'Sup y’all? Not really sure where to put this,but here goes: anyone have experience using Sadiv sets for the squat? I’m thinking about giving it a go, but a li’l unsure of how to set it up (percentages and whatnot). I’ve had some pretty heavy knee injuries and basically had to lay off traditional squats for 3+ years. Been back at 'em for about a year, but injuries have made it super inconsistent and I’ve really probably had less than 15 squat sessions in that time. Finally back feeling semi-healthy and want to get my squat back, only now high bar ATG as opposed to low bar 'cause it feels way better on my knees. Anyway, was thinking of doing 4x5 with accessory work on Wed focusing on technique and stopping the set when form breaks, and doing Sadiv sets at 90% on Sat followed by sprints. Anyway, let me know what y’all think.
What are Sadiv sets ^o_0^?
[quote]mlekava000 wrote:
What are Sadiv sets ^o_0^?[/quote]
You take a percentage of a lift and aim for a designated number of reps within a given timeframe. Was thinking of taking 90% of my squat max and banging out singles for 10 minutes, shooting for 10 total reps. When 15 reps are achieved within the timeframe, increase weight. Something like that.
Oh yeah, Sadiv himself recommends 60% on the dead with 20+ reps and 90% on the bench with 10+. Why I’m asking y’all’s opinion on set up and breakdown.
Never tried but sounds cool. I’d be more inclined to do them how Tuschere programs them lately - take say 75% of your 1rm and give yourself 12 minutes. He will bang out like 7ish sets of 7ish or something. Good hypertrophy stimulus and undoubtedly going to be great for helping those tendons stay strong/healthy.
[quote]arramzy wrote:
Never tried but sounds cool. I’d be more inclined to do them how Tuschere programs them lately - take say 75% of your 1rm and give yourself 12 minutes. He will bang out like 7ish sets of 7ish or something. Good hypertrophy stimulus and undoubtedly going to be great for helping those tendons stay strong/healthy.[/quote]
That sounds brutal for 75%.
[quote]theuofh wrote:
[quote]arramzy wrote:
Never tried but sounds cool. I’d be more inclined to do them how Tuschere programs them lately - take say 75% of your 1rm and give yourself 12 minutes. He will bang out like 7ish sets of 7ish or something. Good hypertrophy stimulus and undoubtedly going to be great for helping those tendons stay strong/healthy.[/quote]
That sounds brutal for 75%.[/quote]
I think its a highly conservative 75% probably more like 70%. And I was mistaken… More like 5-6 reps per set. But still is brutal indeed. So much volume crammed into 12 minutes!
Do the Sadiv Sets but instead of sprints do box jumps. 24" to 30" box depending on ability. Do 1 rep on the squat and 5 jumps.
Rich
[quote]WhiteFlash wrote:
Was thinking of taking 90% of my squat max and banging out singles for 10 minutes, shooting for 10 total reps. [/quote]
This sounds pretty damn easy.
The volume Tuscherer does in his sessions wwould probably leave me crippled and being able to train 2x a week tops ha! He is a maniac
[quote]Sadiv 198 wrote:
Do the Sadiv Sets but instead of sprints do box jumps. 24" to 30" box depending on ability. Do 1 rep on the squat and 5 jumps.
Rich[/quote]
Despite the knees I can still dunk a basketball fairly easily at 5’9" and have a running vert over 40". Think those box heights might be a li’l low?Thanks for personally responding, man. Your program looks fun/brutal as hell.
Also, since we’ve got you here, how would you set it up? What percentages ,total reps, progression, all that good stuff? Again, thanks.
[quote]arramzy wrote:
[quote]theuofh wrote:
[quote]arramzy wrote:
Never tried but sounds cool. I’d be more inclined to do them how Tuschere programs them lately - take say 75% of your 1rm and give yourself 12 minutes. He will bang out like 7ish sets of 7ish or something. Good hypertrophy stimulus and undoubtedly going to be great for helping those tendons stay strong/healthy.[/quote]
That sounds brutal for 75%.[/quote]
I think its a highly conservative 75% probably more like 70%. And I was mistaken… More like 5-6 reps per set. But still is brutal indeed. So much volume crammed into 12 minutes!
[/quote]
That sounds awful, haha. Think my lungs would pop if I did that.
[quote]WhiteFlash wrote:
[quote]Sadiv 198 wrote:
Do the Sadiv Sets but instead of sprints do box jumps. 24" to 30" box depending on ability. Do 1 rep on the squat and 5 jumps.
Rich[/quote]
Despite the knees I can still dunk a basketball fairly easily at 5’9" and have a running vert over 40". Think those box heights might be a li’l low?Thanks for personally responding, man. Your program looks fun/brutal as hell.[/quote]
Impressive. Start with a 36" box then. Make sure you are landing softly then standing tall after each jump.
[quote]WhiteFlash wrote:
Also, since we’ve got you here, how would you set it up? What percentages ,total reps, progression, all that good stuff? Again, thanks.[/quote]
First question I have is are you squatting once a week, twice a week or three times every two weeks.
[quote]Sadiv 198 wrote:
[quote]WhiteFlash wrote:
Also, since we’ve got you here, how would you set it up? What percentages ,total reps, progression, all that good stuff? Again, thanks.[/quote]
First question I have is are you squatting once a week, twice a week or three times every two weeks.[/quote]
The plan is twice a week. I’m basically starting from scratch due to injuries and layoffs. Wednesday will be 4x5 atg squats terminating the set when form breaks followed by accessory work and abs, and Sat will be your workout plus ghr’s and abs. 36" is about my standing vert, but I’ll trust you and give it a go.
Just posting this to give an idea of vert. Years ago when I was able to squat [and had healthy knees] I was considerably more explosive.
[quote]WhiteFlash wrote:
[quote]Sadiv 198 wrote:
[quote]WhiteFlash wrote:
Also, since we’ve got you here, how would you set it up? What percentages ,total reps, progression, all that good stuff? Again, thanks.[/quote]
First question I have is are you squatting once a week, twice a week or three times every two weeks.[/quote]
The plan is twice a week. I’m basically starting from scratch due to injuries and layoffs. Wednesday will be 4x5 atg squats terminating the set when form breaks followed by accessory work and abs, and Sat will be your workout plus ghr’s and abs. 36" is about my standing vert, but I’ll trust you and give it a go. [/quote]
Sounds good let me know how you progress. Also add in 45 degree back raise once a week. Not on the same day you go GHR.
Thanks for the replies, man. Be easy.