Race to 405 Squat

[musclehead09]

hit 305x5 today. gonna go for 315x5 next time and hopefully get a solid rep of 350 soon

Nice! You easily have 350.

[Rags85]

3+ wave of 5/3/1. Messed up the weights, but finished on 315x8. May do an October meet. Should be good for 405 by then.

[Zarthon]

Did 2x5 at 295 and 3x5 at 300. Felt good all the way through. I'll probably go with 5x5 300 lbs for Friday.

Hit 1x4, 1x2 for 205 on front squats. I'd have tried more but I was working in some overhead squats as well.

edit: 205 front squats, not 200. My brain couldn't math yesterday, apparently.

[John4789]

Gonna hit a training max this weekend. Wish me luck squatbrahs

[LadyLore420]

Last Wednesday I hit a 245lb squat at 107lbs bodyweight. That's hamstrings on calves.

On Saturday I'd like to hit 255 or higher at my first meet.

Will check in and tell you how it goes :-)

[cirion0000]

245 lb for 8 reps last night was a great PR for me =)

Nowhere near you guys, but this thread is motivation for me to hit 405 as soon as I can though!



Yes I know, having the pins so high is kind of dumb. But sadly I need to for now, as I'm developing muscle memory for how far I should/can go down with my current flexibility, and I get lower back pain if I do it wrong because I get rounding at the bottom otherwise. Lifting injury free is my priority.

[mcapote3]

got up to 295 x 3 yesterday. working my way up. trying for 5 on monday.

[musclehead09]

Great job everyone!! Come August 25 I must start working out 3 days a week instead of 4. I'll have so much on my
Plate with college, work full time, studying for Certs, and much more. So I'll let you guys know my plan:

Tomorrow start intensity phase (July 27 - August 15)

Deload again (August 18 - August 22)

Peak with full body heavy singles, doubles, triples (August 25 - Sept 5)

Cruise into mock meet (Sept 8 - Sept 19)

Mock meet Sept 20

Start Madcows 5x5 September 29. Run this for as long as possible. I hope up to 6 months. If more is possible I will. But stalling on this happens faster than other programs. So after stalling on Madcows 3x I will do Texas Method for a couple years. Whenever stalling happens there I'll change variables (rep/set ranges, lift selection, etc).

[Ownster8932]

Great job everyone!! Come August 25 I must start working out 3 days a week instead of 4. I'll have so much on my
Plate with college, work full time, studying for Certs, and much more. So I'll let you guys know my plan:

Tomorrow start intensity phase (July 27 - August 15)

Deload again (August 18 - August 22)

Peak with full body heavy singles, doubles, triples (August 25 - Sept 5)

Cruise into mock meet (Sept 8 - Sept 19)

Mock meet Sept 20

Start Madcows 5x5 September 29. Run this for as long as possible. I hope up to 6 months. If more is possible I will. But stalling on this happens faster than other programs. So after stalling on Madcows 3x I will do Texas Method for a couple years. Whenever stalling happens there I'll change variables (rep/set ranges, lift selection, etc).

Just a note in regards to my experience on Madcows. Instead of only doing 3 or 5 on the top set, I'd do 3+ and 5+ on the top set (basically like how 5/3/1 has it). I'm using that for bench currently (just looking for something to keep my bench going while focusing on squat)- after my 10-day break (all my lifts were tanking) when I started Russian Squat Routine, I reset everything back. So I started with 215 to be my top set on Madcows bench and am on 245 tomorrow. I've been doing 8 reps on the 3+ day and 10 on the 5+ day and I think that makes the program a lot more effective. I just don't think that it gives you enough volume at higher weights otherwise). So I've basically been treating it like 5/3/1. Just to give you an idea of what I am doing currently:

Day 1- Squat(RSR)/Bench(Madcows)/Incline(Madcows)
Day 2- Rest
Day 3- Squat (RSR)/BOR(Madcows)
Day 4- Rest
Day 5- Squat(RSR)/OHP(5/3/1)/Bench(Madcows)/More OHP
Day 6- Rest
Day 7- Rest

Though the last few weeks I've been doing an arms day or DB shoulder press day on days 2/7 because 3 days a week just doesn't release enough energy for me, lol. Another thing I do is on the sets of 8 after the 3+ set, I do 10 reps instead of 8 and I do pause reps instead of TnG. And on incline I do a drop set after the top set with 135x10 (paused as well). Just some ideas to give you on how you could maybe milk more out of Madcows and make the program more effective (at least what has helped me).

On another note, tomorrow I'm maxing on squats and my long-ass reset will be over, lulz!

[musclehead09]

Just a note in regards to my experience on Madcows. Instead of only doing 3 or 5 on the top set, I'd do 3+ and 5+ on the top set (basically like how 5/3/1 has it). I'm using that for bench currently (just looking for something to keep my bench going while focusing on squat)- after my 10-day break (all my lifts were tanking) when I started Russian Squat Routine, I reset everything back. So I started with 215 to be my top set on Madcows bench and am on 245 tomorrow. I've been doing 8 reps on the 3+ day and 10 on the 5+ day and I think that makes the program a lot more effective. I just don't think that it gives you enough volume at higher weights otherwise). So I've basically been treating it like 5/3/1. Just to give you an idea of what I am doing currently:

Day 1- Squat(RSR)/Bench(Madcows)/Incline(Madcows)
Day 2- Rest
Day 3- Squat (RSR)/BOR(Madcows)
Day 4- Rest
Day 5- Squat(RSR)/OHP(5/3/1)/Bench(Madcows)/More OHP
Day 6- Rest
Day 7- Rest

Though the last few weeks I've been doing an arms day or DB shoulder press day on days 2/7 because 3 days a week just doesn't release enough energy for me, lol. Another thing I do is on the sets of 8 after the 3+ set, I do 10 reps instead of 8 and I do pause reps instead of TnG. And on incline I do a drop set after the top set with 135x10 (paused as well). Just some ideas to give you on how you could maybe milk more out of Madcows and make the program more effective (at least what has helped me).

On another note, tomorrow I'm maxing on squats and my long-ass reset will be over, lulz!

That's a very good setup. This is similar to GSLP (greyskull linear progression) which I did for 6 months. It was much better than SS which I had done for 6 months as well. You do 3x5 straight weight and rep out the last set.

I was thinking of running the following for Madcows to press more:

Monday
Squat 5x5
Bench 5x5
Pendlay Row 5x5
Skullcrushers 3x10
Barbell Curl 3x10
Facepulls 2x20
Cable Crunches 3x20

Wednesday
Squat 4x5
Overhead Press 4x5
Deadlift 4x5
CGBP 2x10
Weighted Chins 20 total reps
Rear Delt Flyes 2x20

Friday
Squat 1x3, 1x8
Bench 1x3, 1x8
Pendlay Row 1x3, 1x8
DB Shoulder Press 3x10
Dumbbell Curl 3x10
Cable Crunches 3x20

[Ownster8932]

That's a very good setup. This is similar to GSLP (greyskull linear progression) which I did for 6 months. It was much better than SS which I had done for 6 months as well. You do 3x5 straight weight and rep out the last set.

I was thinking of running the following for Madcows to press more:

Monday
Squat 5x5
Bench 5x5
Pendlay Row 5x5
Skullcrushers 3x10
Barbell Curl 3x10
Facepulls 2x20
Cable Crunches 3x20

Wednesday
Squat 4x5
Overhead Press 4x5
Deadlift 4x5
CGBP 2x10
Weighted Chins 20 total reps
Rear Delt Flyes 2x20

Friday
Squat 1x3, 1x8
Bench 1x3, 1x8
Pendlay Row 1x3, 1x8
DB Shoulder Press 3x10
Dumbbell Curl 3x10
Cable Crunches 3x20

So it seems you added some DB shoulder press and CGBP? I think those are good ideas. I do think more than anything though, trying to push harder on those tops sets than the required 3/5 will result in much better results and more longevity in the program (so obviously you would take the 5/3/1 approach and start with 10% below your true 1RM). I tried running Madcows for Squats/Bench/Incline/Deadlift at the same time and only did the required number for squats/DL and I made zero improvements and capped out on those super quick. While I am still humming along on bench and I took about the same step back on all my lifts before starting Madcows (in terms of starting lighter than my actual max). So maybe you will have good progress just doing the required 3/5 reps, but to me, I really don't see why so many people like this program (as written). It's really, really low on volume at decent weight as written.

I'm only going to be using it as a framework on bench/incline just because what I'm doing with it seems to be working quite well. But will definitely not be using it on squats/DL. I like the set up you are thinking of running, though.

Once the RSR is over (tomorrow), I will be transitioning more to what I was doing before that was working well:

Day 1- BS
Day 2- Bench/Incline
Day 3- DL/BOR/FS
Day 4- Rest
Day 5- BS
Day 6- OHP/Bench
Day 7- FS/BOR
Day 8- Rest

Not including accessories and stuff. For BS/DL I will use the GZCL method; for bench/incline/BOR I will use Madcows; and for OHP I will use 5/3/1. For FS I am unsure whether I will use 5/3/1 or GZCL. This is more of a "power building" or whatever strategy. The compound BB movements are heavy more PL style and the accessories faster paced, higher rep.

[musclehead09]

So it seems you added some DB shoulder press and CGBP? I think those are good ideas. I do think more than anything though, trying to push harder on those tops sets than the required 3/5 will result in much better results and more longevity in the program (so obviously you would take the 5/3/1 approach and start with 10% below your true 1RM). I tried running Madcows for Squats/Bench/Incline/Deadlift at the same time and only did the required number for squats/DL and I made zero improvements and capped out on those super quick. While I am still humming along on bench and I took about the same step back on all my lifts before starting Madcows (in terms of starting lighter than my actual max). So maybe you will have good progress just doing the required 3/5 reps, but to me, I really don't see why so many people like this program (as written). It's really, really low on volume at decent weight as written.

I'm only going to be using it as a framework on bench/incline just because what I'm doing with it seems to be working quite well. But will definitely not be using it on squats/DL. I like the set up you are thinking of running, though.

Once the RSR is over (tomorrow), I will be transitioning more to what I was doing before that was working well:

Day 1- BS
Day 2- Bench/Incline
Day 3- DL/BOR/FS
Day 4- Rest
Day 5- BS
Day 6- OHP/Bench
Day 7- FS/BOR
Day 8- Rest

Not including accessories and stuff. For BS/DL I will use the GZCL method; for bench/incline/BOR I will use Madcows; and for OHP I will use 5/3/1. For FS I am unsure whether I will use 5/3/1 or GZCL. This is more of a "power building" or whatever strategy. The compound BB movements are heavy more PL style and the accessories faster paced, higher rep.

I can see why it didn't work for you and others. I would think after week 4 breaking the 5 rep set PRs every week would be good to drive progression. I like your idea though and definitely won't cancel it out. I just don't wanna change the core program. Whenever it'd stop working (what I have wrote out) I'll be going to Texas Method for an extended period of time (1-2 years hopefully) and that programming has great volume while going heavy.

[Ownster8932]

I can see why it didn't work for you and others. I would think after week 4 breaking the 5 rep set PRs every week would be good to drive progression. I like your idea though and definitely won't cancel it out. I just don't wanna change the core program. Whenever it'd stop working (what I have wrote out) I'll be going to Texas Method for an extended period of time (1-2 years hopefully) and that programming has great volume while going heavy.

Gotcha, lol. Just sticking to the program might work out great for you; just wanted to give you a bit of what I experienced and things that might help if you find yourself stuck and not progressing like I did. Good luck!

[GoJu]

Today's back squats:

stretching
barx10
145x3
195x3
245x3
3sx5r@285

All done no belt, was collapsing over alot more than last workout, and I'm getting alot of pain in the left side of my left knee; pretty bad workout overall. It might be the weight moving forward, but I'm not sure what could be the cause of it (the knee pain). Anyone have any ideas what the cause could be for lateral knee pain at the bottom of the squat and how to treat it? Any help is appreciated, thanks!

[musclehead09]

Gotcha, lol. Just sticking to the program might work out great for you; just wanted to give you a bit of what I experienced and things that might help if you find yourself stuck and not progressing like I did. Good luck!

After talking with my friend who has 4/5/6 plates on the big 3 I'm going to do something unorthodox. I'm going to run a full body version of westside. Some here may disagree and yes it's not really westside then. But I'll do all RE/DE work on Sundays. ME work on Wednesdays. And light RE/accessory stuff on Fridays.

[Ownster8932]

Maxed out today: Got 325!

I went:
Barx10
95x5
135x5
185x2
225x1
250x1
275x1
290x1
305x1
315x1
325x1

Videos of the 315 & 325 are here:





It has been an interesting last 2 months or so. I was doing an Ed Coan DL routine and was going great. Then in week 8 or 9 (after having been crushing it the first 7 or 8 weeks) I just completely crapped out. So I did a deload week and decided to give Madcows a try. Crapped out on that after like 3 weeks. Said ok, **** it, I'm going to just take a break and took 10 days off to let my body heal and then reset. Then I started doing the Russian Squat Routine using a max of 245. Today was the last day of the routine and was max out day. Needless to say I was pretty happy considering how frustrated I have been for a while. I brought the belt in because I was going to max beltless and then keep going with the belt, but I just kept going and decided to just call it a day after the 325 since I never really use a belt anyways. I wasn't even feeling it today either going in- I thought I would get maybe 290, lol.

So I'm happy and looking forward to continuing to make gainz.

[John4789]

So I worked up to a training max on Saturday, My 3 attempts went well:

140kg/308lbsx1
150kg/330lbsx1
160kg/352lbsx1

Only 20 kg to go... Am I gonna make it brahs?

[musclehead09]

Pause squat grinder PR of 285x2 today. I suck at pause squats. Probably a good 20-30 lb difference. Then I front squatted 155x8 after 2x4. Stopped at 8 cuz I felt like I was going to puke lol. Had 10-12 in me if I kept going. Good PRs today. Next week is front squat. Will aim for 215-225x2 and the week after normal squats I'll aim for 305-315x2-3

[goosefrabbas]

I haven't posted in here since page 1. So here's my last two squat days.

Last week
245-3x4
265-3x3

Today
255-3x3
275-2x2
280-1x2
285-1x2
300-1x2

(weight - sets x reps)

Here's a vid from today with some bonus deadlifts at the end.

[AkaKuro]

Started at 1 plate post bulging disc injury, now getting ready for meet this sat!

[adpowah]

I've been training for a 10k the last few weeks (and will continue through the end of September) so my squat activity has been pretty mild. I did some paused front squats last night and worked up to 205 x 3. I probably won't have much to report in until October since I will be keeping it lighter and higher volume.

[mcapote3]

mondays squats

High Bar Squat

95 Lb x 3 reps @ 4
150 Lb x 5 reps @ 6
185 Lb x 5 reps @ 6.5
225 Lb x 5 reps @ 7
260 Lb x 5 reps @ 8
295 Lb x 5 reps @ 10

[Zarthon]

Pretty good thus far.

Monday high bar:
45lbs 1x5
135lbs 1x5
225lbs 1x5
305lbs 5x5

Wednesday Front Squats:
45lbs 1x5
75lbs 1x5
145lbs 1x5
200lbs 2x5

Wednesday Overhead Squats. Done after OHP so my shoulders were already pretty shot.
45lbs 1x5
75lbs 1x5
85lbs 1x5

[musclehead09]

Strained my abdomen doing too many hanging leg raises Monday. Hoping it doesn't effect my deadlift session and more squats Friday. Instead of going for a new 5RM on deadlifts I'll probably just do 5 singles. Then a few doubles on squats.

[Ownster8932]

Hit 3x3 @ 300 and 2x3 @ 275 yesterday. Pretty damn happy about it, lol.

[musclehead09]

Hit 3x3 @ 300 and 2x3 @ 275 yesterday. Pretty damn happy about it, lol.

Freaking nice!

[arturogatti]

Hit 5 front squat singles with 285 on Sunday. Maxing out this coming Sunday.

[Rags85]

1+ day of 5/3/1 yielded 5 reps at 325. Felt very weak on all lifts this week due to lack of sleep. I'm expecting to return much stronger after deload week.

[squideh]

I gotta say I'm impressed yet confused about squat rep work for people in the powerlifting section in general. I have squatted a sanctioned 385 in competition and it was fairly easy, yet I highly doubt I could do 315x5. Based on Monday's workout when I did 5 sets of 310x2 and how much of a struggle it was.

[Rags85]

I gotta say I'm impressed yet confused about squat rep work for people in the powerlifting section in general. I have squatted a sanctioned 385 in competition and it was fairly easy, yet I highly doubt I could do 315x5. Based on Monday's workout when I did 5 sets of 310x2 and how much of a struggle it was.

Different people are different. My max in training so far is 375, but I also hit 315x8. I think I am currently generally better at squat reps then heavy singles because I spent soooooo much time deloading while working on form. I went about 2 years just working on form with weight from 135-255. However, now as I am training with consistent and "good" form, I expect my max to increase quickly for a little while. However, I won't really know I guess, because I won't test it every month.