Increasing Squat Strength

[Maxlass]

I finished a cycle roughly 3 months ago and managed to keep my strength gains and actually increase in most things with the exception of squats. During PCT I went higher reps of around 12 per set on all exercises for 6 weeks then went to a mix where I throw in all the rep ranges from 5-15 on exercises but I really want my squat strength to get back to where it was. Below is what I am planning to do for the next 6-8 weeks increasing by 2.5kgs each time. I have backed off a little to make sure form is good but I'll be back to where I currently am within the next few weeks. This is this mornings effort.
130kg x 5
135kg x 4
140kg x 3
140kg x 3
135kg x 4
130kg x 5
I also do 3-4 other exercises with my leg workout usually 4-5 sets of 8-12 rep range. Any advice/critique how to get my strength up would be appreciated. I generally train legs twice a week depending on my work schedule.

 

[Ozzy619]

What youre doing is kinda similar to what Im doing on the sheiko template #29, mine has more variations to rep schemes. Before I did box squats, I think it helps crossover in a couple ways; breaking the eccentric concentric chain, exploding out of the hole and I can always squat more with a box.

 

[Maxlass]

What youre doing is kinda similar to what Im doing on the sheiko template #29, mine has more variations to rep schemes. Before I did box squats, I think it helps crossover in a couple ways; breaking the eccentric concentric chain, exploding out of the hole and I can always squat more with a box.

Do box squats work similar to pause squats? I them every 3-4 leg workout with a 3 sec pause albeit with less weight.

 

[Ozzy619]

Do box squats work similar to pause squats? I them every 3-4 leg workout with a 3 sec pause albeit with less weight.

Yes, youre suppose to pause with a box squat. I prefer them over paused squats but thats personal preference.

 

[Maxlass]

I get gassed as fuck with pause squats and don't particularly enjoy them but do them anyway. I might try some box squats next time see how they go.

 

[Ozzy619]

I get gassed as fuck with pause squats and don't particularly enjoy them but do them anyway. I might try some box squats next time see how they go.

I bet you will like them. I only pause for a brief moment, other times I just hit the box with my ass, those are called squat to box. It helps you sit back and really hit your posterior chain and not lean forward.

 

[insertnamehere]

I finished a cycle roughly 3 months ago and managed to keep my strength gains and actually increase in most things with the exception of squats. During PCT I went higher reps of around 12 per set on all exercises for 6 weeks then went to a mix where I throw in all the rep ranges from 5-15 on exercises but I really want my squat strength to get back to where it was. Below is what I am planning to do for the next 6-8 weeks increasing by 2.5kgs each time. I have backed off a little to make sure form is good but I'll be back to where I currently am within the next few weeks. This is this mornings effort.
130kg x 5
135kg x 4
140kg x 3
140kg x 3
135kg x 4
130kg x 5
I also do 3-4 other exercises with my leg workout usually 4-5 sets of 8-12 rep range. Any advice/critique how to get my strength up would be appreciated. I generally train legs twice a week depending on my work schedule.

Are you planning to do the same set/rep scheme twice a week, while adding 2.5kgs every session?

 

[Maxlass]

Are you planning to do the same set/rep scheme twice a week, while adding 2.5kgs every session?

Yes for the next 6-8 weeks then changer it up.

 

[insertnamehere]

Yes for the next 6-8 weeks then changer it up.

I should asked this in my first post but...

What max are you trying to get back to? And is the desired max a 1RM, 5RM, etc?

The pyramid layout you have can be effective and the progression model is nice and steady, so I'm interested to see how it works for you. However, I think that as you approach your former max, the volume may become too much.

Do you have a plan if you hit a wall prior to the 6-8 week period ending? If so, please explain.

 

[Maxlass]

I should asked this in my first post but...

What max are you trying to get back to? And is the desired max a 1RM, 5RM, etc?

The pyramid layout you have can be effective and the progression model is nice and steady, so I'm interested to see how it works for you. However, I think that as you approach your former max, the volume may become too much.

Do you have a plan if you hit a wall prior to the 6-8 week period ending? If so, please explain.

Plan is to increase 5 rep max. I managed 1 x 5 @ 155kg but was doing sets 3-4 @ 150kg while on cycle. If I stall I plan to do a little shock therapy with GVT or AVGT or I have a pyramid type workout where I start at 100kg increasing by 5kg each set of 5 until I get to my 5rep max and do two sets. I then continue to drop by 5kg doing two sets all the way back to 100kg with 60-90sec rests. This usually leaves me pretty sore but I tend to feel stronger next time round. Have you got any advise/suggestions that may help?

 

[insertnamehere]

Plan is to increase 5 rep max. I managed 1 x 5 @ 155kg but was doing sets 3-4 @ 150kg while on cycle. If I stall I plan to do a little shock therapy with GVT or AVGT or I have a pyramid type workout where I start at 100kg increasing by 5kg each set of 5 until I get to my 5rep max and do two sets. I then continue to drop by 5kg doing two sets all the way back to 100kg with 60-90sec rests. This usually leaves me pretty sore but I tend to feel stronger next time round. Have you got any advise/suggestions that may help?

If strength is your goal then here are some suggestions based on the information provided:

IMO, you're current set/rep scheme is accumulating too much fatigue if strength is your goal. Lets take a look:

130kg x 5 84% of 5RM (155)
135kg x 4 87%
140kg x 3 90%
140kg x 3 90%
135kg x 4 87%
130kg x 5 84%

I think this will work for a period of time but I feel very soon you'll run into a wall. When you do hit that wall, you'll have to reduce the volume if you want to continue gaining strength.

Keep on your current plan but if you fail to successfully complete your scheduled squat pyramid workout twice in a row, I suggest you drop 10% of the weight across the board and slightly reduce the total volume.

For example, instead of your current pyramid, you can reduce the total volume to this:

kg x 5 2
kg x 4 1
kg x 3 5
kg x 3 0 only one top set
kg x 4 0 drop this
kg x 5 2-3 x 5 back off sets

This is only addressing the listed sets/reps as your working sets. Your warm up sets should be reduced too as more than likely they're accumulating fatigue.

I personally don't believe in shock therapy and being sore is not an indication of an effective training session so I don't have anything to offer on that front but when it comes to increasing strength I would reconsider its use as a tool.

I don't think you should switch programs. Stick to a variation of what you're currently doing to continue increasing squat strength.

Finally, I suggest that you reconsider your rest periods. I would characterize your rest periods as conditioning work rather than strength training. Five minute rest periods are not uncommon for strength athletes.

I hope this reply was coherent. I have young relatives in the room, trying to get my attention.

 

[Maxlass]

Sounds good I'll give it a crack when the time comes. When doing strength I don't time rests but wait until I'm feeling like I've recovered which I'm guessing to be 3-4mins. As for warming up I do 10mins easy cycling then hit the bar. I try not to do too much volume as not to fatigue myself before working sets but enough to feel warm enough not to hurt anything. Thanks for the advice and I'll see how it works out.

 

[Ozzy619]

If strength is your goal then here are some suggestions based on the information provided:

IMO, you're current set/rep scheme is accumulating too much fatigue if strength is your goal. Lets take a look:

130kg x 5 84% of 5RM (155)
135kg x 4 87%
140kg x 3 90%
140kg x 3 90%
135kg x 4 87%
130kg x 5 84%

I think this will work for a period of time but I feel very soon you'll run into a wall. When you do hit that wall, you'll have to reduce the volume if you want to continue gaining strength.

Keep on your current plan but if you fail to successfully complete your scheduled squat pyramid workout twice in a row, I suggest you drop 10% of the weight across the board and slightly reduce the total volume.

For example, instead of your current pyramid, you can reduce the total volume to this:

kg x 5 2
kg x 4 1
kg x 3 5
kg x 3 0 only one top set
kg x 4 0 drop this
kg x 5 2-3 x 5 back off sets

This is only addressing the listed sets/reps as your working sets. Your warm up sets should be reduced too as more than likely they're accumulating fatigue.

I personally don't believe in shock therapy and being sore is not an indication of an effective training session so I don't have anything to offer on that front but when it comes to increasing strength I would reconsider its use as a tool.

I don't think you should switch programs. Stick to a variation of what you're currently doing to continue increasing squat strength.

Finally, I suggest that you reconsider your rest periods. I would characterize your rest periods as conditioning work rather than strength training. Five minute rest periods are not uncommon for strength athletes.

I hope this reply was coherent. I have young relatives in the room, trying to get my attention.

I might actually take this advice too, very useful, good post

 

[doubleaa]

For me and i know everyone is different. I just keep my 8-12 range and once a month do a 5/3/1 and do singles all the way up to my max. After i max do drop sets as many as possible. As fast and as heavy and hard as i can. I do this with almost all my lifting now. Even high reps. I lift in a arnold style fasion. Full range of motion fast and hard as possible