What do you guys think of a weekly routine consisting of 2 squatting/legs days, 1 deadlift/back day and 1 chest day, and during those days trying to increase squatting numbers everytime,
that might have sounded confusing, i mean squatting consisting of
-1 set of 8 reps at 60% 1rm
-1 set of 4-5 reps of 80% 1rpm
-1 set of 1-2 reps of 95% 1rpm
to be quite honest im pretty new when it comes to squats, my workout partner for 4 years was VERY against squatting/legs, i have now branched off of him, (about 3 months ago) because a friend of mine that was the same strength as me started squatting about 6 months back and now his strength puts me to shame, so legs are now a huge focus (and im really enjoying it),
i post here because some of the T-Nation are machines, or as i like to call them, ‘man-chines’
hmm i did read an article on this site that said to squat 3 times per week, has anyone tried that? or has anyone tried a 2 or 3 times per week squatting routine?
[quote]parksah wrote:
hmm i did read an article on this site that said to squat 3 times per week, has anyone tried that? or has anyone tried a 2 or 3 times per week squatting routine?
[/quote]
I usually squat 2x/week, sometimes more. The important thing to remember is to give your legs 1-2 days rest after squat day. I also have a seperate day for deadlifts because of the intesity required on a productive squat day.
My routine looks something like this
1- squat/calves/hams
2- rest OR bi/tri/delts
3- bench press/deadlift
4- rest OR lagging bodypart
Rinse and repeat.
My squat #'s are increasing pretty well. I usually do my squat sets as follows:
2 sets @ 5RM
2 sets @10RM
2 sets @20RM
I throw on 5 -10 lbs every time I go over my previous RM’s. I hope this helps you some.
Im goiing to start the Smolov 13 week squat program tomorrow, you squat 4 times a week.
I look forward to the ass wiping I will receive.
and www.joeskopec.com/smolov.html for more info, the first is the full routine. And the second is a calculator so you know what to put up without all the percentages.
is this your order? you are starting with heavy weights and stripping them down? because you usually see the opposite,
if it was just a general statement of what you do then my bad, just was wondering because it seems interesting
[/quote]
I usually warm up first by squatting with an empty bar, then throw some plates on to warm up for the first set. I don’t go all out on the warm-ups, just enough to get my blood pumping. Then I go right to through the set in the order that I listed. The 5rm are safe enough to do without pyramiding your way up to them. Also, doing them first allows me to have the energy to really pump them out.
Two squat days above 90% intensity and deadlifts in the same week is definatly too much. Also you mention you are a relative newby to squating so using such a high intensity is not even necassary to get optimal gains.
Squating often can be great, and if your willing to put everything else on idle you could go for that. Search for bill starr or Mark Rippetoe 5x5 programs if you want a good plan for squating 3 days a week.
Now your plan for 2 days a week is definatly doable and can get great results. I would look at some of waterburys stuff and how he structures his workouts. basicly to keep fresh very the sets/reps between the two workouts. For example 4-5x4-6 on one workout and 3x8-12 on the next. The extra volume with lighter weight of the second workout will allow you to focus on form more and build up the primary muscles used in squating.
understood, i’ll split the workouts into one high intensity and one volume, and then have one week with volume deadlifts and one week with higher intensity,
[quote]parksah wrote:
understood, i’ll split the workouts into one high intensity and one volume, and then have one week with volume deadlifts and one week with higher intensity,
i use CW’s TBT and i squat 2x a week: On tuesday’s and saturdays. I do 4x5 and then 3x higher reps. I alternate between PL stance squats and olympic style squats. I find it great and have had great success in the past.