The idea of including multiple kinds of squats in a single workout is appealing but I think that SilverWind would cut me with a knife if I tried to incorporate it into her routine
You could just do Zercher squats and Steinborn squats. That's plenty of cutting potential right there.
0
Options
Dhalphirdon't you open that trapdooryou're a fool if you dareRegistered Userregular
The idea of including multiple kinds of squats in a single workout is appealing but I think that SilverWind would cut me with a knife if I tried to incorporate it into her routine
I do 5x5 squats every single workout, three times a week, and every single workout I tell myself I'm quitting lifting on the fourth set of squats. It's a lot of squatting.
Tried to hit a single PR for deadlift, but did it after my heavy day squat sets. Old PR went up with no problem, but tossing another 20# on the bar just glued it to the floor. Move back into a regular 5-3-1 cycle in a couple weeks, hopefully be able to get that plus another 5 to finally hit 2x body weight
Dhalphirdon't you open that trapdooryou're a fool if you dareRegistered Userregular
What's more important for you guys when squatting, going lower, or maintaining nearly shoulder width feet placement?
0
Options
duraxWho watches the watchdogs?Registered Userregular
Lower.
Everyone's feet are a little different. I think it is more about placing your feet at a comfortable difference apart while ensuring your knees don't buckle inwards.
Finally got 315 on my back again, it moved fine and felt better than I expected. Then I did 6 triples with 275 with a minute rest inbetween and that went way better than I expected, I didn't think I'd be able to do it. Hooray fitness!
More seriously I know I'm using a little hip drive to get the bar up if I don't concentrate on not doing it. I'm repping two plates again though which is a good place to get back to. I don't think a return to repping 110 is imminent.
0
Options
Dhalphirdon't you open that trapdooryou're a fool if you dareRegistered Userregular
edited February 2017
I would really like to transition from 5x5 squats to 3x5.
Sometimes I think "man, that was a tough set, must be nearly done" and then I check the SL app and it 's like "oh that was only the second set jeez"
But I'm not going to make the switch until it's necessary
If the Russian squat routine doesn't do much for increasing my 1rm, it sure did a great job with getting me comfortable under the bar with significantly heavier training weight.
If the Russian squat routine doesn't do much for increasing my 1rm, it sure did a great job with getting me comfortable under the bar with significantly heavier training weight.
KakodaimonosCode fondlerHelping the 1% get richerRegistered Userregular
Smolov has worked when I've done it, but the gains don't stick. It's good if you want to see what you can do going for an absolute one off balls to the wall squat 1RM, but I feel like you'll get better long term gains from a different program.
The higher level people here are certainly at a point where linear progression is no longer enough.
I'm at that point on squats, but it seems pretty clear that's because my hip don't work right rather than that I have reached the potential of linear progression. I'm pretty sure I have a good 60kgs in the tank aside from that.
There are a lot of intermediate programs that are not smolov, that I think are much better for someone stepping away from linear progression programming.
Smolov as written is something that cannot be done alongside other training: for 3 months you squat, period.
Setting aside concerns about the amount of volume involved for someone who is likely still dialing in their technique, it's so specialized that it doesn't really feel like an intermediate program in mind.
If I would have been smarter about how I approached Smolov I'm sure I would have completed it rather than bowing out after the first week of the second cycle.
Like, not warming up with weights leading up to your work sets. 10x3 was by far my favorite day.
diablo III - beardsnbeer#1508 Mechwarrior Online - Rusty Bock
Smolov is just too specialised for me to use. Three months of nothing but squats doesn't get me anywhere I need to go right now. Maybe when I'm happy with my physique and general strength and want to chase a 200kg back squat
RSR worked well for me because I could do half of 5-3-1 alongside of it (along with a dedicated back day, which is probably now my favorite day of the week). It was also naturally a 3-day a week program, Smolov probably would have gotten great results but, like Tube said, it's too specialized. I'm not far enough along that I can ditch the rest of my main lifts to focus on just squats, and I don't have a biggest squat competition anywhere in the future that I need to prep for.
Now I've got another week and a half until I move back to a regular routine, (finish RSR this weekend, and then doing a light week before getting back into anything) and I'm a bit undecided about whether or not I go with a few cycles of 5-3-1 or another squat centric SL 5x5. Leaning towards 5-3-1 just to take a break from squatting every day; give them a bit of a rest before I make a push towards 405.
So after getting 12,12,12,4 on my hypertrophy squats today I'm changing my approach from "this is 4 sets" to "this is 3 sets and a bonus set". If I get 3 x 12 I push the weight up. Otherwise I feel like those extra 8 reps are going to take months.
My lower back hurts to an insane, can't sleep degree today. Considering that wasn't even a back workout maybe I was biting off more than I can chew doing RDLs right after two types of Squat.
0
Options
KakodaimonosCode fondlerHelping the 1% get richerRegistered Userregular
RDLs are really easy to get loose on and start rounding the lower back if you're tired. I'd always do them after my deadlifts, since I pull sumo. Are you using straps?
Yeah, and I think I was probably sloppy. I do them from the lowest set of pins which is a little below my knees and do touch and go.
I think by the time I'm getting too them I'm so psychologically burned out from all the high reps that I can't keep my shit together for 3 x 12 (I cut the fourth set for these). I don't recall getting a really sick hamstring pump or anything, I was probably just hauling the fucking thing up.
Leg day right now is (all sets 60 seconds rest):
Back squat 4 x 12
Rest 120
Split squat 4 x 12
Rest 5 minutes
RDL 3 x 12
Rest 120
Hamstring curl (bands)
Posts
https://docs.google.com/spreadsheets/d/1OLcAGbXhWIVcl5IziVpG0eKFJS3xi_Sac9kYMkRFvD8/edit?usp=sharing
You could just do Zercher squats and Steinborn squats. That's plenty of cutting potential right there.
I do 5x5 squats every single workout, three times a week, and every single workout I tell myself I'm quitting lifting on the fourth set of squats. It's a lot of squatting.
https://docs.google.com/spreadsheets/d/1OLcAGbXhWIVcl5IziVpG0eKFJS3xi_Sac9kYMkRFvD8/edit?usp=sharing
PSN: Robo_Wizard1
https://docs.google.com/spreadsheets/d/1OLcAGbXhWIVcl5IziVpG0eKFJS3xi_Sac9kYMkRFvD8/edit?usp=sharing
Everyone's feet are a little different. I think it is more about placing your feet at a comfortable difference apart while ensuring your knees don't buckle inwards.
Not like it was in competition
More seriously I know I'm using a little hip drive to get the bar up if I don't concentrate on not doing it. I'm repping two plates again though which is a good place to get back to. I don't think a return to repping 110 is imminent.
Sometimes I think "man, that was a tough set, must be nearly done" and then I check the SL app and it 's like "oh that was only the second set jeez"
But I'm not going to make the switch until it's necessary
So, all Smolov all the time?
https://docs.google.com/spreadsheets/d/1OLcAGbXhWIVcl5IziVpG0eKFJS3xi_Sac9kYMkRFvD8/edit?usp=sharing
There are a couple folks who have milked linear progression for all its worth.
Origin ID: Discgolfer27
Untappd ID: Discgolfer1981
I'm at that point on squats, but it seems pretty clear that's because my hip don't work right rather than that I have reached the potential of linear progression. I'm pretty sure I have a good 60kgs in the tank aside from that.
Smolov as written is something that cannot be done alongside other training: for 3 months you squat, period.
Setting aside concerns about the amount of volume involved for someone who is likely still dialing in their technique, it's so specialized that it doesn't really feel like an intermediate program in mind.
https://docs.google.com/spreadsheets/d/1OLcAGbXhWIVcl5IziVpG0eKFJS3xi_Sac9kYMkRFvD8/edit?usp=sharing
PSN: Robo_Wizard1
Like, not warming up with weights leading up to your work sets. 10x3 was by far my favorite day.
Now I've got another week and a half until I move back to a regular routine, (finish RSR this weekend, and then doing a light week before getting back into anything) and I'm a bit undecided about whether or not I go with a few cycles of 5-3-1 or another squat centric SL 5x5. Leaning towards 5-3-1 just to take a break from squatting every day; give them a bit of a rest before I make a push towards 405.
I think by the time I'm getting too them I'm so psychologically burned out from all the high reps that I can't keep my shit together for 3 x 12 (I cut the fourth set for these). I don't recall getting a really sick hamstring pump or anything, I was probably just hauling the fucking thing up.
Leg day right now is (all sets 60 seconds rest):
Back squat 4 x 12
Rest 120
Split squat 4 x 12
Rest 5 minutes
RDL 3 x 12
Rest 120
Hamstring curl (bands)