been some posts on deadlift clusters, but i had an idea for squats:
ok so im trying to up my 10rm to around 250 from 225, i was thinking take my 5-6rm and do 5 reps, rack it rest 15 secs, and do sets of two and then end with a set of one.
each week trying to do more reps on the initial set than the last week until i squat it for 10 straight what do u think?
check my log for my workouts if u need more info:
http://www.T-Nation.com/tmagnum/readTopic.do?id=2368897
Why not do it squats and milk style? Don’t rack the weight. Just stand until you finish 10 reps.
Just my 2cents.
How about you set a date for when you want to do 10 reps of 250. calculate how much you have to go up each week from your 10 rep max now and do 4 or 5 sets of 10 reps every week going up in the proper increments. Add some more leg work too.
plz look at my log, u will see that i do tons of leg work and i squat twice a week, undeadlift, thats how i did 225 lol, 5 reps easily then it slowed down and i just stood there till it was done, but i was thinking i could handle more weight this way and it would mark my progression more easily?
My brain work’s in Kilo’s so you’re gonna have to convert everything back, but here’s what I’d do.
You can do 100kg x10 (225lb). I assume you can only do one set with this?? Why not work towards getting three sets with 100kg x10? If you can do that you should be able to squeeze out at least 10kg more for a single set of 10.
If I were you, I’d probably drop back to one squat day a week and just hammer the hell out of my legs and give them time to recover. I’m ok working 3’s and 5’s 2x a week, but recovering from high reps just doesn’t happen.
A progression like the following over 5 weeks might work well;
80kg 3x12
90kg 3x12
100kg 3x10
107.5kg 2x10
112.5kg x10
good call hanely, but i really dont think im overtraining i used to workout every day so this is really a step back, besides i only do 4 sets of regular squats and then its a few sets of speed box squats and then in the pm a few axualaries, and i sleep 9-10 hours everynight
i have no problem put all my energy into 5 days a week
but yeh i see where u are going, i was thinking about that, is hit 225x10 then do a second set till i hit that for 10 as well then add in a third set, hmmmm its only been a week of this program ill just have to see where it takes me
I have tried plans similar to the one you are considering, and have never had much luck with them. They work pretty well for conditioning, but don’t seem to carry over to a 10-rep max very well.
Have you been doing much work at 10 reps? If I stay away from a rep range for a while, I am usually able to come back to it and do one all out set per workout and add weight every week. For instance, I would do 3-4 sets of 10, slowly leading up to 215-225 for the last set. So your first workout would look like this:
135x10
165x10
195x10
225x10
The next week you would simply add 5 pounds to every set. If you insist on still squatting 2x’s per week, make sure you do this workout first in the week and your second workout is in an entirely different rep range. If you get stuck at the same weight for 2-3 weeks before you hit 250, it is time to try something else.
This is simple, straightforward, and very effective at increasing 5-10 rep maxes.
[quote]tedro wrote:
I have tried plans similar to the one you are considering, and have never had much luck with them. They work pretty well for conditioning, but don’t seem to carry over to a 10-rep max very well.
Have you been doing much work at 10 reps? If I stay away from a rep range for a while, I am usually able to come back to it and do one all out set per workout and add weight every week. For instance, I would do 3-4 sets of 10, slowly leading up to 215-225 for the last set. So your first workout would look like this:
135x10
165x10
195x10
225x10
The next week you would simply add 5 pounds to every set. If you insist on still squatting 2x’s per week, make sure you do this workout first in the week and your second workout is in an entirely different rep range. If you get stuck at the same weight for 2-3 weeks before you hit 250, it is time to try something else.
This is simple, straightforward, and very effective at increasing 5-10 rep maxes.[/quote]
right now i do 135x10
185x10
225x10
then 175x10 just going for speed, i do this workout twice per week right now as i want to just gain mass and endurance
[quote]bignate wrote:
right now i do 135x10
185x10
225x10
then 175x10 just going for speed, i do this workout twice per week right now as i want to just gain mass and endurance
[/quote]
Then what I suggested probably won’t help you much. What kind of progressions are you using? How long have you been doing this?
Also, there is no reason why your 10 rep max won’t increase while doing max effort work, 5x5, or some other low rep scheme, so don’t rule it out. The carryover may not typically be as great, but if you have been doing sets of 10 for quite some time, low rep work might increase your 10 rep max faster than doing 10 reps every time.
Hey, if nothing else, give your plan a try. Even if you don’t get the results you want, the work will still help you, and you will learn something along the way.
[quote]tedro wrote:
bignate wrote:
right now i do 135x10
185x10
225x10
then 175x10 just going for speed, i do this workout twice per week right now as i want to just gain mass and endurance
Then what I suggested probably won’t help you much. What kind of progressions are you using? How long have you been doing this?
Also, there is no reason why your 10 rep max won’t increase while doing max effort work, 5x5, or some other low rep scheme, so don’t rule it out. The carryover may not typically be as great, but if you have been doing sets of 10 for quite some time, low rep work might increase your 10 rep max faster than doing 10 reps every time.
Hey, if nothing else, give your plan a try. Even if you don’t get the results you want, the work will still help you, and you will learn something along the way.[/quote]
this is the first day of week two on this plan and so far i have a 20 pound pr in the squat and a 1 rep pr in the bench so im gonna use it for a month or two i really just want to gain mass and i figured clusters would help with higher reps of heavier weights but ill stick with the basics for now