What training are you doing/have you done today? (Vol.3)
Discussion
j_4m said:
Anyone got any recommendations for a three day a week squat focused program? I've previously tried Smolov/Smolov Jr. and not really a fan, seems to be too much about peaking. Purely looking to get stronger in the legs, not too bothered about hypertrophy,
Gotta be this- https://exrx.net/WeightTraining/Weightlifting/Russ...I've run it loads of time, superior to Smolov IMO, and gets great results. Best squat specific program I've done, and I've done a load.
It does peak, but almost all will.
Had a good session today, felt quite strong. Have set a target of deadlifting twice my bodyweight this summer.
Squats, 100x5, 110x4 115x2
Deadlifts, 100x5, 120x5, 140x1, 120x5
Seated m/c Row, 80x8, 95x6, 65x15
Ab m/c 2x65x15
Preacher Curl, 20x10, 25x7, 25x4, 10x11 all+bar weight
Leg Press, 150x10, 250x6, 300x4, 200x10
Not too bad for a short arse 85kg 52 year old
Squats, 100x5, 110x4 115x2
Deadlifts, 100x5, 120x5, 140x1, 120x5
Seated m/c Row, 80x8, 95x6, 65x15
Ab m/c 2x65x15
Preacher Curl, 20x10, 25x7, 25x4, 10x11 all+bar weight
Leg Press, 150x10, 250x6, 300x4, 200x10
Not too bad for a short arse 85kg 52 year old
Desiato said:
Had a good session today, felt quite strong. Have set a target of deadlifting twice my bodyweight this summer.
Squats, 100x5, 110x4 115x2
Deadlifts, 100x5, 120x5, 140x1, 120x5
Seated m/c Row, 80x8, 95x6, 65x15
Ab m/c 2x65x15
Preacher Curl, 20x10, 25x7, 25x4, 10x11 all+bar weight
Leg Press, 150x10, 250x6, 300x4, 200x10
Not too bad for a short arse 85kg 52 year old
You short arses have it easy! Squats, 100x5, 110x4 115x2
Deadlifts, 100x5, 120x5, 140x1, 120x5
Seated m/c Row, 80x8, 95x6, 65x15
Ab m/c 2x65x15
Preacher Curl, 20x10, 25x7, 25x4, 10x11 all+bar weight
Leg Press, 150x10, 250x6, 300x4, 200x10
Not too bad for a short arse 85kg 52 year old
didelydoo said:
Gotta be this- https://exrx.net/WeightTraining/Weightlifting/Russ...
I've run it loads of time, superior to Smolov IMO, and gets great results. Best squat specific program I've done, and I've done a load.
It does peak, but almost all will.
Do you know of a strength program that can last for 8-10 weeks on 1 or at the most 2 workouts a week DD? I imagine I could re-work the one you've linked to but wondering if there's something specific to a longer period.I've run it loads of time, superior to Smolov IMO, and gets great results. Best squat specific program I've done, and I've done a load.
It does peak, but almost all will.
popeyewhite said:
Do you know of a strength program that can last for 8-10 weeks on 1 or at the most 2 workouts a week DD? I imagine I could re-work the one you've linked to but wondering if there's something specific to a longer period.
I think there are one or two- I'll see what I've got and get back shortly.Here we are-
There's a masters version of the Russian one that does 2 days a week- previously I've run it with bench and Squat together and it worked pretty well. Stagger it so the 6x2 day on squat is the opposite day for bench (should make sense)- it works well.
Of course- doesn't have to be bench, could be overhead or whatever, but I'd avoid deadlifting whilst doing it. Throw in some pull ups at the end, and it's a pretty decent program for 2x a week. Could always take out the second 6x2 day and run as a one day squat/bench/pull ups- It'd probably work pretty well if only one day is available- never tried though.
Found a calculator for it - https://codepen.io/gregor/full/kBldg
Edited by didelydoo on Friday 3rd May 09:06
Edited by didelydoo on Friday 3rd May 09:07
didelydoo said:
Gotta be this- https://exrx.net/WeightTraining/Weightlifting/Russ...
I've run it loads of time, superior to Smolov IMO, and gets great results. Best squat specific program I've done, and I've done a load.
It does peak, but almost all will.
Three times a week for six weeks for a 5% increase.I've run it loads of time, superior to Smolov IMO, and gets great results. Best squat specific program I've done, and I've done a load.
It does peak, but almost all will.
f
k that didelydoo said:
V8mate said:
I know; I'm teasing. Half and half, serious/not serious.
Besides- squatting is fun, so it's time well spent 
I did go through a phase - about 6 months - where I started every session, no matter what its focus, with squats. It felt good and it certainly bore results, though I have no idea if it negatively affected progress in other areas.
didelydoo said:
V8mate said:
Three times a week for six weeks for a 5% increase.
fk that
Most people are lucky to get that in 6 months of training! I usually got closer to a 10% increasef
k that j_4m said:
The times I've done Smolov Jr. I generally get just under 10% PB on my squat, but I find it impossible to keep the momentum and it inevitably goes down and I get zero carryover into other lifts. Maybe more of a problem with my long term training and diet though.
Smolov tends to peak hard, then you drop off when you don't maintain the volume- good for peaking, but not for long term. I've run the Russian one back to back 3 times before and PB'd at the end of each cycle- whilst it peaks, you don't see the big drop off you do with Smolov IME. But, it gets boring, and takes it's toll on your recovery and joints.biggbn said:
Deadlifts today, strength suffering now, 150kg X 10,10,8,7,6,5,5,7,6,4. Ground out, not nice!! Did wee bit of seated pulls but was toast. Need to get more consistency and fitness up. Dropped another 5lb though, 19st7lb now, total loss just over 4stone.
That’s a good amount of weight to have dropped bigbn! Still good volume on the lifts.
biggbn said:
Thanks, have been used to being strong but gonna ride this out and see where it takes me then possibly regroup and build some mass from a leaner base.
I'd stick with heavier strength training tbh- the training that built the muscle, retains the muscle. A mistake many make is increasing the volume, and decreasing the load when cutting, where they should really do the opposite. Cutting is where the muscle needs the most intense stimulus to be retained, so loading is a great way of doing that. Weight training burns very few calories, even with higher volume.But, if it's working well, keep at it!
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