Problems with squat on volume (vs. bench not)

Bigger Stronger Leaner Powerlifting & Strength Sports
21

A work around would be to do inverted Juggernaut during the 10’s and 8’s wave. Which means that instead of doing 5 sets of 10, you do 10 sets of 5 (with the same planned weight), week 2 is 10 sets of 3 and week 3 is the AMRAP set. For 8’s wave, same thing 8x5 instead of 5x8 during week 1 and 8x3 instead of 3x8 during week 2.

This allow you to really work on you form and explosion. You should do the concentric phase of each rep as fast as possible (CAT). All of that is explained in the book (2nd edition).

22

I’ve also done 20 rep DLs around that weight. Did not get much out of them though.

With big barbell lifts the classic 5-12 rep range is often quite efficient for me.

23

If you are a competitive powerlifter, I appreciate you not liking or doing reps over 5. For everyone else, I just scratch my head

yes I’m doing powerlifting, for bodybuilding I would prefer hack squat machine, way better quad development and less risk, especially you will fail based on muscels, and not on technique or breathing or anything else.

I agree that PL and WL are probably only groups that can pussy out from high rep squat sets. But high rep squats aren’t uncommon even among strength athletes. Hooper is a strongman, so he of course needs a lot of muscle endurance.

that is the breaking point! it isnt smart at all, if you just saying “i dont need 5+ reps because I’m PL/WL” - if it brings benefit (at the offseason) then do it.
But there the other side takes into account, if it feels like such a brutal nightmare, then you may overthink it, but of course not using it only as an excuse, you will find excuse or reason for almost everything.

that is why I still wanna try it, because I now about its impact, but nevertheless created this topic because I’m a bit unsure

  1. Low reps is 1 to 5 reps
  1. Moderate reps is 6 to 12 reps
  1. High reps is over 12 reps

I think I would say the same.

It depends on the movement and context too though. 10s in deadlifts start to be high >reps, in O-lifts 6s are already high reps. In cable tricep extensions anything under 10 >feels low reps, for me at least

I also think it depends on the movement. small and daily used muscles likes calves/bis/tris etc. can be also trained with high volume above 12 reps

How bad do squats workouts have to be before it’s Better to leg press or a leg extension/goblet squat superset?

yes that is what I meant before..

A work around would be to do inverted Juggernaut during the 10’s and 8’s wave. Which means that instead of doing 5 sets of 10, you do 10 sets of 5 (with the same planned weight), week 2 is 10 sets of 3 and week 3 is the AMRAP set. For 8’s wave, same thing 8x5 instead of 5x8 during week 1 and 8x3 instead of 3x8 during week 2.

that sounds interesting, I have to seach for the guide, didnt see that somewhere before.

I’ve also done 20 rep DLs around that weight. Did not get much out of them though

yes when you are familiar with high rep ranges, it wont hurt you that much anymore. but for PL it is not really usefull to do that, because then for heavy weights you have to turn it back.

but yes, still agree, I have done “20 super squats” where you take your 10RM and do 20 reps, you really going through hell.

24

Hi again,

already had 2 amrap days, Bench 100kg x 16 reps and DL 140kg x 12 reps. Even tough I missed 1 DL training from first wave and also only did DL several times in the past month, compared to Bench + Squat, I achieve good workload. Done completely raw, even without belt. Not any chance to achieve the same in Squat, but actually most of people rate DL even more horrible especially related to cardiovascular system.

Today is squat amrap with 110kg, I say I will achive 12 reps maybe 1-2 more.

that brings me to my original topic subject:
with those values, next 8s wave is Bench 95kg and Squat 105kg, the gap is even smaller then before, although there is a huge gap between both 1RM values.
and then it becomes more worse, amrap sets are 120kg bench and and 125kg squat. I will bench about 8x and squat maybe 10x.
forecast for 5s wave is then 105 and 120kg, only from there, the gap will get bigger in terms of reps. amrap then with 125kg and 145kg, I guess about 5 reps and 8-9 reps for squats. Because that is the point, from where on I fail in bench because of tricpes and the overal huge load, whereas on squat, with less reps, this is where I have my strength there.

and that is the reason for this thread, I dont want to find excuses to avoid higher volume squats, I simply want to adopt my training based on that knowledge
It is good that I know about this fact, so why not using it?

25

Do you actually squat as many reps as you can until you miss?

26

Do you actually squat as many reps as you can until you miss?

it was with 122,5kg not 110kg - I looked in the wrong table when writing my comment.
achieved 13 reps, wasn’t expecting this to be honest.

but ok, it was only one real heavy set, the sets before are just kind of warmup, even tough they are planned as working set from Juggernaut pov. had a hardcore bike session on friday, 1,5h hours with 170bpm average, legs were burning :smiley: maybe this helped me as well, but seems that I beginn to kind of accumulate to the higher volume as well.
Nevertheless, I will make the 8reps wave with the reverse method, this means 8x5 with 107,5kg (compared to 5x8 at 115kg) - it will bring more benefit for the muscles and is still high volume

but to your question, an amrap set should be never a set until you really fail. it should be an rpe10, maybe sometimes it is only rpe 9,5 that cannot be specified by 100%.
longer time ago, I trained almost each exercise with HIT, top-set 6-9 reps, backoff-set 10-15 reps, always at rpe 10. but amrap is alway meant to be with good or at least acceptable technique. doenst bring much if you do 2-3 reps more but with almost breaking the back or something else. of course last reps will never be as good as the first ones

27

There’s the option on Juggernaut to invert sets and reps for the 10s and 8s waves, so 5x10 becomes 10x5, 5x8 becomes 8x5 etc

Intensity stays the same

Sounds like the perfect solution for you