do ittttt. You and simon and I can all run 20 rep squats for 4-6 weeks in a couple of months.
Quote:
Originally Posted by GqArtguy
Do 462 for 20 then, at that depth. No suit, power pants, wraps, or sleeves. Most Ive ever seen him squat is 655 and he worked up to 606 after that 20 repper.
Yeah ill give it a shot once i finish my 12 weeks of smolov. I think I can surpass his 20 reps, but time will tell, always love a challenge.
I've got a meet in november, then december will be smolov, so january can be 20 rep squats I think, then back to another comp cycle. I think I'll just do 1x20 once a week. My raw squat should go through the roof, and it will give me heaps of conditioning, good base to start a comp cycle from.
11-1-09:
deloadish week. I only did 1 other bench workout this week. The deadlift bar was being used when i got there today, so i decided to just do the trap bar, and keep it fairly light.
Trap Bar deadlifts:
245x3
295x2
335x5
365x1
385x1 (best is 465 at 233. this was slowish, but it's the first time i've touched a trap bar in over a year.)
295x5x2
Axle clean+press:
125x2
125x3
145x1
155x1
165x1 (technically, my best clean+press i think. best axle out of a rack is 170x1)
145x4
Front squat:
115x2
125x1
135x2
145x1
155x1
165x2- easy. form was excellent for these, and it looks like my mobility and PC strength is really coming along from the box squats. I think i'll try and push these over the next few weeks on event days. probably will stick to 1-3 reps and just do multiple sets.
Leg Press:
245x10
295x10
335x10
245x20
Tri work: 5 sets
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when you did the hatch squat program, did you use your actual 1rm? or do you use something like a 2-3rm.
I never know how much to use in calculators. As there is somewhat of a difference of what I could do any given day walking into the gym vs what i could do in a contest with more adrenaline as well as rest before hand.
when you did the hatch squat program, did you use your actual 1rm? or do you use something like a 2-3rm.
I never know how much to use in calculators. As there is somewhat of a difference of what I could do any given day walking into the gym vs what i could do in a contest with more adrenaline as well as rest before hand.
i'm pretty sure it was my real 1rm at the time, or at least real close to it. I would just use my real 1rm or 2rm, and adjust 5lbs or so if you need to, but keep it as close to the weights as you can.
The thing that was so brutal for me on the squats, i remember, was the 2 weeks of high reps for multiple sets on the squats when i hadn't done more than a few reps previously.
If this is for you, it should be easy(-ier) since you've done smolov before. It's a good program though. I think i saw a 25-30lb pr
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i'm pretty sure it was my real 1rm at the time, or at least real close to it. I would just use my real 1rm or 2rm, and adjust 5lbs or so if you need to, but keep it as close to the weights as you can.
The thing that was so brutal for me on the squats, i remember, was the 2 weeks of high reps for multiple sets on the squats when i hadn't done more than a few reps previously.
If this is for you, it should be easy(-ier) since you've done smolov before. It's a good program though. I think i saw a 25-30lb pr
Yeah it looks like an interesting program. I am curious about the carryover of the front squats I would be doing, I am a shitty front squatter, but that may be due to the fact that I do them 2x per year haha.
The only problem with hatch is that its 12 weeks and I likely have a contest right at the end of it. I am not sure I could go to the meet without spending a good deal of time in my gear and handling heavier weights.
looks like a solid program though. I love smolov and if it wasn't for the wear and tear on my muscles/joints I would run it for very long periods of time (just lowering the weights and starting back up when progress stalled). But with the tendinitis forming in my knee and scar tissue building up in my glutes, its just to painful.
Gayle Hatch was/is an oly coach, who has had very good results from his lifters. Given the fact that front squats are used a lot in oly lifting, that's why they're in the program.
They're pretty damned brutal after back squats.
Quote:
Originally Posted by Frank.S
Yeah it looks like an interesting program. I am curious about the carryover of the front squats I would be doing, I am a shitty front squatter, but that may be due to the fact that I do them 2x per year haha.
The only problem with hatch is that its 12 weeks and I likely have a contest right at the end of it. I am not sure I could go to the meet without spending a good deal of time in my gear and handling heavier weights.
looks like a solid program though. I love smolov and if it wasn't for the wear and tear on my muscles/joints I would run it for very long periods of time (just lowering the weights and starting back up when progress stalled). But with the tendinitis forming in my knee and scar tissue building up in my glutes, its just to painful.
do you/anyone know of any other squat programs?
Front squats definitely have their place. They're pretty beneficial for quad strength, and also to build up flexibility, and also to not stress your lower back as much. It's a good way to get more volume in at the end of the program w/o stressing your back.
I would wait until your meet is over before i did Hatch. It's still pretty brutal, but i'm not sure how well it would be towards increasing your squat for a meet.
I personally think smolov is pretty ridiculous. Squatting that much will definitely take a toll on the body. Not to say it doesn't work, but i think there are more effective ways without destroying your body. Just my opinion... the risk/benefit ratio isn't there.
Other squat programs (can't speak for how well they work):
i'm thinking of still sticking with a linear model for deadlifts, but instead of doing 5/3/1, doing something like 3/2/1.
Since i'm getting closer to my max weights this next cycle, i really dislike the idea of doing reps. Not because it's hard, but because i don't want to jack my back up again doing high rep deads if my back rounds.
Plus, i feel i have a lot of untapped potential with heavier triples, doubles and singles, and they work a lot better in bringing my pull up than 5+ reps. My best triple (370) was done when i was just doing my own thing doing some triples.
I'm thinking keep it 3/2/1 for week to week, as long as my form stays solid.
IMO, i'd rather keep upping the weights, and keeping my form solid rather than keeping 80% of my 1rm and doing high reps and risk jacking my form up. Plus, if i get stronger with singles doubles and triples, i can always drop down and do some reps with a lighter weight that i would be scheduled with 5s.
Any opinions??
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I don't really see how form is more likely to get worse with 5 reps (with a lighter weight) then 3 reps.
I dont think there is anything wrong with using 3/2/1 instead though.
I used to use a 3/2/1 template almost exclusively for squats in the past. I actually did 3rm/2rm/1rm. The only thing that was ever a problem was that there is such a small difference in weight between a 3rm and a 1rm. Eventually I made the 3rm day a 3x3 day, which you may want to consider.
I don't really see how form is more likely to get worse with 5 reps (with a lighter weight) then 3 reps.
I dont think there is anything wrong with using 3/2/1 instead though.
I used to use a 3/2/1 template almost exclusively for squats in the past. I actually did 3rm/2rm/1rm. The only thing that was ever a problem was that there is such a small difference in weight between a 3rm and a 1rm. Eventually I made the 3rm day a 3x3 day, which you may want to consider.
it gets worse with 5 reps, because i really push myself to get more reps than 5, so it usually ends up being 80% of my 1rm with 6-8 reps. So, the form goes to shit.
what did you do for the 3x3 day? same weight for all 3 sets, or did you go up with each set?
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I just kept the weight the same. right around a 5rm.
cool. i may try something similar to that. Maybe go for a heavy single on the 1 day. We'll see. I'll play around with it a bit. I think as long as i'm pulling heavier each week, it'll be all good.
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If you find that you are starting to good morning the weights, you need to arch your back harder, soon as you start stalling and the weight tries to push you forward, arch your back as hard as possible.
Squats look fine though, just add some weight.
Ive been training my brother who is built like you (maybe not quite as tall but hes 6'2). The one difference that he has to concentrate on that I never have is sitting back, with longer femurs I think its easier to let your knees come forward and not keep them pushed out on the way up. It looks like you are doing a pretty good job of that though.
If you find that you are starting to good morning the weights, you need to arch your back harder, soon as you start stalling and the weight tries to push you forward, arch your back as hard as possible.
Squats look fine though, just add some weight.
Ive been training my brother who is built like you (maybe not quite as tall but hes 6'2). The one difference that he has to concentrate on that I never have is sitting back, with longer femurs I think its easier to let your knees come forward and not keep them pushed out on the way up. It looks like you are doing a pretty good job of that though.
yep, i've been trying to arch harder on the reps, specifically last week on this video. Still need to work on it a bit more though. It may be weak, but it'll get stronger as my pull gets better.
Yea, i'm like 6'3 to 6'4" and it's a bitch to squat. I'm liking squatting a lot more though. I'm planning on going 190x3+ this week, and then 200 i think the week after (the weight i hit for a hardish single at the start of 5/3/1.
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Looks okay, but why the box?
builds up hamstrings a lot more for deadlifting, quicker recovery, and builds up my hip strength a lot more. Plus, it'll build my power out of the hole a lot more. They're significantly harder for me than free squats.
I'm planning on box squatting until they start to stall out, or maybe for a few more months, and then going to free squats. I am free front squatting on event days though.
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have your tried doing like 100rep work with bands for your hips etc, I know louie does this when lifters are having trouble recovering between sessions.. or is it not a recovery issue?
I find box squats good in terms of recovery. I think I could box squat heavy every day if it wasn't for the eventual tendinitis that starts to form in my knees.
have your tried doing like 100rep work with bands for your hips etc, I know louie does this when lifters are having trouble recovering between sessions.. or is it not a recovery issue?
I find box squats good in terms of recovery. I think I could box squat heavy every day if it wasn't for the eventual tendinitis that starts to form in my knees.
nah, the hips are actually feeling really good. Today they were just a little fatigued feeling because i did a lot of hip intensive work on sunday (tire flips, deadlifts, yoke and front squats. I'm still keeping up with all the mobility work, foam rolling and single leg work in my workouts, so i think that's really helping.
I really don't have a problem with soreness or anything anymore from box squats. The only thing that ever gets moderately sore on me are my ham/groin area.
Box squats are going well. I mean i singled 205 a few months ago, and next week, i'll be doing it for reps. I'll keep riding them out until they stall, then go to free squats.
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