so ive basically just been squatting 2x a week , trying to drive it up as much as possible in a linear fashion. but about 2 weeks ago, I had 3 straight squat sessions where I couldn't get 205 up for 3x5. first 2 sessions, I smashed my first set easy, but the next 2 sets I couldn't get 5. 3rd session, I just sucked in general, couldn't even get 3 the first set.so, I deloaded to 185, and added a 3rd squat day and began deadlifting, a la starting strength, and the past 2 weeks ive worked back up. today I was supposed to do go from 195 to 200 for my workout, but I said screw it and just did 205. again, first 2 sets I ripped, then my last set I got stopped cold at 3. so, should I start making use of ramped sets, just working up to one really clean, heavy set of 5 instead of trying to push out 3 sets? or am I just being a wimp, lol, and just needa grind harder? my best clean single was 225, never tried above that, just for reference.
|
Thread: time to work up on squats?
-
07-08-2013, 06:29 PM #1
time to work up on squats?
-
07-08-2013, 06:43 PM #2
-
07-08-2013, 06:48 PM #3
Find a good program suited for your experience level, which is novice, so some 5x5, allpro's, stronglifts, etc. Or if you hate full body with a vengeance, find an upper/lower with an ideally linear progression scheme. Make sure you follow the parameters to the t, reset the weights as the program tells you to, push yourself, eat in a surplus (10-15% over estimated maintenance) and have good form. Rest longer between sets if you need to so you can recover, and with hard work you can do it.
If you make your own program and train intuitively at this point in your training career, you're wasting plenty of potential and time. You can theoretically make strength gains this way, but I doubt it'll be as optimal or fast as something that some strength coach has desingedAlways learning.
(For 5 reps)
Squat - 110kg
Deadlift- 115kg
Bench Press - 65kg
Overhead Press - 47.5kg
Doing Starting Strength by JasonDB/IceCreamFitness, check out my log: http://forum.bodybuilding.com/showthread.php?t=148385953
Check out my youtube page too: youtube.com/thebofitness
-
07-08-2013, 09:57 PM #4
what do you think of Kelly baggets "ultimate split"? http://www.higher-faster-sports.com/...matesplit.html... this article is where I got the idea to begin working up with my sets. its a good read in my opinion, but in case you don't want to read it, its basically:
-3 days a week
-rotate though 4 workouts (2 upper, 2 lower)
-improvement should be made in some way workout to workout, or week to week
-do some speed or plyometric work before each workout. stay consistent in your movement choice, and make progress in these as well (im an athlete, so this is important too)
and as far as rep and set set up. he says that he basically works up to a 1 heavy set (what he calls a "money set") in the given rep range for the workout, and just to try to beat that next workout. and as soon as you can hit that weight for 3 more reps than your target rep range, to up the weight. for example, your target rep range on squats is 5, once you hit a weight for 8 reps, you move up 5-10 pounds. I think I would just use this method on big movements, and for assistance or pump work stick with straight sets. but, heres the basic routine he posted
Monday(workout 1)
Bench Press or Board press variation 4 x 3-5
Wide Grip chin 4 x 6
Incline Dumbbell Bench Press 3 x 8
Barbell or Dumbbell Curl 3 x 8
Skull Crushers 3 x 10
Wednesday (workout 2)
Squat or box squat 4 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Ab work 3 x 10
forearms 2 x 20-30
Friday (workout 3)
Incline bench press or Shoulder Press 4 x 5
Rows 4 x 8
Tricep pushdowns 2 x 10
Preacher curl 2 x 10
Ab work 3 x 10
Monday (workout 4)
Deadlift or rack deadlift 4 x 5
Single leg squat variation 2 x 10
Calf Raises 3 x 15
Forearms 2 x 20
thoughts on this routine? sorry for making you read anyways, lol
-
-
07-08-2013, 10:04 PM #5
- Join Date: Oct 2012
- Location: Raymore, Missouri, United States
- Posts: 308
- Rep Power: 223
-
07-08-2013, 10:07 PM #6
- Join Date: Oct 2012
- Location: Raymore, Missouri, United States
- Posts: 308
- Rep Power: 223
-
07-10-2013, 07:53 PM #7
Similar Threads
-
Time to get it on!!!
By TKD in forum Powerlifting Workouts - Training JournalsReplies: 960Last Post: 09-09-2020, 08:44 PM -
Giving up on squats
By RW2 in forum ExercisesReplies: 15Last Post: 05-06-2012, 02:54 AM -
Time to man up and move iron
By Ragenori in forum Workout JournalsReplies: 7Last Post: 09-08-2010, 08:42 AM -
Time to get AMPED on Met-rx Amped ECN
By Colinballin23 in forum Supplement LogsReplies: 39Last Post: 02-22-2006, 02:53 PM -
Time to change up, need more mass and more core workouts...
By mistergin in forum Workout ProgramsReplies: 0Last Post: 02-13-2006, 05:52 PM
Bookmarks