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Just did 73 squats
- Thread starter Lumberg
- Start date
S
solidj55
Guest
Lots of reps bro!!! Here is a sample of a routine I used to do when I could still squat. We used high reps in the begining and low in the end, our own form of periodization.
We did two to five sets each week and stuck with the same amount of reps and weight on that week except on the last week, each week we would knock off 5 reps. Ill give you an example of how we did it and the weights I used over the few weeks.
Week 1- 2 sets of 20(I used 225lbs)
Week 2- 2 sets of 15(I used 250lbs)
Week 3- 3 sets of 10(I used 275lbs)
Week 4- 5 sets of 5 (I used 300, 310, 320, 330, and 315)
Week 5- 2 sets of 20(I used 265lbs)
Week 6- 2 sets of 15(I used 285lbs)
Week 7- 3 sets of 10(I used 305lbs)
Week 8- 5 sets of 5(I used 320, 330, 350, 365, and 340)
Looks weird but it worked very well for me on size and strength. Just in case anyone was looking for some squatting ideas. Be sure to work that lower back adequately enough so you dont fuck it up like I did.
We did two to five sets each week and stuck with the same amount of reps and weight on that week except on the last week, each week we would knock off 5 reps. Ill give you an example of how we did it and the weights I used over the few weeks.
Week 1- 2 sets of 20(I used 225lbs)
Week 2- 2 sets of 15(I used 250lbs)
Week 3- 3 sets of 10(I used 275lbs)
Week 4- 5 sets of 5 (I used 300, 310, 320, 330, and 315)
Week 5- 2 sets of 20(I used 265lbs)
Week 6- 2 sets of 15(I used 285lbs)
Week 7- 3 sets of 10(I used 305lbs)
Week 8- 5 sets of 5(I used 320, 330, 350, 365, and 340)
Looks weird but it worked very well for me on size and strength. Just in case anyone was looking for some squatting ideas. Be sure to work that lower back adequately enough so you dont fuck it up like I did.
Night Fly
New member
It's going great! How about you?joncrane said:
Well, not quite...but...I did 315 for a double last week. I think I had more in me, though.
I have that same problem with my lower back. It's gotten really bad here lately. I have to stretch in between each set...it's pretty pitiful. It hurts bad, too....like a balled up muscle just aching...
Icy Hot helps it for a few sets...and then I have to reapply. Definitely going to start doing the heat/ice thing...I can't afford to visit my chiropractor anymore....lol.
Night Fly said:
Too bad you don't know any big strong guys with very strong hands...
B True
Lumberg
New member
Night Fly said:
be careful with the topical balms. the ones with salicyclic acid (aspirin) in them can inhibit prostaglandins like any NSAIDS. And prostaglandins are essential to muscle recovery.
It's funny, my back never bothers me during dLs, just squats. go figure.
I'm shootin' for a DL PR in about 4 days--405. I got 385 several weeks ago so I should be alright.
Take care of that back (or better yet have bfold take care of it),
JC
Bootyshaker
New member
joncrane said:Hey Night Fly how's it going?!?!?!?!?
. And putting on my pants in the locker room
I was walking around looking like I was trying to get rid of a permanent wedgie.
Why? did a big black guy named leroy have your knees behind your ears?
Good going!
Lord_Suston
New member
crane the stairs at your house will kill. Next time try doing all set for 20 reps and seee how far you get j/k good progress hopefuly you can still get in and out of your car okay...
high reps are the way to go for huge quality legs. set a tough goal of 20 reps for yourself and shatter it! 225 maybe?
Lumberg
New member
heavywear said:
Yeah I was thinking 225 or even 245.
You're talking about breathing squats right? Where if you start to fail you sit there and breathe until you can do another one, etc. to 20?
Just wondering, for a w/o like that what does the warm up look like? Like maybe
135 X 20,
225/245 X 20,
done with squats?
JC
