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a routine to boost my squat...

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Robert
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2003/12/28 16:51:29 (permalink)

a routine to boost my squat...

and hopefully progress on everything else too.

what do people think to this reduced volume routine:
this will be performed 2-3 times a week depending on recovery. basically i want to perfrom the workout in bold as often as possible, and will use the other on days when i cannot manage the former. is this stupid??? could it work???

goodmornings 3x3
squat/sldl 3x3
clean+jerk/dumbell snatch 3x2
chins/pullups 3x5
dips/close grip bench 3x5
abs+gripall days
25-40mins HIIT or fightingall days

so ideally, mon,wed+fri would all be the bold workout, but if nessecary, mon+fri would be the one in bold and wed would be the other. you will notice there is no DL in there, this is because my squat is sh.t compred to my DL and i want to bring it up to scratch.

thoughts??
rob
#1

13 Replies Related Threads

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    rogerthedog
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    RE: a routine to boost my squat... 2003/12/28 16:57:23 (permalink)
    Give it a go and see how you get on.
    Two things jump out at me though:
    1. I think I'd want to start with squats.
    2. I wouldn't do any resistance training every day ie abs and grip.
    #2
    veganlifter
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    RE: a routine to boost my squat... 2003/12/28 20:38:41 (permalink)
    rob mate, give that routine a try, and remember treat every set like it was your last, gigve it 100%, don't think about the remaining exercises you have left for the day, THEN come back here and tell us how you did

    Maybe i am just in such a bad condition or whatever, but mate if I would go 100% with my GM's and squats there ain't much else I can do - clean & jerks after them would be a killer, but dips and chins on top of all that would be a definite suicide.

    The problem about this kind of routines is that eventhough you think that you can apply 100% to all of your working sets, back of you mind you are holding back and reserving energy for the remaining session. Or you are so wasted halfway that it serves no real purpose to continue.

    If you want to focus on your squats, i'd suggest a split routine so you could do all kind of neat squat assistance exercises like bottom position squats, speed squats, maybe even box squats and so on..
    #3
    Robert
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    RE: a routine to boost my squat... 2003/12/29 17:09:46 (permalink)
    RTD:

    two good points i think, abs aren't trained as a whole every day, it would pan out something like
    mon=weighted sit ups [feet pinned]
    wed=weighted side bends
    fri=hanging leg raise

    i see what you mean about the squat, but as i am not deadlifting then i would want my back to stay strong during this short term program.

    VL:

    again, some good oints, subtyley telling me "your havin' a laugh son" and i can see where your coming from, TBH if anyone else posted this up, my reply would start along the lines of; LOL..

    but i acn't see the harm in trying. got plenty of years left to improve my squat in more conventional ways.

    many thanks to both.
    rob
    #4
    Robert
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    RE: a routine to boost my squat... 2003/12/29 17:11:47 (permalink)
    VL, also

    i know that i cannot give it 100% on things like dips/chins etc after GM's and squats, but squatting is the primary goal here, my dipping and chinning is quite good alreay and would deteriate that much i don't think..
    thoughts?
    rob
    #5
    veganlifter
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    RE: a routine to boost my squat... 2003/12/29 18:48:10 (permalink)
    well, only way to find out how it works is to give it a shot mate. If it feels like too much one way would be to split your squat westside style to maximum effort session and then speed day where you could also do some cool assistance work.

    Something along the lines of:

    ME day:

    back squat work you way up to 3x3
    good mornings 3x3
    optional: SLDL
    heavy core work

    speed day
    50-60% of your max squat 8-9x2-3 reps, try different width stances, go deep, explode upwards etc
    bottom position squats
    power cleans

    and then have your dip/chin etc day separate or something.

    Personally i've made my biggest squat gains on basic 5x5 routine like Frankie's one. Lets see in about 3 months time how much i've gained with westside.

    Good luck mate!
    #6
    Robert
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    RE: a routine to boost my squat... 2003/12/30 15:51:04 (permalink)
    thsnks for the encouragement and advice. the only problem i have with wesside style routines is this: no-one has to my knowlage made gains above and beyond what they normally would. and if they have i haven't read any posts on the fact/subject. i just don't ubderstand the theory behind it. i can see how the speed days could incrase your power and would be handy for sports/MMA but cannot see how it would contribute to absolute strength, and it seems to me theat if you have recovered enough from your max effort day to do a speed day, why not just do another max effort day???

    anyhoo, cheers v.much for the effort in explaining your above concerns with my proposed routine for the next 2-3months. i might just give it a bash and see how we get on, like i siad, if it don't work, at least i can oost it up and stop other potential idiots form doing it too. lol

    rob
    #7
    Robert
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    RE: a routine to boost my squat... 2003/12/30 15:51:47 (permalink)
    p.s.
    best of luck with your westside experiment.
    rob
    #8
    scruffy
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    RE: a routine to boost my squat... 2003/12/30 16:21:39 (permalink)
    low box squats and good mornings will be number one choice for increasing the squat and you seem to have most others covered.
    #9
    Nico Cujo
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    RE: a routine to boost my squat... 2004/01/25 01:21:40 (permalink)
    I've got a 4 week cycle I use for squats to push my 3 rep max and 5 rep max up.
    Hit me with an email and I'll send it to you.
    #10
    Big-AL
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    RE: a routine to boost my squat... 2004/01/25 08:50:06 (permalink)
    Why not post it on here? Then everyone can benefit from it.

    AL
    #11
    Robert
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    RE: a routine to boost my squat... 2004/01/25 10:51:20 (permalink)
    just for the record, i have a new routine and i'm sticking to it. but out of interest i would like to see yours mate, post it up.
    thanks
    rob
    #12
    Rusev
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    RE: a routine to boost my squat... 2004/01/25 15:04:37 (permalink)
    why dont you start on cj i find it a good all over body warm up squats then good mornings or do a second day starting on the squat that day and if you are doing cj you dont need deadlifts
    #13
    Nico Cujo
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    RE: a routine to boost my squat... 2004/01/25 19:03:21 (permalink)
    My cycle is an EXCEL format. It's used to boost your 3 rep max and 5 rep max. All you do is plug in your 5 rep max and 3 rep max and go from there. Basically you take 85% of your 5 rep max and do 3 sets of 5 on Monday, and work up to 90% of that same 85% max for a top set of 5 on Friday. The following week you workout on Monday with 85% of your 3 rep max and do 5 sets of 3 reps, and work up to 90% of that same 85% max for a top set of 3 on Friday. The following week you shoot for a new 3 rep max or 5 rep max or both, one on Monday and one on Friday. Then a light week and start over agina.
    #14
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