I recently squated 405 once after doing 135X10, 185X10, 225X10, and 315X10. Realistically, can I expect to get one rep of 600 by the new year or should I shoot for a lower weight. I’d like a goal that I will challenge me but is realistic.
Maybe it’s just me but I don’t quite understand what you are saying. Is 405 your 1RM? Or are you saying you think you can do more than 405, but you used such high volume that when you hit 405 you were tired?
You’re not saying what your current 1RM is so it’s impossible to say if 600 is within your reach. If 405 is your 1RM, then I don’t see you adding 200 lbs in 5 months. Not only that, but I don’t know how easy or difficult it is for you to add to your poundage.
Really, only you can say what is a realistic goal. You know yourself better than anyone on here. Some people struggle for a year trying to add 25 lbs. Others hit a 25 lb jump in one month. Just find what you think is realistic, and strive to achieve your goal.
Get under the bar,
Todd
Sorry, I was only able to hit 405 once because I was to exhausted to catch another rep. I do not know what my 1rm is because I have never maxed out on squat.
Just another to compare:
I lift 335 x 12, 365 x 6, 410 x 2 and 440-450 x 1 on a good day.
Nothing is out of your reach, but unless you are routinely training with max and supramax weights, it definitely takes some getting used to.
Please don’t take offense, but I bet that 430 would probably crush you. Now, that by no means should get your hopes down. When you’ve been training in the 8-10 rep range, the jump to sub-3 rep ranges can be humbling. Work HARD on your posterior chain and by all means, box squat and do some kind of dynamic work.
Just remember, as the weights go up it gets infinitely harder.
Good Luck.
RIT Jared
Just don’t do any of your warm up for more that 3 reps. Make it easy. Start at 135 for 3 the 185 for 3 then 225 for 3 then etc. etc…
By the time you hit close to your max you won’t be so damn tired but you will still be plenty warmed up. Once you can’t do three any more switch to doing one.
[quote]Scottish 190 wrote:
Just don’t do any of your warm up for more that 3 reps. Make it easy. Start at 135 for 3 the 185 for 3 then 225 for 3 then etc. etc…
By the time you hit close to your max you won’t be so damn tired but you will still be plenty warmed up. Once you can’t do three any more switch to doing one. [/quote]
I’m with Scottish on this one.IF you have skill in your lift and you are not compensating,then you could go all the way up in singles;if that’s true,and your form is the same at 405 vs 225…really the same.
Thanks for the advice from everyone. I’ll hit the 3 rep sets next Weds when I do squats and see what results I get.
By the way, what exactly is sub-3 rep?
It means below 3 reps like 1 or 2 reps.
This is a no-brainer…
As Scottish pointed out, if you want to lift big, you cannot wear yourself out with junk warmup sets…pyramiding like this is one of the most illogical, silly things lifters do and some people never learn. Warmup sets are for rehearsing the movement and preparing your nervous system for heavy loads, ‘greasing the groove’, so to speak…they should increase your max attempt(s), not take away from it/them…
Best of luck
I agree with others that it will be easier to set a goal once you know your true max.
It would also be very helpful to know your other stats (espescially weight) and training history. if you have been squatting for a long time adding huge poundage in matter of a few months would probably be impossible. However, if the squat is a relatively new movement to you, you will make gains much more quickly. Likewise if you weight 300 pounds, then 600 would only be double bodyweight, while if you are under 200 you would have to be putting up over triple your bodyweight.
Lastly, is your current squat raw, and do you plan on using powerlifting gear in the future? This also has a huge impact on setting goals. In any case, good luck!
I have just gotten serious in the last year about lifting. I didn’t add the squat to my regiment until about three months ago, and at that time I was struggling with getting 225 up 3 times.
My current weight is 185.
My goal is not to be a powerlifter. At the moment, I’m doing more compound movements than isolation exercises. I’m “in season” training for NHB and trying to gain both size and functional strength.