[quote]digitalairair wrote:
What I did during the 8 week period was this:
In the first 4 weeks I squatted 3 times a day.
Week 1
Day 1 : 295 x 5 x 5
Day 2 : 225 x 5 x 5
Day 3 : 305 x 5 (work up to a 5 rep max)
Week 2
Day 1 : 305 x 5 x 5
Day 2 : 235 x 5 x 5
Day 3 : 310 x 5 (max)
Week 3
Day 1 : 315 5 x 5
Day 2 : 245 x 5 x 5
Day 3 : 325 x 5
Week 4
Day 1 : 325 x 5 x 5
Day 2 : 245 x 5 x 5
Day 3 : 335 x 5
Phase 2 (3 x 3) I squatted twice a week
Week 1
Day 1 : 350 x 3 x 3
Day 2 : 355 x 1 x 3
Wee 2
Day 1 : 355 x 3 x 3
Day 2 : 365 x 1 x 3
Week 3
Day 1 : 365 x 3 x 3
Day 2 : 370 x 1 x 3
Week 4
Day 1 : 375 x 3 x 3
Day 2 : Deload
Week 5 : Max out.
So basically the last squat day of the week is always a max effort day. And I use the number i got from that to determine my work set on the first squat day of the next week, and so on.
[/quote]
Hey man
Awesome job. Did you just take your 8 week block straight from KB’s manipulating frequency article?
I am thinking about doing it. I also play col. basketball and play and practice a lot in the off season. Do you think it’s reasonable to be squatting three times a week, specifically for someone with a pretty high work capacity? I mean, were you sore often or not really? Did you find yourself making huge gains workout to workout in the second phase when you were able to fully recover between workouts? Thanks.
[quote]bballsavant wrote:
digitalairair wrote:
What I did during the 8 week period was this:
In the first 4 weeks I squatted 3 times a day.
Week 1
Day 1 : 295 x 5 x 5
Day 2 : 225 x 5 x 5
Day 3 : 305 x 5 (work up to a 5 rep max)
Week 2
Day 1 : 305 x 5 x 5
Day 2 : 235 x 5 x 5
Day 3 : 310 x 5 (max)
Week 3
Day 1 : 315 5 x 5
Day 2 : 245 x 5 x 5
Day 3 : 325 x 5
Week 4
Day 1 : 325 x 5 x 5
Day 2 : 245 x 5 x 5
Day 3 : 335 x 5
Phase 2 (3 x 3) I squatted twice a week
Week 1
Day 1 : 350 x 3 x 3
Day 2 : 355 x 1 x 3
Wee 2
Day 1 : 355 x 3 x 3
Day 2 : 365 x 1 x 3
Week 3
Day 1 : 365 x 3 x 3
Day 2 : 370 x 1 x 3
Week 4
Day 1 : 375 x 3 x 3
Day 2 : Deload
Week 5 : Max out.
So basically the last squat day of the week is always a max effort day. And I use the number i got from that to determine my work set on the first squat day of the next week, and so on.
Hey man
Awesome job. Did you just take your 8 week block straight from KB’s manipulating frequency article?
I am thinking about doing it. I also play col. basketball and play and practice a lot in the off season. Do you think it’s reasonable to be squatting three times a week, specifically for someone with a pretty high work capacity? I mean, were you sore often or not really? Did you find yourself making huge gains workout to workout in the second phase when you were able to fully recover between workouts? Thanks.
[/quote]
I did the Bill Starr 5 x 5 program.
I didn’t get that sore, and I PRed every week on the second phase.
[quote]digitalairair wrote:
Matt McG wrote:
Nice job you crazy son of a bitch.
Just got my first 400 (to legal depth) last weekend and it took me about 6 seconds to grind through. It’s funny that your max attempts are so much faster than mine.
Maybe something to do with why you jump over 40 and I jump under 25.
-Matt
Good job, you should have went for 405! i was gonna go for 400 but my friends encouraged me to just go for 4 plates[/quote]
Thanks, pal.
My second attempt of 375 was way slower than it should’ve been and 400 looked to be all I had. I think that if a piece of dust landed on the bar, I would’ve missed it.
I am speechless. I’m not sure if that was the greatest or grossest thing I have ever seen. But, this is obviously an old, asian secret passed down from generation to generation. And now the truth is out. It’s not squats that are the key to 40 inch verticals. It’s throwing up intestinal banana milkshakes in Spandex.
I am speechless. I’m not sure if that was the greatest or grossest thing I have ever seen. But, this is obviously an old, asian secret passed down from generation to generation. And now the truth is out. It’s not squats that are the key to 40 inch verticals. It’s throwing up intestinal banana milkshakes in Spandex. [/quote]
You didn’t see him to scrape it of the floor for the next person to come. that’s what I call gross eating somebody else’s vomit.
My favorite part of all franks videos are the huge weights crashing into the floor of the shiny gym. LOVE IT!!!
I’m surprised that he is allowed in any gyms at all any more. You should scope the vid where the trainer woman come up after his sets and gives him shit.
I’m surprised that he is allowed in any gyms at all any more. You should scope the vid where the trainer woman come up after his sets and gives him shit.
