I should also mention that I used to be one of those guys that didn’t train legs at all. Back in the day I did a 5 day split that didn’t include any leg work.
[quote]Wilba wrote:
Try the 180 rep routine I posted using whatever weight you want. If you don’t feel ill at some point during then increase the weight next time. I don’t know if it will prove anything but I know I was gasping the first time I did 225 X 20 and now I can do lots of those sets in an hour so it must have done something for my conditioning.[/quote]
Have you noticed any carry over to other activity from squatting, like walking, running etc?
I noticed that sprinting and squatting progressed together. As I started getting close to being able to complete all 8 sets of 225 I noticed that my sprint routine wasn’t as tough as it had been. Not who is the chicken or the egg but they both improved together. Probably just a general overall improvement in work capacity.
My 3 mile runs have become much easier than too but I attribute that to the sprinting. There is just no comparison to the effort required to sprint vs jog.
I sprint at the local high school track. I run a warm up mile, usually right around 7 1/2 minutes. Then 4 more laps I walk the turns and sprint all out on the straight away. That gives me 8 - 100+ meter sprints. It’s very flat where I live or I would have incorporated hill sprints too. I’ve suffered more than one injury sprinting but I just love it so I’m sticking with it.
12\8\10
Set 1 - 135 X 10
Set 2 - 185 X 10
Set 3 - 225 X 20
Set 4 - 275 X 18
Set 5 - 275 X 15
Set 6 - 275 X 13
Set 7 - 275 X 12
Set 8 - 275 X 11
Set 9 - 275 X 10
Set 10 - 275 X 10
129 total reps - 6 more than last week.
Mate, these a great workouts, huge.
[quote]Ha! No worries Wilba. Seriously, that’s a killer workout.
I often finish a workout with a single set of 225 for 20 — but not multiple sets. Hat off to you.
Dad was Navy and i’m Australian Police Force, for the record.
[/quote]
With the feds?
Amazing workout, I love when people want to dismiss something just because they haven’t seen or heard of it. Keep up the great work!
[quote]Malaka79 wrote:
Amazing workout, I love when people want to dismiss something just because they haven’t seen or heard of it. Keep up the great work![/quote]
Thanks. I plan to keep going like this for a while.
12\15\10
Set 1 - 135 X 10
Set 2 - 185 X 10
Set 3 - 225 X 20
Set 4 - 275 X 20 - finally 20 reps
Set 5 - 275 X 17
Set 6 - 275 X 14
Set 7 - 275 X 12
Set 8 - 275 X 12
Set 9 - 275 X 11
Set 10 - 275 X 10
136 total reps - 7 more than last week.
Not a good day today. I’ve got a molar that is bothering me and the gum around it has been really swollen for a few days. I finally can’t take it and am going to the dentist this afternoon. I failed to get 20 reps on my first set of 275 so obviously I wasn’t going to make any progress in the number of reps this week so I went for a couple of heavy sets. Got a new max PR which was kind of lame but progress is progress and given how my mouth feels I’ll take it.
12\21\10
Set 1 - 135 X 10
Set 2 - 185 X 10
Set 3 - 225 X 20
Set 4 - 275 X 18 - weak! and the 18th rep was a challenge.
Set 5 - 325 X 7
Set 6 - 345 X 4 - PR
Set 7 - 345 X 2
Set 8 - 275 X 15
Set 9 - 275 X 13
Set 10 - 275 X 13
Only 112 reps today but some heavier reps in there.
These look like hellacious workouts. However, I admire it because this kind of training takes physical and mental toughness. It is really stupid how many are trashing the OP because he has different goals. By the way, this is the conditioning forum, so if you have nothing constructive to say about conditioning, leave.
Anyway, Scott Abel is a proponent of low load, high volume leg training(and probably other dudes), and cyclists show that low load, high volume training can lead to hypertrophy. So you are probably accomplishing more than just increased conditioning. It would be cool if you could post videos of these workouts because writing does not do it justice. Nonetheless, keep it up!
Definitely going to give this a try.
i’m trying to figure out which is more intense. this or smolov.
[quote]doctor92 wrote:
These look like hellacious workouts. However, I admire it because this kind of training takes physical and mental toughness. It is really stupid how many are trashing the OP because he has different goals. By the way, this is the conditioning forum, so if you have nothing constructive to say about conditioning, leave.
Anyway, Scott Abel is a proponent of low load, high volume leg training(and probably other dudes), and cyclists show that low load, high volume training can lead to hypertrophy. So you are probably accomplishing more than just increased conditioning. It would be cool if you could post videos of these workouts because writing does not do it justice. Nonetheless, keep it up![/quote]
The mental toughness to keep doing as many reps as possible set after set is by far the hardest part. There’s just something brutal about 15-20 rep sets. I lie to myself all the time…just one more set and then I’ll stop.
[quote]McMurphy wrote:
Definitely going to give this a try. [/quote]
I’d be really interested to hear about this. Or anyone else that gives it a try.
[quote]bears wrote:
i’m trying to figure out which is more intense. this or smolov.[/quote]
Sorry but I’ve never done Smolov so I can’t offer an opinion.
So this tooth thing has really knocked the shit out of me. I saw the dentist and he gave me a RX for antibiotics. I took the whole cycle and it did not clear the infection. I’m now half way through a second cycle of a second type of antibiotic and it seems to finally be working. Screwed up my whole holiday week off. I squatted today but feel like crap. As a result I took the easy way out - heavy instead of high rep.
12\29\10
Set 1 - 135 X 10
Set 2 - 185 X 10
Set 3 - 225 X 20
Set 4 - 275 X 18 - damn it!
Set 5 - 325 X 7
Set 6 - 325 X 6
Set 7 - 325 X 5
Set 8 - 325 X 5
Set 9 - 325 X 5
Set 10 - 275 X 12
98 reps - weak!
Back to reality today and it hurt. Nothing I do is as painful as these high rep squat days. This was one of the hardest workouts I’ve done in a while. Probably because I’ve gone heavier/less reps the last 2 weeks.
1\4\11
Set 1 - 135 X 10
Set 2 - 185 X 10
Set 3 - 225 X 20
Set 4 - 275 X 20
Set 5 - 275 X 16
Set 6 - 275 X 14
Set 7 - 275 X 14
Set 8 - 275 X 14
Set 9 - 275 X 12
Set 10 - 275 X 12
142 total reps - 6 more than my previous high. No working set less than 12 reps.
1\11\11
Set 1 - 135 X 10
Set 2 - 185 X 10
Set 3 - 225 X 20
Set 4 - 275 X 20
Set 5 - 275 X 18
Set 6 - 275 X 15
Set 7 - 275 X 14
Set 8 - 275 X 13
Set 9 - 275 X 13
Set 10 - 275 X 12
145 total reps - 3 more than last week.
This deserves a bump. I think I will try this on my next leg day. Personally I have found that lower weight, higher rep, better form/depth works best for me. I just wish I would have known that from the beginning.