I've been lifting for fifteen years and should know enough to do this on my own by now but I would really like some feedback on this new approach. I am 6'2" and 210 lbs with long legs so I'm naturally better at deadlifting and my squats have always lagged. I have recently taken a renewed interest in lifting heavy as I have been doing full body and lots of conditioning and complexes for several years now. I have had great success over the past couple of months using Kelly Baggett's ultimate split which is basically upper/ lower three days per week rotating through four workouts. As expected my upper body has responded better than my lower body and my bench press is getting dangerously close to my squat....yikes. My bench went from 265x5 to 285x5 and my squat (highbar, below parallel) went from 295x5 to 305x5.
At one time my squat was 365x5 but I weighed a little more. I'm really trying to push my squat up to 340x5 while maintaining upper body and I'll be happy. In one of Kelly's articles he mentions three day per week training for a certain lift to push it up so I am going to try squatting with this approach. I am just not sure what loading parameters to use so as not to overtrain but still get the best benefit from this approach.
I took last week off from lifting and come back Monday and did 295x2x5 and felt strong. Today (Wednesday) with sore quads from Monday, I worked up to 315x5, recent
pr (haven't done that in years); that week off apparently did some good. Now my legs are mega sore and I don't want to overdo it so I am thinking Friday maybe 275x5? Sorry for rambling.
The cycle would look like:
M-work up to heavy 3x5
w-work up to medium 1x5
f-work up to?
As far as deadlifts go; maintenance Moderate sets of 5 on Fridays?
Want to focus on the squat without any interference from deadlifting.
Any suggestions or tweaks?
Help with squat specialization..please
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