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 Power Lifting Discussion Board
 Squat Routine
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| Author | Topic: Squat Routine |
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studcj Pro Bodybuilder (Total posts: 1036) |
posted April 19, 2000 04:44 PM
  
I would like to know everybody's squat/ leg day routine. Here's what mine looks like: I do squats twice a week, I go as heavy as I can each day. usually get three days rest in between. Tuesday: 2. Snatch Squats with about 150lbs---3 x 5 3. Squats for about 8 sets. I always make sure to break parallel on every After squat I do some leg press, lunges and calves. And some flexions and extensions if I can still walk. hehe...... Do you guys have any suggestions??? ------------------ IP: Logged |
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POW Pro Bodybuilder (Total posts: 161) |
posted April 19, 2000 04:58 PM
Studcj Does this routine not effect your knees... POW ------------------ IP: Logged |
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studcj Pro Bodybuilder (Total posts: 1036) |
posted April 19, 2000 05:15 PM
Sometimes the leg press really does, so I skip it sometimes or go lighter weight. You have to remember, I'm only 18, so my knees are still in pretty good shape. ------------------ IP: Logged |
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jared Amateur Bodybuilder (Total posts: 37) |
posted April 19, 2000 11:07 PM
i would back off on the second day. give yourself some more time to recuperate. on the second day you could work in some front squats which will really push your total up over the long run. IP: Logged |
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oversized Pro Bodybuilder (Total posts: 175) |
posted April 19, 2000 11:36 PM
well it doesn't look all that bad it just needs a few adjustments here is what i reccomend: 1st set: 150lbs for ten reps The problem that i see with it is that the numbers were just too spread out. to go from 315-365 that a 50 pound jump, then 365-385 another 20 pounds, then 385-405 another 20 pounds, the 405 -455 which is a 40 pound jump. Your missing out on doing good quality work sets. Get your warmups to your work sets and then keep it within a good working range. You will see much better results doing 4 sets that really make you work as opposed to doing 4 sets with such huge jumps. By making such huge jumps all your really doing is just warm up sets to the 405 and 455 work sets. Compare your schedule to the one that i recreated for you. All i can ask is that you just try my system for a workout and see if you feel the difference. I can guarantee you that by doing it the way i am advising will better overload your muscles and develope neuromuscular response to heavy weight. Which is what we want as powerlifters. And forget about doing that 455 set it just doesn't make sense to have it in there. The 315 for max reps is only going to aid in endurance not really power. and if those numbers that i posted are too easy then bump it all up but keep the sets no farther than 10 pounds apart when your in your work sets. And to Vary it up instead of doing lunges do stiff leg dead lifts and/or Good Mornings. well enjoy and if your doing them 2 times a week then give yourself at least 3 days rest between workouts. IP: Logged |
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studcj Pro Bodybuilder (Total posts: 1036) |
posted April 20, 2000 12:41 AM
Sounds oversized, I'll give it a try. I think that was a very good post. Thanks ------------------ IP: Logged |
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fargs Amateur Bodybuilder (Total posts: 61) |
posted April 20, 2000 12:53 PM
ovbiously studcj is not a power lifter. If you are looking for a good squat routine for powerlifting usually you only do reps of 2-5 at the most. even five is to much. If you want to squat a lot try doing 2 reps at about 80-85%. Do about eight sets of two reps and then talk about getting strong. Silly bodybuilder IP: Logged |
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fargs Amateur Bodybuilder (Total posts: 61) |
posted April 20, 2000 12:56 PM
he probably doesnt even own a squat suit. or rapps. give yourself more time to rest. squat hard once a week and let the legs rest for the rest of the week you will see much bigger gains IP: Logged |
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studcj Pro Bodybuilder (Total posts: 1036) |
posted April 20, 2000 01:03 PM
At least I know how to spell wraps. Ha! Actually I do own a squat suit and rapps. But I train for football. Power lifting is something I enjoy doing on the side. Personally, I tried the 2-3 reps thing and it didn't do shit for me. I guess everybody's different. ------------------ IP: Logged |
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oversized Pro Bodybuilder (Total posts: 175) |
posted April 20, 2000 02:06 PM
FUCKING COMPUTER I JUST WROTE AN EXCELLENT RESPONSE TO ADD TO ALL OF THIS AND I GOT KICKED OFF B$ I COULS SEND IT DDDAAAMMMMNNNN!! well i will try to remember it as i wrote it here goes. studjc like i said your headed in the right direction, i personally would squat heavy once a week and the other leg day train deadlifts. As for all powerliftes strictly training multipul sets of 2 reps that is crap. I know plenty of great powerlifters that start out at 20 rep sets and work their way down to the sets of 1-2 reps over a 20 week training cycle. Reps between 3-5 reps is where you will build the most amount of strength. Now as far as the sets of 2 reps go. Louis Simmons incorporates a program into his powerlifters training cycles that involves 8 work sets at 3 reps with 45 second rest periods between each set. I have tried this and i thought it worked very well. But when you do do this your focusing on exploding and accelerating as hard as possible out of the bottom of the lift. And i did this training as for the last 8 weeks of my training cycle NOT the entire time i trained. Eventually that gets boring and your gains are not as good. One thing I was wondering was how much equiptment are you using (belts wraps suit) IP: Logged |
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studcj Pro Bodybuilder (Total posts: 1036) |
posted April 20, 2000 04:26 PM
I do not use a belt, suit or wraps while I am training. Not using the belt helps me strengthen my lower back and abs. I do, start to use them whithin three weeks of a competition just so I know where I'm at and I feel comfortable. Thanks oversized, you've helped alot. ------------------ IP: Logged |
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POW Pro Bodybuilder (Total posts: 161) |
posted April 20, 2000 04:34 PM
Oversized is spot on the mark, take it easy, use your belt for the heavy sets. You are only young and the knowledge on this board should help you. I can remember being 21 and wanting to lift the heavyist weightd as possible, I'm sure Oversized and cj will agree, you want to lift all the weights you can, and as many times a week as you can possibly do. This is not the way forward. Train hard but keep it disaplined. Don't overtrain... Heavy weights are good, but for the last sets, not all the way through your routine. t ake it easy. A good training routine, with total concentration on all reps and sets should take you 50-60 minutes. POW IP: Logged |
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POW Pro Bodybuilder (Total posts: 161) |
posted April 21, 2000 05:49 PM
As Fargs says, power lifters squat different from bodybuilders, try going 80-85 per cent of your best for 8 sets of 2 one a week. Try singles if this is to much. POW ------------------ IP: Logged |
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MattTheSkywalker Moderator (Total posts: 1077) |
posted May 09, 2000 11:31 PM
Bros, I am not a powerlifter, "by trade". But I learned a lot about training from a PLer and I still apply a lot of his principles. Squats are definitely my best exercise. I can go 585 for 9, and 635 for 5. No belt, no wraps, no suit. I'm 6-2, so the weight has to go a distance. And yes, I emphasize depth. I'm not a half-squatter. This may sound obvious, but I have made great progress with my squats by doing sets of 3-5. I squat once a week. I do 6 sets after warm up. If I can do 6 reps of a weight, I increase. If I can't do three, I decrease. This may be a non-traditional PL workout. Whenever I plateau, I switch to a workout a 10 sets of 2 reps at near - max. This is more traditional I guess, but I use it when I get stuck. Hope that helps. Matt IP: Logged |
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BigT Pro Bodybuilder (Total posts: 223) |
posted June 23, 2000 07:21 PM
I agree with Matt...I myself get my greatest strength gains doing sets of 3-5 reps...I don't like volume training, as I think it is counter productive. My main suggestion is that you Squat once a week, you are only 18 so take of your knees or you'll be a cripple by age 25...also, for football all you really need to be doing are squats and some hamstring work, if you feel a little crazy do some leg presses, but extensions, lunges, etc. are a total waste of time unless you're bodybuilding...don't over train and do movements that are not necessary. IP: Logged |
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