Author Topic: strength plateau/ pre exhaustive training?  (Read 1887 times)

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hennas87

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strength plateau/ pre exhaustive training?
« on: November 11, 2012, 06:41:10 pm »
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hey guys. I've come in search of some suggestions.

I'm weighing in at about 82kg (180lbs) between 10-12% bf and my 1rm atg squat on a good day is 150kg (330lbs) although have only got that lift a few times and am struggling to get any stronger.

my training has probably gotten a bit stale as I do the same sort of thing every week which is:

monday: squats as heavy as I can for 3x5 which is about 125kg (275lbs), If I put any more weight on I just can't get the reps out at least not for all the sets, After that I'll do 2x8 with about 100-110 kg (220 - 242)

tuesday: sprints, box jumps (1 leg then 2 legs), depth jumps/drops. If I get the time I'll do some pull ups later on 3x12 and some dips.

wed:off

thurs: RDL 3x8, walking dumbbell lunges 3x12 steps, jump snatch/clean + press depending on what I feel like.  With walking lunges I'm using up to 50kg in each hand, is this an exercise you don't need to use a lot of weight with? I guess I'm just trying to get stronger by lifting things as heavy as possible which makes sense to me but might not be totally right.

friday: plyos similar to tuesday and maybe press ups and some back work

weekend off


I have randomly thrown in some low rep deadlifts here and there but nothing frequent.

Some people have mentioned pre exhaustive training as a means to gain strength, would that be a good thing to use for squats and how would I go about it? do you have any other suggestions on that?

 This is all to help my vertical jump which is also rather stale. My standing vertical is about 29 inches and although I don't have a good way of accurately measuring it my running vertical is only a few inches higher.


hope you guys can help or simply point me to a training routine which you think would suit considering I want to increase strength and explosiveness.

cheers

Henry


boomshakala

seifullaah73

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Re: strength plateau/ pre exhaustive training?
« Reply #1 on: November 11, 2012, 07:20:12 pm »
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Well let's hear what the experts have to say.

But i can see that you only squat once a week. I don't know how you plan on progressing if you squat once a week.
but then again i am not an expert.

nice to have you on board.
 :welcome:
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hennas87

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Re: strength plateau/ pre exhaustive training?
« Reply #2 on: November 12, 2012, 06:26:54 am »
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It has worked for me in the past. You could be right though, it's not doing it for me anymore so might need to do it more frequently, just thought that the other leg work would assist without fatiguing me too much.

we shall wait and see what's up with the experts although looks like they've perhaps not been on here in a little while.
boomshakala

LanceSTS

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Re: strength plateau/ pre exhaustive training?
« Reply #3 on: November 12, 2012, 02:08:51 pm »
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  From a quick look I would try keeping your 3 x 5 on one day, and then moving your higher rep sets to the rdl day.  This will allow you to use more weight on your rep day and give more frequent practice with the squat.  There are many different ways you can go here, this is only a simple change while keeping the same set/rep scheme.
Relax.

hennas87

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Re: strength plateau/ pre exhaustive training?
« Reply #4 on: November 12, 2012, 02:56:58 pm »
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cool  :) I'll give that a go and see how it turns out.

Thanks for the response

I may revive this post in future
boomshakala