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Cowboy's Switch the Darkside

Worf said:
What does your squats routine look like now?



I can’t squat more than twice a week. Even that beats my knees up. If that’s the case for you too @Silentlemon1011 try WUP ( weekly undulating periodization) Yes I made that up. Mix it up with different bar positions (Front, hi bar, low bar), tempo, rep schemes, and vary the weight, add wraps, squat to a box etc. If you have access to different bars, use them. SSB broke a plateau for me. SSB,Buffalo bar, Squat bar, camber Squat bar etc. This method worked well for me only squatting once a week at times. Last year in June I squatted 405x2 High bar as a big PR. This June I hit 505x2 low bar. Put 100 lbs on my squat in a year
Click to expand...

I try to squat twice a week.

Usually once high bar at a higher rep range
Once low bar, working my way up to around my 5RM (Typically 5reps on the workup)
I'll stay there for 3 or 4 sets.

I will throw in 2 of the following per workout (Supersets on high bar day)
Individually and heavy on low bar day

Glute bridges/quad extensions/zercher/dumbell squat or lunges (The 2 accessories will alternate)
I'll also throw in upper back work on leg day, since it's a weak spot and gives me time to recover before a DL day

I did just manage a PR today
But it's just seems like I'm not coming even remotely CLOSE to my progress on bench or DL
Despite actually.focusing less time on either of those 2 lifts

I know genetics play a part for sure lol
I've always had a big chest

Doesnt help that when I was bodybuilding
I was physique,
So my muscle memory was all there on upper body development, wheras I'm entering seriously new territory on squats
 
Silentlemon1011 said:
I try to squat twice a week.

Usually once high bar at a higher rep range
Once low bar, working my way up to around my 5RM (Typically 5reps on the workup)
I'll stay there for 3 or 4 sets.

I will throw in 2 of the following per workout (Supersets on high bar day)
Individually and heavy on low bar day

Glute bridges/quad extensions/zercher/dumbell squat or lunges (The 2 accessories will alternate)
I'll also throw in upper back work on leg day, since it's a weak spot and gives me time to recover before a DL day

I did just manage a PR today
But it's just seems like I'm not coming even remotely CLOSE to my progress on bench or DL
Despite actually.focusing less time on either of those 2 lifts

I know genetics play a part for sure lol
I've always had a big chest

Doesnt help that when I was bodybuilding
I was physique,
So my muscle memory was all there on upper body development, wheras I'm entering seriously new territory on squats
Click to expand...
Maybe you need a break from the volume on squats. Work with some heavier weights. Mix up the intensity and try waving the reps. If your normal session is working up to a 5rm then skip the volume day. Work up to a 3rm with a 3x3 @80 of the 3rm for backdown volume. Then do a speed day the following week. On the 3rd week work up to a top single at an RPE 9ish then deload from squats the following week by just doing leg press and light lunges.you can change stuff around and follow that template until the progress stops before moving forward .
 
Worf said:
Maybe you need a break from the volume on squats. Work with some heavier weights. Mix up the intensity and try waving the reps. If your normal session is working up to a 5rm then skip the volume day. Work up to a 3rm with a 3x3 @80 of the 3rm for backdown volume. Then do a speed day the following week. On the 3rd week work up to a top single at an RPE 9ish then deload from squats the following week by just doing leg press and light lunges.you can change stuff around and follow that template until the progress stops before moving forward .
Click to expand...

Definitely worth a shot.
Keep the changes running, due to craziness at work, I've stagnated a little bit in my routine.
So do that template at 1x per week for squats?
Basically lowering the volume,
It looks promising, I have the leg SIZE to push a lot more weight, maybe just need the variances you put there and some more stress on the CNS with the 3x3
I'll give it a go starting Saturday

Thanks brother
 
Never heard of zercher. Looked it up. How well do you find it works? Also 100mg for adrol is crazy. I get back pumps form 40-60mg dbol. Always wanted to try adrol but afraid of the pumps
 
Nordic said:
Never heard of zercher. Looked it up. How well do you find it works? Also 100mg for adrol is crazy. I get back pumps form 40-60mg dbol. Always wanted to try adrol but afraid of the pumps
Click to expand...
I get the pumps in my shoulders oddly enough, never my back. Yeah sometimes unbearable but suffer through.
 
Going to spend today getting diet plan set to run Smolov starting tomorrow. Havent calculated my macros and cals for months now but am a tad low on the carbs and enjoying some summer treats.

Dont want to gain a ton but already up 10lbs. Heard someone mention some candies or sugary food pre as well...

Any suggestions for the next 4 weeks let me know buying groceries later today or tomorrow
 
Btcowboy said:
Going to spend today getting diet plan set to run Smolov starting tomorrow. Havent calculated my macros and cals for months now but am a tad low on the carbs and enjoying some summer treats.

Dont want to gain a ton but already up 10lbs. Heard someone mention some candies or sugary food pre as well...

Any suggestions for the next 4 weeks let me know buying groceries later today or tomorrow
Click to expand...
3500 cals is easy for me to get down clean. Eggs, oatmeal, rice, potatoes,chicken, turkey, nuts, oils. Anymore than that is hard for me to eat without sauces, butter , pasta and or start eating dirty.
 
Worf said:
3500 cals is easy for me to get down clean. Eggs, oatmeal, rice, potatoes,chicken, turkey, nuts, oils. Anymore than that is hard for me to eat without sauces, butter , pasta and or start eating dirty.
Click to expand...

Gettinf hard for me to eat clean at 3500
Hunger was great for a while on tren, now I'm having to force the food
I miss Nandrolone lol
 
Worf said:
3500 cals is easy for me to get down clean. Eggs, oatmeal, rice, potatoes,chicken, turkey, nuts, oils. Anymore than that is hard for me to eat without sauces, butter , pasta and or start eating dirty.
Click to expand...
Yeah I added a little butter and PB but keeping fat under 100... cant eat eggs or I would damn things flare up my gall bladder
 
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