posted Thu, 10/30/2014 - 17:06
1850
Training for that 700lb squat! Looking for tips.
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Ok guys. So I have a 1rp max squat of 585. In the last 1.5 year my max went from 405 to 585. I have been training hard as hell to get this far and my new goal is to squat 700 by this time next year. I will post pics and links to them in here as I progress.
My squat day goes like this.
Warmup superset
4x15 light weight leg ext and light weight lying leg curls
Squat climbing to working sets
1x15 135lb
1x3 225
1x2 315
1x2 405
1x2 495
1-2x1 545
2x8 225
Front squat
3x8 225
Hack squat
3x10 up to 400lb
Stiff leg deadlifts
3x12 225
Heavy seated leg curls
4x8
Tips constructive criticism much appreciated
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Im your height and yes squats suck ass at 6'3" lol. Looks to be a solid routine to me, but i would suggest eliminating the pyramid. Do your warmups, theen go straight into your 495-585 weight and pound that for a few sets. 225, 315, 405 may feel light leading up to it, but you are tiring your legs before you get to you "meat and potatoes" sets. Ive always believed that to increase your 1Rep max weights, do most of your work as close to that weight as you can.
Wow just noticed post date....awhile ago, hope youre getting closer!
Pwins417Hit 655 so I am gettin closer! For sure. Backing off those high numbers because I'm competing in a new totally raw division in a powerlifting meet coming up March 21. So I can't use wraps or sleeves. Without raps and sleeves I hit 605. So I can't complain because my max with wraps 4 months ago was only 585.
Have you not looked into the training principles of westside barbell? Conjugate training?
For a guy of your height that would be a great squat.
Pwins417Thanks Brotha! They say tall guys can't squat. I say fuck they standards haha
I'm a little shorter than you at 6-1, but the only guy I know personally that can squat more than me is an ex world strongest man finalist.... Let 'em keep convincing themselves that's true, squat power is more about your ability to withstand pain.
Pwins417What are you squatting bro? And how's my training program look for getting there
These days rarely much more than 600 to be honest, but there was a time a time I was deep into the 800s.
It's not the way I'd do it to be honest, especially as a taller guy. Drop me a line on pm if you like.
Iron_MonkMy tip would be dont sneeze
Have you ever tried the Steelers workout on squats start with 95% of your max for 1 rep then 85% til failure 75% till failure all the way down to like 225 til failure
Pwins417Fuckin awesome. That sounds brutal but awesome
Since it legs you don't have to go til actual failure butpush hard and the next day you'll barely be able to walk but every time I did that the next week my squat would go up 15lbs or so
Don't squat like I use to. But back in the day to get over a plateau would finish up squats with 225 and set a number that seemed unattainable after full workout, like 20-25 reps and not stop until I hit it. Maybe every other or third time you try that instead of 2x8 225. Just a thought.
Pwins417That sounds like a great finisher!
Did you use a similar scheme to go from 405 to 585? I take it you are doing this raw (belt/sleeves) only?
Pwins417I used the cube method during this time because I didn't really have any experience or skill at making my own training regimen. And yes I lift raw. Sleeves and belt
Very impressive.
You doing this posted leg regimen once a week?
Pwins417Yes then a light accessory work day
You will get there and meet.your goal. Keep up the good work. Sarcomeres and muscle fibers are growing day by day. Keep macros dialed in and calories high.