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Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: Dreyth on December 07, 2011, 08:23:42 pm

Title: My excellent progress with mixed rep ranges.
Post by: Dreyth on December 07, 2011, 08:23:42 pm

From today:

http://www.youtube.com/watch?v=Yai6mosC9Bs


In 5 weeks, I went from:
335x4 at 204lbs, to
385x4 at 208lbs.

This was my squat schedule:

Mon - 1x4 (88%), 2x7 (77%)
Wed - 1x2 (88%)
Sat - 1x4 (88%), 2x7 (77%)

Every time a Monday or Saturday workout came up, I added 5lbs to the bar.
I've done this successfully for the past 9 workouts in a row.

I've read a lot about how mixed rep ranges are supposedly the best for gaining strength, and I have to say, my gains here are actually better than my gains that I had on smolov jr out 5 weeks.

In smolov jr, I went from a 335lb max to 385lb max in 6 weeks.
In this rep scheme, I went from 335x4 to 385x4 in 5 weeks.

That's one week less and the 50lb gain is on my WORKING sets, not max, which means possibly 55-60lb gain on my max.

 :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting:

Title: Re: My excellent progress with mixed rep ranges.
Post by: vag on December 08, 2011, 04:34:09 am

I can't get over your eccentric speed ( for a PR lift ) and your depth/stance combination.
Awesome stuff , carry on...  :headbang:

Title: Re: My excellent progress with mixed rep ranges.
Post by: mattyg35 on December 08, 2011, 10:31:32 am

Are you doing any dynamic work to keep your bar speed that high? Or is that just how you always do your reps?

Title: Re: My excellent progress with mixed rep ranges.
Post by: Dreyth on December 08, 2011, 10:32:43 am

I never even knew my depth/stance combination was weird, it feels so natural to me.

I remember when I first started squatting the first two years I used to squat much wider and my toes would point out a lot. Somehow over time I just got more used to keeping them closer and pointing forward more.

Title: Re: My excellent progress with mixed rep ranges.
Post by: Dreyth on December 08, 2011, 10:47:02 am

Quote from: mattyg35 on December 08, 2011, 10:31:32 am

Are you doing any dynamic work to keep your bar speed that high? Or is that just how you always do your reps?

Nope, no dynamic stuff. Unless you mean dynamic stretching beforehand, yes. But the only thing I do is my warm-up which may explain it:

135 x 5 (controlled)
185 x 5 (controlled)
225 x 3 (explosive)
275 x 1 (explosive)
315 x 1 (explosive)
345 x 1 (explosive)

Now of course, after the 275x1 the weight is too heavy for me to be really explosive, but all that matters is that I actually push 100% with all of my strength. I do this for my work sets as well.

Also, read this thread on pushing with 100% effort and being "explosive" even with heavy weights http://www.adarq.org/forum/lancests-performance-blog/articles-and-write-ups/

Title: Re: My excellent progress with mixed rep ranges.
Post by: mattyg35 on December 08, 2011, 01:42:03 pm

Thanks, will definitely be implementing this from now on.