a lot yeah. 4.5 kg !
Are you going to peak or rest and take a fresh max to measure one rep squat max progress?
Well the last week is a peak week where you taper off and then either compete or max out before resting . I think I’ll probably test all of my lifts over the course of a few days depending on how I feel. To be honest my Oly lifts haven’t gone down ad my squats have definitely gone up. So I might just try and hit a 200k squat and a 175-180 front squat since these are numbers I was gunning for. After this I’ll be taking a complete rest, then I’ll be doing a more rounded program of strength and power emphasising muscle mass I think with how many calories I have had to consume just slow down the weight loss on this program I should get a good rebound effect and gain some muscle quite quickly at least initially .
So from a 170kg 1rm to 160 for 9 in less than 5 weeks. Not too shabby for the program, I’m not going to do a balls to the wall test on my front squat or olympic lifts, I have rugby commitments next week onwards I need to perform a very very very very VERY short transition and deload phase before I start training and playing rugby league and start this general bodybuilding/lean mass month.
I used a calculation from Jim Wendlers 5/3/1 book to work out my new 1rm and it comes out to 207.5 I used a training max of 190 for my back squat so a 17.5kg/38lb increase is pretty solid. In a fatigued state I hit a 165 front squat in the max out week I reckon fresh I’d be good for around another 7.5 kg so I’ll just bump up my training max by that for this new phase.
GIVE THIS PROGRAM A SPIN
cheers boys
Sounds awesome. Does anyone else think this would work for ohp/bench?
I’m definitely giving this a try after my current training cycle.
[quote]caveman101 wrote:
Sounds awesome. Does anyone else think this would work for ohp/bench?[/quote]
My first reaction was that volume for pressing? Fuck no!
But…it really isn’t that much at least initially. 60 reps at 80% for week 1? Smolov JR is 36 at 70%, 35 at 75%, 32 at 80%, and 30 at 85%, so it has more volume, but its also only meant to be done for 3 weeks, not 6.
Anyways, I’m on week 1 alternating back squats and front squats. Hopefully this’ll get me to a 350 FS.
When you add it up, this programs volume isn’t as high as it appears.
I started it for front and back squat today - I’ve worked out that the volume is nearly half of what I have been doing (I over do legs a bit).
First week wasn’t bad at all, despite me being stupid and basically doing a whole other session with front squats.
Well, I would be reporting how it’s going for me, but i got a double ear infection 6 hours after i finished the first session. Will restart on Monday
Alternating back and front squats like KDot did.
Yesterday I did Front Squats (beltless) 245, 275, 295 and then (belted) 315, 330 (5lb pr). Dropped it down to 310 for the doubles, stood up with the weight and my vision blurred. Ended up doing 295 2x2.
I’ve been getting next to no sleep recently, so today’s back squats were miserable. I don’t even want to talk about them >.<.
[quote]caveman101 wrote:
Sounds awesome. Does anyone else think this would work for ohp/bench?[/quote]
For bench yes. OHP it really depends i always found out of all the lifts for me that was the flaky one. With the squats oly lifts or bench you can predict fairly accurately what you’ll do at the beginning of each day. OHP is just a bit more unpredictable and slower to increase.
I’ve found a week into a general lean mass phase my squats feel ridiculously light on my back which means I can focus a lot more on my technique throughout the lift. my work capacity has sky rocketed. And I wake up each morning with the beautiful sensation of my sternum being ripped apart because my upper back is trying to pull my shoulders back into correct postural alignment.
Are you guys doing this with oly style squats or powerlifting squats to parallel ?
Can’t wait any longer to start - this perforated ear drum will have to deal with it. I’ll be doing Oly-style squats.
How’d you get on with the program Caveman101 ?
I must confess, I sucked at it. Recovery was fine, but my form went to shit for some reason, and work was making it hard to commit to the 6 days a week template. 5/3/1 always seem best for me - the more reps the better