Blog Section > LanceSTS's Performance Blog
TRAINING POSTS
LBSS:
hm, maybe once i get my stupid 3x5x315 squat i'll switch to
Day 1
MSEM 2x3
Day 2
MSEM 1x6
Day 3
4x8-10
i think i made my best jumping gains on MSEM. maybe time to switch back to that.
LanceSTS:
--- Quote from: LBSS on August 28, 2012, 03:57:51 pm ---hm, maybe once i get my stupid 3x5x315 squat i'll switch to
Day 1
MSEM 2x3
Day 2
MSEM 1x6
Day 3
4x8-10
i think i made my best jumping gains on MSEM. maybe time to switch back to that.
--- End quote ---
that would work great imo, and much more optimal over a long period of time than either method alone. You can generally use a set up like that year round without much stalling if you eat,sleep, recover well.
Raptor:
--- Quote from: LanceSTS on August 28, 2012, 03:54:35 pm ---
--- Quote from: Raptor on August 28, 2012, 12:40:02 pm ---So you recommend say a 3x5, 3x5 and 3x8 (for example) format of squatting?
--- End quote ---
What I have found works best over time is working up to a heavy single or triple for 3 sets on one day, preferably the first day. Then working up to a single max set of 5 the second training day.
The last training day would be 4 x 8-10, where load is increased once you complete 4 x 10 across. If youre only training 2x a week then you simply to workout 1, workout 2, workout 3, in order on whatever day they may fall, taking an extra day of rest after workout 3.
--- End quote ---
Very interesting, haven't thought about it that way.
What if you want to do two squat workouts per week with the 3rd squat workout being replaced by BSS + deadlifts?
Like:
Workout 1: squat
rest
Workout 2: BSS + deadlift
rest
Workout 3: high volume squat
rest
rest
LanceSTS:
--- Quote from: Raptor on August 28, 2012, 04:17:37 pm ---
--- Quote from: LanceSTS on August 28, 2012, 03:54:35 pm ---
--- Quote from: Raptor on August 28, 2012, 12:40:02 pm ---So you recommend say a 3x5, 3x5 and 3x8 (for example) format of squatting?
--- End quote ---
What I have found works best over time is working up to a heavy single or triple for 3 sets on one day, preferably the first day. Then working up to a single max set of 5 the second training day.
The last training day would be 4 x 8-10, where load is increased once you complete 4 x 10 across. If youre only training 2x a week then you simply to workout 1, workout 2, workout 3, in order on whatever day they may fall, taking an extra day of rest after workout 3.
--- End quote ---
Very interesting, haven't thought about it that way.
What if you want to do two squat workouts per week with the 3rd squat workout being replaced by BSS + deadlifts?
Like:
Workout 1: squat
rest
Workout 2: BSS + deadlift
rest
Workout 3: high volume squat
rest
rest
--- End quote ---
I would use the bss on the hypertrophy day if you wanted them in your program. If you use deads on one of the cns intensive days you dont need a squat on that day.
Raptor:
Well yeah, that was the idea - no squatting in the deadlift day, but start the deadlift day with BSSs...
To me, squat + bss is kind of reduntant and me personally - I could never do BSSs really intense after squats so... they need to be a primary exercise for me in order to really go all out at it.
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