is alot...you'll def need to eat more and Ive heard of some ppl putting 30+ lbs on their squat by just running the base mesocycle of smolov
    Originally Posted by 1015andUP View Post
    I've always found that doing zerchers (squat with the bar held in your elbows) go max then a bunch of singles helped my squat max a lot, and smolov's always good.
    so guys, educate me in what this "smolov's" is?
    -U.S.A.F.

    -Chalk > Straps

    -Squat-455lbs
    -Bench-305lbs
    -Deadlift-445lbs
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  5. #5
    Registered User SPFjudge's Avatar
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    smolov is a squat only program where you squat 4 times/ week on one cycle and 3 times/week on the other cycle. Its very intensive and lots of people do not complete it. You can do some research on it before you give it a try.
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  6. #6
    Registered User PaleoNoob's Avatar
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    You'll gain strength just from coming back home.

    Better sleep patterns, more control over your nutrition, and a hell of a lot less stress.

    All of my lifts went up.
    "Fat, drunk, and stupid is no way to go through life."

    "Don’t fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesn’t matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. I’ve got scars and blood and vomit."
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  7. #7
    Not big. Not sexy. Big Sexy J's Avatar
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    I went from 545 to 585 from the 3 week smolov base mesocycle. Give it a try.
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  8. #8
    Chalk whore simp3204's Avatar
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    Originally Posted by PaleoNoob View Post
    You'll gain strength just from coming back home.

    Better sleep patterns, more control over your nutrition, and a hell of a lot less stress.

    All of my lifts went up.
    Considering his signature says USAF I'm assuming he has extremely awesome nutrition on his base. At least for me when I was in Iraq at a larger base the food was amazing with 4 meals served a day, and all you can eat with fresh grilled chicken breast served at lunch and dinner. But I do agree with the better sleep patterns and less stress helping with the strength gains.
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  9. #9
    Registered Infidel T.KELL's Avatar
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    Originally Posted by PaleoNoob View Post
    You'll gain strength just from coming back home.

    Better sleep patterns, more control over your nutrition, and a hell of a lot less stress.

    All of my lifts went up.
    yea true man. i'm not gettin much sleep out here and only eatin 2 times a day b/c of my schedule.

    Originally Posted by simp3204 View Post
    Considering his signature says USAF I'm assuming he has extremely awesome nutrition on his base. At least for me when I was in Iraq at a larger base the food was amazing with 4 meals served a day, and all you can eat with fresh grilled chicken breast served at lunch and dinner. But I do agree with the better sleep patterns and less stress helping with the strength gains.
    the foods not bad at all man. like u said, it's always chicken breast and then theres trout...but like y'all said, i'm lookin forward to the sleep patterns and less stress, and most importantly, women who don't look like linebackers with and std. thanks fellas
    -U.S.A.F.

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    -Deadlift-445lbs
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