Twitter Facebook Who's Online - 2 members and 161 guests

Weak squats

Users viewing topic: & 1 Guest

123

brocerslrd		Weak squats	13-03-2012 @ 13:10
Conan likes to listen to music Member 1155, 3461 posts SQ 150, BP 110, DL 210 470.0 kgs @ 88.8kgs UnEq	Right guys as i'm sure most of you can see my squat is at best poor against my deadlift and bench (although bench is a way off at moment) anyway i'm wandering what your thoughts are on best options for increasing squats/ Chhers
JC		...	13-03-2012 @ 13:12
technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335 850.0 kgs @ 108kgs UnEq	Russian Masters squat routine http://www.dragondoor.com/articles/the-russian-squat-routine-f... Great 8 week training cycle for squats IMO
Wiegieboard		...	13-03-2012 @ 13:17
as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	I'm not a mighty squatter at all but I made great progress when doing front squats and back squats in the one session.Every squat was ass to grass. I also found drinking a lot of full fat milk helped. I pbd every session for ages doing that.
Thing		...	13-03-2012 @ 13:18
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290 770.0 kgs @ 142kgs UnEq	russian master routine + paused Squats = better squat
ben66		...	13-03-2012 @ 13:22
Why get fat to look big? Member 1330, 4797 posts SQ 300, BP 200, DL 305 805.0 kgs @ 107kgs UnEq	What JC and Thing said
Wiegieboard		...	13-03-2012 @ 13:23
as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	That russian squat routine looks awesome btw!
Skip		...	13-03-2012 @ 13:29
too large Member 2411, 824 posts SQ 240, BP 162.5, DL 300 702.5 kgs @ 109kgs UnEq	Post Edited: 13.03.2012 @ 13:32 PM by Skip One of my favourte routines are 5x5 -> 1x1. (Linear programming?) Staying on each repsxsets for 2 weeks then put the weight up by Xkg each week. e.g. Current 1rm 200 160, 165 5x5 170, 175 4x4 180, 185 3x3 190, 195 2x2 Then hit some singles the next 1 or 2 weeks depending how you feel e.g. 207.5 and 215? In 10 weeks you'll have gained around 10-15kg! Theory anyway... EDIT: I know a couple of people that got some good gains from the Russian Squat Routine, probably a more of a tried and tested approach!
davycummings		...	13-03-2012 @ 13:30
he's got betty davis eyes Member 1684, 6001 posts SQ 250, BP 186, DL 291 727.0 kgs @ 118kgs UnEq	Another vote for the Russian Masters, I have run it twice and it helped loads. If you want a calculator for it rather than working it out or making up your own then give me your email and i will send it to you
MrSmall		...	13-03-2012 @ 13:30
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	Russian squat routine is excellent!
Rodger		...	13-03-2012 @ 13:40
salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240 576.0 kgs @ 100kgs UnEq	i dont think your squat is so bad mate
slimsim		...	13-03-2012 @ 14:00
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225 550.0 kgs @ 86kgs UnEq	Not wanting to hijack, but having read that article it suggests take 20% off your 1RM. This would take mine from 210kg to 168kg. Workout 14 suggest 3x3 with 95% which is then only 160kg. I can generally piss this weight and could do 10 reps with it. Has anybody attempted this programme without reducing the weights by such a big margin? Or am I just not fully appreciating the intensity of the programme?
IainKendrick		...	13-03-2012 @ 14:04
some nice relaxing jazz. Member 77, 12599 posts SQ 265, BP 165, DL 280 710.0 kgs @ 93kgs UnEq	ben66 said:What JC and Thing said Indeed. Great start point. Particular if your used to the typical squat once a week thing.
IainKendrick		...	13-03-2012 @ 14:07
some nice relaxing jazz. Member 77, 12599 posts SQ 265, BP 165, DL 280 710.0 kgs @ 93kgs UnEq	Slim; I did it without taking a % of my max. Worked however could not get the full work in during feel loading phase. I still base much of my training on it for all 3 powerlifts. 2*5 @ 80% is pretty much my most common block of work and starting point in a cycle of training
davycummings		...	13-03-2012 @ 14:23
he's got betty davis eyes Member 1684, 6001 posts SQ 250, BP 186, DL 291 727.0 kgs @ 118kgs UnEq	I just read the link from JC, I never took 20% off, that would be too much. I have done it each time with my actual max or 5kg below, and always had really good gains on it. Once comps are finished for the year then most of my of my winter will be made up with this program.
MrSmall		...	13-03-2012 @ 14:25
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	Nah I never take THAT much off my max. Usually 5-10kg off, depending on current form etc. If you hit a max recently, just use that. If you just hit your alltime pb, there would be little sense in whacking off 20% and going from there, however if you did that max 3 years ago at 20kg heavier, then go off a recent max.

123