6-19-03 Squat

[slobberknocker]

warmups not shown




Squat: 585x3 (PR)


one legged hamstring curls: 100x6's, 4's (PR)


zercher front squats, on a bench: 315x5 405x1 (PR)

 

[revexrevex]

slobber, is your routine that low volume? And did you always follow it?

 

[slobberknocker]

This is based on Ed Coan's split. You do one of the big 3, followed by 2 compound assistance exercises. I've done this or a version of it for maybe a year and a half now. It's low volume, but you have to train really fucking intense to see gains from it. I focus on adding weight each workout, no matter what.

 

[revexrevex]

You don't do variations of deadlift like rack lockouts? And no light days?

What does your current split/exercises look like? I am very interested bro

 

[slobberknocker]

It varies slightly every now and then, but here it is right now:

SUN
deadlift 1x1
bent rows 2x5
reverse rows 2x5


TUES
bench 1x5
incline 1x5
military 1x5


THURS
skwat 1x3 or 1x5
one legged hamstring curls 2x5-8
zercher front squats on a bench 1x1-5


***Alternate deadlifts with heavy powercleans every other week***

 

[revexrevex]

wow i like this

Do you sometimes add exercises for variation?

For instance bicep, tricep work, pullups, power shrugs etc

Also do you always go heavy, or you have light weeks as well

 

[revexrevex]

How long have you been lifting?

Hard to argue with your numbers

 

[slobberknocker]

Sometimes I substitute an exercise, but I never do more than 3 exercises per workout. And I only do compound lifts. No bi or tri stuff.

Yes I always go heavy. That's what makes muscles grow.

 

[revexrevex]

HA, IM OLDER THAN YOU BY A YEAR. SON.

But seriously, did you experiment with high volume approaches, and found low volume to be more productive... or you just followed Ed's program without any experimenting?

 

[slobberknocker]

Since I was 13. I'm 20 now.