PDA

View Full Version : Squating routine workout question



123 champ
04-24-2007, 07:09 PM
Hey. I just started doing Westside's method of training, but i had one quick question. On max effort squat day, should it be a max of like 5 reps or a one rep max? for example should i do

135 x 6
175 x 1
205 x 1
235 x 1
255 x 1
280 x 5

or

135 x 6
175 x 1
225 x 1
255 x 1
300 x 1
315 x 1
330 x 1
etc...till new max

Bako Lifter
04-24-2007, 07:14 PM
Go for triples at the end.

Chubrock
04-24-2007, 07:19 PM
There is no set principle as far as always going for a triple, double, single etc etc. I usually make that choice when I get in the gym. If I feel a bit tired I may go for a triple as opposed to a max single. The biggest thing is to make sure you get 3 lifts above 90% of your max.

123 champ
04-24-2007, 09:23 PM
mk i also have another question. when i max out, i generally use knee wraps. would it still be benifical if i train above 90% of my raw max?

Chubrock
04-24-2007, 09:40 PM
You're not likely getting very much out of the wraps. Just shoot for 3 above 90.

123 champ
04-25-2007, 08:57 AM
You're not likely getting very much out of the wraps. Just shoot for 3 above 90.

3 singles above 90%, right? if they weight was really above 90%, i don't think i could do any doubles or triples. i can do double and triples, wouldn't that mean that i probably have a higher max?

Chubrock
04-25-2007, 09:27 AM
3 singles above 90%, right? if they weight was really above 90%, i don't think i could do any doubles or triples. i can do double and triples, wouldn't that mean that i probably have a higher max?


During the ME day the focus should be on making sure that three lifts are above 90% of your previous max. So for example, if during my last ME day I benched 100lbs for 1 rep, then when it came around to my ME day again, I would structure my lifts so that I got three lifts above 90lbs (90, 94, 98). Obviously the numbers don't workout since I picked a crappy example, but you should get the point. Once those three lifts are complete you could shoot for a new max, and if you hit that new max then you use that number when calculating next week's 90%.

RhodeHouse
04-25-2007, 05:44 PM
Chub is right. But don't worry too much about the 90% thing right now. Over time, it'll happen without trying to make it happen. The important thing is, what are your goals? I would take 1 exercise and do a 5RM on week 1, a 3RM on week 2, a 1RM on week 3, then switch exercises and do it all over again. I would pick 3 exercises and keep rotating them every 3 weeks. You'll build size, strength , and confidence. 3 exercises will give you a 9 week cycle. When you get back to the 1st exercise, if you beat your previous maxes, you've gotten stronger, so keep doing the same thing until you stop making progress.

Chubrock
04-25-2007, 06:25 PM
Chub is right. But don't worry too much about the 90% thing right now. Over time, it'll happen without trying to make it happen. The important thing is, what are your goals? I would take 1 exercise and do a 5RM on week 1, a 3RM on week 2, a 1RM on week 3, then switch exercises and do it all over again. I would pick 3 exercises and keep rotating them every 3 weeks. You'll build size, strength , and confidence. 3 exercises will give you a 9 week cycle. When you get back to the 1st exercise, if you beat your previous maxes, you've gotten stronger, so keep doing the same thing until you stop making progress.



As far as squatting, if he's a newer lifter, wouldn't you recommend him squatting as often as possible instead of rotating in alternate lifts? I would just think that a newer lifter would need as much time under the bar learning the fine points of squatting as opposed to worrying about lifts that will carry over.