In keeping with the reality that my blog is actually just my gym notebook, consider this post a scratch-page.
For the past few minutes I’ve been looking back at the last couple of weeks of squat training, and trying to think my way into the coming weeks. I’ll soon be doing this same kind of analysis for other lifts that are in my rotation too, but one can take this kind of boring application of “math” only so much at a time.
Recent squat workouts include the following:
6/9/11: 3 x 5 x 160, HBBS; vol: 2,400.
6/6/11: 5, 3, 3, 3, 3, best set 3 x205, LBBS; vol: 3,480.
6/1/11: 3 x 5 x 160, HBBS; vol: 2,400.
5/27/11: 5, 5, 3, 3, 2, 1, 1, 1, 1; best set 1 x 235 (PR); LBBS; vol: 3,995.
This doesn’t quite rise to the level of a pattern — which bothers me. Yet, I think I’ve been and will be able to do at least 1x week HBBS 3×5 and 1x (or even 2x) week heavier squat workouts for the near future. This week I felt a bit aimless in setting up and squatting; the workout of 6/6/11 was kind of a disaster, if you ask me. So I want to be a little more systematic here.
For High Bar squats, I do like doing my 3 x 5 “calisthenic” squat sessions (combined with deadlifts set at 125% of squat weight) on low volume o-lifting days. These 3 x 5 workouts (currently 1x per week) are right about at 70% of my 1 RM, and will be increasing slowly in weeks to come. Doing this 1x per week and linearly increasing the weights continues to make sense for me for the time being. I feel like it constitute a sort of ongoing deload day, helping to keep my speed up and to maintain my capacity for a higher-rep set (5 reps?).
For Low Bar squats, it’s absolutely mandatory to keep doing something heavier 1-2x per week. I think I will move forward with some more medium volume dynamic effort sessions with 1-3 reps at between 80 and 95% of my max (lets say, from 185 to about 220) just trying to stay fast. I’ll plan to do these as follows over the next four weeks: week 1: 8 x 3 x 185, 8 x 3 x 195; week 2: 12 x 2 x 205; week 3: 15 x 1 x 215, 10 x 1 x 220; week 5: 6 x 4 x 135, rest; week 5: re-test 1 RM.