Squatting more than once a week
Squatting more than once a week Cantplankwell
After a number of non weight room setbacks over the last few years I need to get my squats squared away and back up to where they were...Clearly once a week does not work for me, I am doing the Russian Squat Program and it is progressing well, but its done in 2 weeks....so after that? I am not lifting with a coach, and dont have plans to anytime soon.
For those that squat more than once how do you do sets/reps/percentages?
I am thinking that I should perform a higher intensity day, for example 3-5 sets of doubles or triples working at 80% or better and adding weight once in a while when it gets to easy. Plus another day of volume with a lower weight, say at 70% for 3 sets of 8-10.
My Week normally is like this (KIM I am doing nothing but squats for the next 2 weeks ATM):
DAY 1
Power Snatch+pulls (complexes)
Squat
Accessory Work: Upper body horizontal push/pull
DAY2
Good Mornings
Push presses
Arm Accessory Work Super or tri sets.
DAY 3
Power Cleans+RDLS (complexes)
Add Squats here (volume)?
Accessory Work Upper body Chin ups (or pull downs)+ DB rows.
This is all manageable at my age so long as I get good rest, and I dont do a bunch of heavy cardio or HIT, basically I walk 30-40 min, row or cycle on my off days...easy stuff.
I am no longer a wanna be weightlifter, but I like how the complexes push a number of buttons and I like the challenge..its a very efficient system. So no more heavy singles etc.
https://ift.tt/eA8V8J November 30, 2021 at 12:49AM Bodybuilding.com Forums
For those that squat more than once how do you do sets/reps/percentages?
I am thinking that I should perform a higher intensity day, for example 3-5 sets of doubles or triples working at 80% or better and adding weight once in a while when it gets to easy. Plus another day of volume with a lower weight, say at 70% for 3 sets of 8-10.
My Week normally is like this (KIM I am doing nothing but squats for the next 2 weeks ATM):
DAY 1
Power Snatch+pulls (complexes)
Squat
Accessory Work: Upper body horizontal push/pull
DAY2
Good Mornings
Push presses
Arm Accessory Work Super or tri sets.
DAY 3
Power Cleans+RDLS (complexes)
Add Squats here (volume)?
Accessory Work Upper body Chin ups (or pull downs)+ DB rows.
This is all manageable at my age so long as I get good rest, and I dont do a bunch of heavy cardio or HIT, basically I walk 30-40 min, row or cycle on my off days...easy stuff.
I am no longer a wanna be weightlifter, but I like how the complexes push a number of buttons and I like the challenge..its a very efficient system. So no more heavy singles etc.
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