How many weeks do you have?
Around 6 to 7 weeks
What would you estimate your 1RM to be around now?
My response may be different than some gentleman on here who lift a little more intelligently than I do.
If I had a goal of a 3 plate squat (and thought that I was reasonably close) and I knew that I had a prolonged break from the gym coming up, I’d follow a proven peaking strategy and focus 100% effort towards this goal.
I think 6-7 weeks is enough time to add a few lbs to your squat at its current level.
How is your ability to strain at max effort? Given your current rep maxes, you’re short ~50lbs (using an online calc). My actual 1RMs are typically better than estimated 1RM, but I’d consider myself poor at reps compared to my max effort work.
I would get myself set up in a power rack, with safeties adjusted and tested for height, then just work up to 3 plates, taking as much rest as necessary between singles. I’m stubborn/stupid enough to push myself to failure (sometimes multiple times in a single workout) if I have a goal in mind. I’m not necessarily recommending it, but you may need to get outside of your comfort zone to hit a big max like this!
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90kg x 10 = e1RM of 120kg
95kg x 8 = e1RM of 118kg
Old lifts (I doubt it matters, but so far I’ve been adding 1-2 reps to my old rep maxes)
100kg x 6 = e1RM of 116.1kg (December, just two weeks in returning from 3 months off, this is what I used to set up my recent TM)
110kg x 4 = e1RM of 120kg (4 August 2019)
105kg x 8 = e1RM of 130.4kg (28 July 2019)
So yeah, quite far off, obviously.
This is the problem. 5/3/1 is mainly sub maximal work for reps. I’m still a noob so still learning to brace properly. I’m not gonna be pretentious, it’s highly unlikely that I know how to strain at max effort. As pointed out in my sumo, @guineapig called it RPE 7 when it felt like 9.5 to me
I know sumo is a completely different lift, so I’m not getting my hopes up too high
I’m aiming to do it “just because.” But if you put it this way: I’m risking breaking my back “just because,” then, it suddenly sounds not worth it.
Anything I can do the weeks before that? Like maybe use Joker sets (I haven’t read this in the book, but I know Jim no longer encourages them) for triples or doubles after my top set?
My first point of call would be to find how far away you are now. I’m not saying go for a max single, but something a bit closer than a 10RM so you have a clear estimate of what you have to gain.
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This is going to be one of your biggest obstacles. Once I reach my max effort squat, my bracing is what determines if the squat comes up or not. More often than not your leg strength is there, just a matter of keeping stability and holding that core tight throughout the movement.
I agree with @dagill2 that you should start doing a little bit of work at higher intensities to see how you fare under heavier weight. You may realize that you’re either a long way off, or closer than you thought. That would probably be a good place to start.
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Something like that. What I would do is take 90% of your estimated max for a single, as your first work set. Do singles from about 70% and up, last warmup should be about 92-94% of the top set. Depending on how it goes, add 5-10lbs each week to your top set. You should start off with something that feels like you could do a triple, if 90%is too easy then you can add a few pounds but you should not be straining much. After that, do a few triples with 80%, adding weight each week and cutting down to doubles if necessary. Exact number of sets will vary from person to person, but since you are basically trying to peak your squat you don’t want to overdo it. And you can do some assistance work after, but no high rep squats if your goal is a single.
5/3/1 is good for a general strength program but if you’re trying to peak for a meet or 1rm test the basic program is not the right approach. Doing reps gets you good at doing reps, which will make you stronger but you have to learn to put everything into one single rep if that is the goal.
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Well I have nothing else to add since my talking points were covered by the other guys
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Well it’s quite a task you’re trying to accomplish.
Maybe look at a smolov junior cycle?
Another option or alongside load the bar with 145 kg do a couple of walkouts to feel the weight, after 2 weeks of walk outs, do some quarter or 1/8 squat just to feel the weight and let your body adopt to the heavy weight.
But I think listening to @chris_ottawa would be wise, he seems to know his shit and it looks pretty sweet.
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I strongly recommend against this. I’ve tried it. It hurts. Not in a “hard work gets rewards” way, in a “fuck, that hurts. Now I can’t move properly” way.
I like the idea of the progressive ROM plan though. It worked incredibly well for me on deadlifts, but I couldn’t get it to work for me on squats. Smarter people may be able to find a smarter plan that would work though.
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I’ve not read through the other stuff but I reckon it would be possible if you focus squat a lot and eat in a surplus. Specific assistance and accessory movements too
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@dagill2, @littlesleeper thaks! Will maybe add some jokers for triples on some sessions. thanks!
Ok, just to clarify… 90% of 120kg is 108kg and 70% is 85kg… so something like
85kg x 1
100kg x 1
105kg x 1
110kg x 1
…and so on until what feels like what I can do for a triple… and then…
95kg x 3 (80%) for a few sets as back off sets?
@bulldog9899, @mortdk, @dagill2, @guineapig thanks guys!
I know it’s just a 3 plate squat which is warm up weight for some of you. Still, it’s a milestone for a noob like me. I’ll have to give it some serious thought.
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6-7 weeks doesn’t give you much time to actually build underlying strength, so traditional training blocks might not be helpful in my opinion.
What you can do in 6-7 weeks is maximize your ability to display the strength you do have.
In your situation, where I’d previously been squatting heavier but wasnt at the same level now due to lack of practice I would 100% do a Bulgarian for powerlifting style block, squatting low volume, working up to a single at 90%+ 5-6 days per week.
If you search for Bulgarian for powerlifters there’s a free pdf detailing it.
It’s typically what I run for 6-8 weeks before a comp to make sure I’m squatting at 100% of my strength potential
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Just noticed this is basically what Chris said.
The only thing I would suggest is that you only do the back off triples if you feel good after your top single, and doing them won’t stop you being able to squat again soon. With such a short time period getting in more squat sessions would, in my opinion, be more beneficial than an individual squat session having more volume.
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Got it. I’ll let you guys know what happens. Thanks!
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Good luck!
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Only if you no longer fear death or disability.
Yes
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23 January 2020
C2W2D2
Deadlift 80 x 5, 90 x 5, 100 x 5, 110 x 3 (just for fun)
I’m thinking about doing FSL for deadlifts now. Should allow me to practice technique more
OHP 30 x 3, 35 x 3, 40kg x 8, FSL 3 x 5
NG Pull-ups 5, 4, 3, 3, 3 (18)
Cheated a little in the last 3 sets
Side Laterals 7.5kg x 10, 2.5kg x 10, 2lbs x 10; 4 rounds
Someone was using the 5kg. 3rd and 4th rounds the reps on the 7.5kg weren’t so good. Also had to rest during the sets on some.
Cable face pulls 15kg x 10 x 4 sets
Back raises holding 10kg plate in front 3 x 10
Slowed the reps down. 10kg at the back of my head felt a little too heavy
Recently been having trouble mentally with regards to going to the gym. Looks like that 3 plate squat will have to wait.
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