Programming help

Discussion in 'Fitness & Nutrition' started by Hallock, Oct 14, 2009.

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  1. Hallock

    Hallock New Member

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    I just finished a six week program—a mix of Rippetoes, triples, and periodization on squats—which ended with a new squat PR today, 320x1 at 160#. Knucks was there for the spot and to ensure I didn't fold in half.

    I'm about to take a week off. That amount of constant work on squats wore me out, I'm looking to switch to something a bit different but I'm not sure what. My deadlift, bench, and military press were still advancing, so maybe I'm just looking for a new alternative to legs.

    I was going to post the log as an image, but I can't do that, so here's just the last three weeks. It goes Exercise: Weight x Sets x Reps each set

    Any help is appreciated.

    Week 4
    Day 1
    Squat: 244 x 5 x 5
    Military Press: 125 x 3 x 5
    Row: 185 x 3 x 5

    Day 2
    Squat: 244 x 6 x 2
    Bench: 190 x 3 x 3
    Deadlift: 325 x 1 x 3

    Day 3
    Squat : 274.5 x 4 x 4
    Mil Press: 130 x 3 x 3
    Row: 190 x 3 x 5

    Week 5
    Day 1
    Squat: 244 x 6 x 2
    Bench: 190 x 3 x 5
    Deadlift: 325 x 1 x 5

    Day 2
    Squat: 289.75 x 3 x 3
    Mil Press: 130 x 3 x 5
    Row: 195 x 3 x 5

    Day 3
    Squat: 244 x 6 x 2
    Bench: 195 x 3 x 3
    Deadlift: 330 x 1 x 3

    Week 6
    Day 1
    Squat: 305 x 2 x 2
    Mil Press: 130 x 3 x 3
    Row: 200 x 3 x 5

    Day 2
    Squat : 244 x 6 x 2
    Bench: 195 x 3 x 5
    Deadlift: 330 x 1 x 5

    Day 3
    Squat : 320.25 x 1 x 1
    Mil Press: 130 x 3 x 5
    Row: 205 x 3 x 5
     
  2. grimstone

    grimstone magic murda bag OT Supporter

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    if its your squats the killing you on the light day you could replace them with front squats or another legs exercise to help you recover
     
  3. Hallock

    Hallock New Member

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    Yeah, I was thinking of something like that, because when I come back I'd like to place more emphasis on my deadlift and get over my previous max of 385.

    It seems like with linear progression, my squat goes nowhere, so how exactly can I maintain the progress I made?
     
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