Squat:
275 x5
295 x5
315 x5 (this is actually a PR, last time was 315 x3)
Cleans: 135lbs x not that much, maybe 10
Snatches: 135 x about the same
pinched 4 plates with one hand though!!! (I think Justin did too) I don't know whether they were the 5kg or 10kg, but they were the white ones. Had to chalk up.
I got carried away...it wasn't that bad, I might do 300 3x5 next week. It was with a belt. I'm not completely healed yet, as evidenced by my elbow hurting while curling.
Plan for summer: Lift once or twice a week. Squat, get weight to 95kilos while training BJJ 4x or 5x a week. Sleep a lot, eat a lot. Squat some more. I'm going to 3x5 until I stall, then probably switch to 20 rep squats. What do you guys think? I figure 20 reps will give me some rest from the low reps, give my body a break, get some other rep ranges in.
Wednesday, May 19, 2010
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KROC ROWS!!!!.....kroc rows....
ReplyDeletenice PR...
Not sure how I feel about the 20 rep squat workout, I always viewed it as a drastic change for someone who's lifts had absolutely stalled in standard programming, not sure what everyone else thinks.
Personally, my recommendation for you, particularly if you're only doing 2x a week, would be 5-3-1. It's been used effectively in conjunction with other athletic lifting programs (which you are obviously on) and has sufficiently few sets that it shouldn't adversely affect your other athletic work. Also, Justin was on it and it always helps to have a friend who's been through a program before.
Other than that, if you're gonna be lifting 2x a week, lift with us!
I can't express my opinion on the last paragraph, since you outline a plan without stating what the goal is. But if the objective is to get stronger, and if you're already past being a beginner (in terms of: loading --> recovery --> super compensation cycle is weekly instead of from one workout to the next), then maybe try the texas method. This requires 3 workouts per week, but one of them is recovery so I don't really count it.
ReplyDeleteThanks guys. My goal is to get stronger this summer, but a more immediate one is just to start lifting consistenly again, or lifting near my PR's while being injury free. I like being injury free.
ReplyDeleteOn the note of my training structure, I never did the beginner workout stuff like SS. It was kind of a Squat, Bench, Deadlift days guy.
Shanker, I forgot about 5/3/1, I'll probably do that type of periodization.
I second what Danny said about not being able to help much without your goals in mind. Your goal is to "get stronger," sure, but you have to be a bit more specific. Think SMART (Specific, Measurable, Attainable, Realistic, Timely) goal-setting.
ReplyDeleteI've never done 20-rep squats, but from what I've heard, I'm not a huge fan. It reminds me of trying to gain strength while doing heavy singles. Workable for a while, but you'll have to switch up soon.
Once we have a better idea of what your constraints are (one or twice a week? or three times in two weeks? those all imply different things!) and what your goals are, we'll be able to be of more help.
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