Author Topic: squat routine for strength  (Read 1149 times)

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PointerRyan

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squat routine for strength
« on: May 13, 2013, 08:30:46 am »
0
hey guys as im a sucker for when it comes to heavy squatting, I decided to ramp up to my max 8reps pf squats and add on weigt every time I hit the gym which is twice a week . I'm doing 90kg squat with a bw of 60kg. after the eigt reps I got the weight down to 60kg and do 15reps for volume. a friend actually told me that I could do that at least since I really hate squats.  I know there are those who ramps it up for a set of five and lower the weight down and do a set or two of eight. but in this.case im doing eight. amd so far I have beem progressing well  with 8resps.
before I stopped leg training about 8-10months ago after quiting basketball, I had a pr of 90kg for 5 repa which by the way, form wasnt solid. was more of a back workout than a leg workout. nthe 8reps of 90 im doing now feels rather solid and hits parallel.
what do you guys think of ramping up to a set of eight followed by maybe 12-15 rep squats? , or would I have to ranp up to ffive and do light seta of eight for it to actually workout okay?
https://www.facebook.com/video/video.php?v=445016662257889
cheers

LBSS

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Re: squat routine for strength
« Reply #1 on: May 13, 2013, 09:11:50 am »
+2
 :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting:
 :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting:
 :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting:

the end.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

PointerRyan

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Re: squat routine for strength
« Reply #2 on: May 13, 2013, 09:31:32 am »
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TKXII

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Re: squat routine for strength
« Reply #3 on: May 16, 2013, 10:41:16 am »
+1
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf