Update: just bought some Oly shoes and knee sleeves and was messing around with them. Tried to push the envelope a little and hit a 375lb squat.
Tried Zercher squats for the first time this week for shits and giggles, but was actually really impressed. It was really easy to hit smooth and good squats with ideal technique, and I felt it work my abs a lot more than front squats.
Also am finally giving low back squats a serious go. I have done high bar/quad dominant my entire time lifting. It feels really heavy descending, uncomfortable on my back, and my wrists hurt, but when I push out of the hole it feels really, really, light and I get more explosive power than my high bar squats.
How often do you guys deload from lifting in these rep ranges. For instance I always hit pr’s then go back to a bodybuilding type of program to not injure myself . I’ll do something like, 1 week 275 3x5, 2 week 295 3x4 3 week 315 2x2, 4th week 335 1x2, then I’ll do a few weeks where ill go back to 2 plates then work back up to 295 in a few weeks.
I have yet to get a serious injury, but I was wondering how you guys approach training after hitting pr’s. Ive been cautious since tearing, ever so slightly a hammy after going heavy a week after hitting 405 on a deadlift. Thanks in advance I will get a belt and hit 4 plates soon.
Oh yah nice squat Flip you made it look rather light!
[quote]Jlabs wrote:
How often do you guys deload from lifting in these rep ranges. For instance I always hit pr’s then go back to a bodybuilding type of program to not injure myself . I’ll do something like, 1 week 275 3x5, 2 week 295 3x4 3 week 315 2x2, 4th week 335 1x2, then I’ll do a few weeks where ill go back to 2 plates then work back up to 295 in a few weeks.
I have yet to get a serious injury, but I was wondering how you guys approach training after hitting pr’s. Ive been cautious since tearing, ever so slightly a hammy after going heavy a week after hitting 405 on a deadlift. Thanks in advance I will get a belt and hit 4 plates soon.
[/quote]
I don’t really see a reason to back off that much for multiple weeks. I would think 1 back off session every now and then is sufficient. I’ve mostly followed the 5/3/1 model (3 heavy sessions followed by a back-off session) over the last few years, and I’ve never had an injury.
[quote]flipcollar wrote:
[quote]Jlabs wrote:
How often do you guys deload from lifting in these rep ranges. For instance I always hit pr’s then go back to a bodybuilding type of program to not injure myself . I’ll do something like, 1 week 275 3x5, 2 week 295 3x4 3 week 315 2x2, 4th week 335 1x2, then I’ll do a few weeks where ill go back to 2 plates then work back up to 295 in a few weeks.
I have yet to get a serious injury, but I was wondering how you guys approach training after hitting pr’s. Ive been cautious since tearing, ever so slightly a hammy after going heavy a week after hitting 405 on a deadlift. Thanks in advance I will get a belt and hit 4 plates soon.
[/quote]
I don’t really see a reason to back off that much for multiple weeks. I would think 1 back off session every now and then is sufficient. I’ve mostly followed the 5/3/1 model (3 heavy sessions followed by a back-off session) over the last few years, and I’ve never had an injury.[/quote]
As a follower of concurrent training We generally do inseason training with reps of 1-5. We start closer to 5 on Heavy Days and as we approach a meet get closer to singles. We will do this anywhere from 8-16 weeks at a time. We will switch up to a hypertrophy program usually after a meet for 4-8 weeks just to spark some new growth then get back to concurrent. However Our last cycle was 16 weeks, did a meet and back on a 7 week concurrent to get us to the next meet in November.
I haven’t been over 3 reps in months at this point on my heavy movements.
To the specific question of how to handle a PR, if it’s a very difficult PR I might go slightly lighter/less volume on the accessory work for that day, then go eat a bit of extra food.
Unless you’re at a really advanced level I don’t see much need to drop the volume/weights for multiple weeks just to try and prevent injury. I think you’re limiting your results with that type of training.
My best was 375 maybe 8 weeks ago and I’ve done 2 cycles of 5/3/1 so far. I have a mock meet in November, during which I hope to crush 405 as my second attempt.
Did 165kg RAW last wednesday. 8 months of training total.
bad angle but heres my 405 squat of peace
load damn video
Should have taken video but got it today. 495 here I come.
Thanks for the advice guys I appreciate it. I know I back off to much out of fear of injury, for sports I never do but lifting I’m cautious. Too cautious. Gonna get that 405 soon did lots of rep work today for growth. My squat always stays pretty strong even when i don’t hit it at 80 to 90 percent for a while. Strongest part of my body is my back side so that helps. I’m going to start competing within a year so I’m thinking 531.
well, i hit 405 for 10x10. did i break it? vid shortly
I hit 165kg/363lbs back in July, then developed tendinitis in both knees and had to take it easy for a bit. Recently got 120kg/264lbs for 10, getting back up there. Gonna hammer the hamstrings over the next few months since they slack off coming out of the hole, and work on depth a bit
getting there
Nice!!^
I hit it with wraps on… lol
165kg/364 lbs -
Im currently at a 375 Back Squat, looking at 405 as well. Utilizing the stretch reflex has helped me with triples and sets of 5.
I think mobility is huge for power lifts and Olympic lifts. That should be somewhere you start to look to improve if you are wanting big pr’s such as myself.
My pelvis anteriorly tilts at the bottom of a full depth squat. Any ideas to change this or if it could result in injury?
170kg @ 71kg BW. 180kg soon!
