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Improving squat one rep max
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Improving squat one rep max - Apr. 30 2008 7:33:36   
Banamofo31

 

Posts: 78
Joined: Jun. 19 2007
Status: offline 		Wondered what the general consesus is on the best way to improve squat strength and your one rep max, i have been doing a pyramid routine at the start of my leg workout, something like this:

8rep @ 130lb
6rep @ 180lb
4rep @ 220lb
2rep @ 250lb
1rep @ 270lb etc

any thoughts on how to improve this?
Post #: 1
RE: Improving squat one rep max - Apr. 30 2008 13:20:47   
iaink


Posts: 2910
Joined: Jan. 3 2006
Status: offline 		So thats on week. How do you plan to progress towards a new pb?

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Post #: 2
RE: Improving squat one rep max - May 3 2008 0:32:39   
Banamofo31

 

Posts: 78
Joined: Jun. 19 2007
Status: offline 		After the pyramid, I'll keep adding weight and doing sets of one rep, until i can't perform one rep i guess, and hope to improve each week, is this the best thing to do or not?

(in reply to Banamofo31)
Post #: 3
RE: Improving squat one rep max - May 3 2008 14:42:26   
iaink


Posts: 2910
Joined: Jan. 3 2006
Status: offline 		I am sure it will work to a point.

To get stronger at a lift you need to practice the lift with low reps and mod-heavy loads, whilst planning in some porgression and cycling intensity. How you do that is open to suggestion.

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RE: Improving squat one rep max - May 3 2008 18:11:03   
Banamofo31

 

Posts: 78
Joined: Jun. 19 2007
Status: offline 		cycling intensity..... kind of like the westside barbell routine??? with the dynamic effort day once a week as well lifting heavy. I havent tried that yet but was planning to soon

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Post #: 5
RE: Improving squat one rep max - May 4 2008 13:45:31   
iaink


Posts: 2910
Joined: Jan. 3 2006
Status: offline
quote:

cycling intensity..... kind of like the westside barbell routine??? with the dynamic effort day once a week as well lifting heavy.


Yes and no. WS stuff is 'a' way to manage intensity.

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"Play Stonehenge!"

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Post #: 6
RE: Improving squat one rep max - May 5 2008 0:30:18   
Banamofo31

 

Posts: 78
Joined: Jun. 19 2007
Status: offline 		Any suggestions for other ways? what have found gives the best results? or is it best to just mix it up?

(in reply to Banamofo31)
Post #: 7
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