Posted: 1/31/2010 8:59:20 PM EDT
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How do you guys do it?
I'm up to 290 for 3x5 and 275 for 5x5, but am struggling to make progress past this point. I started with Starting Strength, 3x5, MWF. Then progressed to 3x5 on Monday and Friday; with a Wednesday recovery workout at 80% of Mondays load for 2X5. I have just started the Texas Method (5X5 on Monday, 2X5 @80% on Wednesday, and a heavy set of 5 on Friday) but am struggling with the Texas Method. The 5X5 day is a real bitch, especially if I have done any yardwork or hiking that day or the day before. But it also seems like only one "stressing" workout a week isn't enough to drive progress on the squat. I seem to need more than that to get the job done. My next idea is to alternate between heavy 3x5 days and 80% 2x5 recovery days. Maybe this will be enough stress to spur an adaptation, but not enough to overtrain. Any thoughts? |
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Here is a link with some info OP. Good call Kasab. http://www.fitnessforoneandall.com/powerlifting/article/assistance/squat.htm Quoted: How about using more exercises than just the squat to drive your squat up? |
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Quoted:
wendler's 5 3 1 +1. i use squats as an assistance (boring but big=5x10x50% of training max) after the main squat sets. to get better at squatting, just squat. doing 70+ reps of squats (warm ups, work sets, assistance) will add size and strength. the first few workouts will be crippling though. same thing for deads, military press and bench. |
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At this point I would say you're going heavy too often and not mixing it up with some other squat. Starting Strength IMO is good for very basic but that can only last so long. Others will probably disagree.
Squats can take 4+ days to recover from completely if lifting heavy and lifting to fatigue on the last set or two. It drains the Central Nervous System (CNS). If you've been up to this for a few weeks without much break, it will catch up to you. This is my suggestion and it seems to work for just about everyone I've ever coached and talked to in training. Don't go to fatigue on last sets. If you want to squat 3x wk: Day 1 1x5@75%, 1x5@80%, 1x5@85% Day 2 A2G Front Squat 3x5@50% of max regular squat Day 3 1x5@55%, 1x5@65%, 1x5@75% Squat 2x wk: Day 1 1x5@75%, 1x5@80%, 1x5@80%, 1x5@85% Day 3 1x5@55%, 1x5@65%, 1x5@65%, 1x5@75% Take a week off if you've been going for more than a month without a break. I got up to 405lbs at 5' 11.5" and 172lbs 5.2%bf. Adding some other leg lifts help too as mentioned previously. Dead lifts and power cleans are good choices. Same Set/rep set up as above. |
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Quoted:
Quoted:
wendler's 5 3 1 +1. i use squats as an assistance (boring but big=5x10x50% of training max) after the main squat sets. to get better at squatting, just squat. doing 70+ reps of squats (warm ups, work sets, assistance) will add size and strength. the first few workouts will be crippling though. same thing for deads, military press and bench. I use front squats as assistance exercises because it gets me out of the rack and allows others to squat(only 1 rack at my gym). This is only my first month on boring but big, but I like it so far. |
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Sounds like what you need is a week off so your CNS can recover. Also think about the vid that GR8WHTE posted about mixing up your days using lighter weight to work on generating speed and using lighter weight with bands and chains and other shit hanging off the bar to make it more unstable. Also, if progressing on the squat is really important, look into doing a 20 rep squat routine for a few weeks. From what I've heard, it will make your legs massive and help overcome your squat plateau. |
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Squat once a week and deadlift once a week. They work enough of the same muscles they feed off each other. It will be up to you to figure out the percentages. Again, I HIGHLY recommend Wendler's 5-3-1. From using it, I've made over a year of steady gains on all lifts with it and lost 20#. Just remember to do it as written and don't tweak it for several cycles.
I do recommend westside methods but unless you have someone versed in them hands on with you, it's tough to know if you are doing it right. Also, speed work isn't for everyone. I never felt I got anything out of speed squats and only ever hurt myself doing speed benches (3 strained or torn pecs). Also, Matt Wenning is the man. I met him and Louie in Cleveland a few years back... great guys. I just sat there and soaked up what they were saying. 20 rep squatting won't make you any stronger but will put some mass on your legs if you do it correctly. More than anything, it will show you how mentally tough you are. To quote Mark Rippetoe: If you do an honest set of 20 reps squats, you will see Jesus by the end of the set and he may ask to work in. Unfortunately, you will have to experiment with several methods to find the one that works for you. That being said, to get better at squatting, just squat. Doing the actual movement builds the neural pathways to make the body more efficient (grease the groove). |