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Riding the squat wave

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  • Riding the squat wave

    Hi all,

    Quick bit of background:26/m/170. I've considered myself an intermediate lifter at my current strength levels and wanted to get into the advanced category for body weight.

    So a few months ago I set 3-6-12 month goals for myself. My 3 month goal was to increase my squat from 285 to 325. To do this I've added some squat volume and done a few different lifts that I feel have been invaluable. By no means am I claiming to have reinvented the wheel but here has been my current squat plan:

    Monday - Pause squats, 3 seconds in the hole, 3 reps for 5 sets, started at 70% of 1rm. Been doing a linear progression with this bad boy.

    Mid week: Some for of max height box jump. Wendler deadlift.

    Late week: Wendler squat session with BBB front squats (5x10). My last 5+ set was at 260 and I was able to rep it out for 10, crushed my old 10rm (of 235). I'm on target to max out again next Friday where I'm going to do my damnedest to hit 325.

    Anyways, I just wanted to share my plan, hear any input from you all, and get some motivation for my up coming max out. When (if) I hit 325, my next goal is to go after that 4 plated bastard, 405.

    Thanks for reading, Jim

  • #2
    A: What is your bodyweight
    B: When are you doing your other lifts, like the presses? Are you feeling recovered enough from the paused squats Monday to deadlift heavy Wednesday?
    The Champagne of Beards

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    • #3
      170lb bodyweight. Generally I'll be ok for deads after pause squats. However, If I'm feeling extra burned out pause squats are the first thing to go. Also, I'll usually go 2 wendler cycles before a deload week.

      I do my benching with squats
      Last edited by JimmyDamage; 11-05-2013, 10:55 AM.

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      • #4
        Numbers look impressive even right now! Keep up the good work. I wish I was near that number. I started training consistently about a month ago after taking a hiatus for QUITE a while.

        Started doing reverse pyramid training, deadlifts and chins on Mondays, Bench and push-ups on Wednesdays and Squats and Presses on Fridays. Been doing a 6,8,10 rep scheme and increasing 5lbs. each week if those numbers are hit. Squatted 175 as my top load last week for 6 and I was ecstatic, haha! Progress comes slow, but the rewards are awesome.

        Keep it up, and I'm sure you'll hit 4 plates

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        • #5
          Originally posted by JimmyDamage View Post
          170lb bodyweight. Generally I'll be ok for deads after pause squats. However, If I'm feeling extra burned out pause squats are the first thing to go. Also, I'll usually go 2 wendler cycles before a deload week.

          I do my benching with squats
          Gotcha. No standing presses at all? I have just started a similar program. I do this:

          Mondays:
          5/3/1 Squats
          5/3/1 Bench
          Power Cleans (5 sets of 3, LP)

          Thursdays:
          5/3/1 Deadlift
          5/3/1 Press
          "Light" squats (gonna be 2-3 sets of 5 ~ 70% training max) for now.

          If the pause squats work really well for you, I might switch to those on Thursday. Keep us posted.
          The Champagne of Beards

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          • #6
            Originally posted by RichMahogany View Post
            Gotcha. No standing presses at all? I have just started a similar program. I do this:

            Mondays:
            5/3/1 Squats
            5/3/1 Bench
            Power Cleans (5 sets of 3, LP)

            Thursdays:
            5/3/1 Deadlift
            5/3/1 Press
            "Light" squats (gonna be 2-3 sets of 5 ~ 70% training max) for now.

            If the pause squats work really well for you, I might switch to those on Thursday. Keep us posted.
            Rich,

            I don't currently press other then on my Olympic lifting day when I hit C+J hard. Your program looks solid and I might have just convinced myself to add strict press to my deadlift day. Super setting some high box jumps with BBB sets of press seems pretty tasty.

            It's only been a couple months but I really can't say enough about the strength gains from pause squats. Since you are already doing a lighter squat day it won't have to change your programming. I've felt much more explosive when coming out of a normal back squat and have been able to hit more reps/weight consistently.

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            • #7
              Originally posted by JimmyDamage View Post
              Rich,

              I don't currently press other then on my Olympic lifting day when I hit C+J hard. Your program looks solid and I might have just convinced myself to add strict press to my deadlift day. Super setting some high box jumps with BBB sets of press seems pretty tasty.

              It's only been a couple months but I really can't say enough about the strength gains from pause squats. Since you are already doing a lighter squat day it won't have to change your programming. I've felt much more explosive when coming out of a normal back squat and have been able to hit more reps/weight consistently.
              Yup, pause squats use the 'Time under Tension' technique to increase strength. Definitely, include overhead presses on DL days, seems to work on balancing out workout and works many of the same muscles (as dreads), at different angles.

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              • #8
                Rookie question for Rich. When you say 5/3/1, what are you describing? I am reading it as a set of 5, a set of 3 and a set of 1. Is that correct?

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                • #9
                  Originally posted by darylb View Post
                  Rookie question for Rich. When you say 5/3/1, what are you describing? I am reading it as a set of 5, a set of 3 and a set of 1. Is that correct?
                  5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength: Jim Wendler: 9780557248292: Amazon.com: Books

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                  • #10
                    Originally posted by darylb View Post
                    Rookie question for Rich. When you say 5/3/1, what are you describing? I am reading it as a set of 5, a set of 3 and a set of 1. Is that correct?
                    5's one week, 3's one week, a 5 and a 3 and a 1 one week, all at prescribed percentages of your 1RM. With extra reps on the final sets if you dare. See Quikky's link above for further details.
                    The Champagne of Beards

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                    • #11
                      Big fan of the Wendler 5/3/1. I started doing it after an injury back in 2011.

                      Rules are simple. Follow the program and you will pick up a minimum of 5lbs on your upper body lifts per month (bench/press) & 10lbs on your lower lifts (squat/deadlift) per month.

                      Tailor your assistance work to your goals & it will deliver real world gains, not some magazine hype. I use it combined with Crossfit in the winter. In the summer I cut down to just the lifts and spend most my other time mountain biking.


                      blackironbeast.com is what I use for the calculator. I input my numbers, print the packet and get to work.
                      Last edited by nojoke; 11-07-2013, 03:29 AM.

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                      • #12
                        Little update,

                        Hit 275 x 6 yesterday on back squat. This was on the low end of my goal which was 5-8 but I am happy none the less. Probably could have squeezed out another rep safely so I'm kicking myself a little. I'll take a new 5rm PR. Counting down the days until max out friday.

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