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Author Topic: Maintenance routine for squats?  (Read 443 times)
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Dreyth
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« on: December 22, 2011, 02:37:06 pm »
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Currently at 405x4. I think I'm about to deload and then go for 405x5 just to get the "unofficial" milestone and put it on youtube. It should also get me at an estimated 455lb 1RM.

Within the next 6 weeks or so, I want to lose around 10lbs of bodyweight, maybe 15lbs. I'm creatine loaded so I know I can lose a lot of water weight so 15lbs won't be much of a stretch.

Anyone know of a good routine to maintain squat 1RM? I'm thinking something like this:

Max: 455lbs

Mon - Work up to 405x2
Wed - Work up to 385x1, drop to 335x8
Fri - Work up to 405x3
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entropy
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« Reply #1 on: December 23, 2011, 10:51:41 pm »
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Are you going to stop taking creatine while cutting? That sounds like a bad idea.
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LBSS wrote "First 2-3 reps on set #7 (the second vid) looked good. definitely below parallel and pretty smooth. but after that you start good-mornining the weight, letting your hips rise before your chest and lifting the weight with your back. be sure to keep your chest up and drive the bar up in a unified way, not in pieces."
steven-miller
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« Reply #2 on: December 24, 2011, 11:51:32 am »
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Said it before, not worthwhile to just try to maintain squat while losing weight, especially if are doing it conservatively. Just do a Texas Method style set-up, maybe reduce volume on Monday session (3x5 instead of 5x5) and go for PRs every week. Far from impossible to do, even when you are on a deficit.
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Dreyth
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« Reply #3 on: December 24, 2011, 12:48:54 pm »
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Sounds good stevenmiller


Mon - 3x5 @ 385
Wed - 1x5 @ 315
Fri - 1x5 @ 405

I'll try something like that and try going up every week. The thing is, I don't know when I'm going to have time/energy for jump training. Now I kinda wish I didn't dirty buik and just took it slow but dammit I made great strength progress.

Guess after I lose the weight, I'll work on jump technique while maintaining weight and strength.
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steven-miller
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« Reply #4 on: December 24, 2011, 03:35:57 pm »
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Quote from: Dreyth on December 24, 2011, 12:48:54 pm
Sounds good stevenmiller


Mon - 3x5 @ 385
Wed - 1x5 @ 315
Fri - 1x5 @ 405

I'll try something like that and try going up every week. The thing is, I don't know when I'm going to have time/energy for jump training. Now I kinda wish I didn't dirty buik and just took it slow but dammit I made great strength progress.

Guess after I lose the weight, I'll work on jump technique while maintaining weight and strength.

Jump before weight training, at least Wednesday and Friday. Keep the volume rather low. Not great for weight training, but good for the jumps and might be good enough for the squat as well. 405 x 4 is great btw., congrats!
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