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Quote from: Dreyth on May 19, 2011, 11:42:11 pm

The barbell will move. You'll have to set the barbell in a power rack so that when you pull on it with your legs, it just holds up against the stands.

You can also use the Smith Machine for this. (One of the few legitimate uses of the Smith Machine.) I put about 225lbs on it and then get a bench to lie on. Set the height of the Smith Machine so that it is slightly above the height of the bench. Then lie face down on the bench and stick your feet underneath the Smith Machine barbell. You can also use the Pussy pad for this to protect your ankles. (Also a legitimate use of the pad.)

ah, perfect. smith machine is also good for keeping some idiots away from the power cage / squat rack.

tl;dr version
Current: Squat 420, weigh 210
July 1st: Squat 440, weigh 210-215
Sept 10th: Squat 415+, weigh 185 (2.25x bw squat is goal)

I also want to incorporate plyos. How?








My plan is to max my squat at least 440lbs by July 1st, while weighing between 210-215lbs.
Currently, I'm at ~420lbs and weigh ~210lbs.
I need 20lbs more in 6 weeks, or 3.3lbs a week.

After July 1st, I'll be on summer vacation in Europe, where it is ALWAYS VERY EASY for me to lose weight. I regularly lose about 15-20lbs every summer (within 45 days) without even trying. This time, I will try.

I want to drop to about 185lbs by September 10th, while trying to maintain my max squat as much as possible (no lower than 415lbs). Assuming I'll be at 215lbs on July 1st, this is a 30lb drop in 72 days. But hey, I might weigh less, or my squat might not drop that much so I don't even need to lose as much weight to get to 2.25x bw in my squat.
Also
, since I measure myself in clothes, and since I'm creatine loaded right now, and since I'll fast for Ramadan for a part of the summer, about 10lbs of this will be VERY easy to get off (clothes and a lot of water weight). Then there's the other 20lbs, which I'll work for.

At the same time, however, I would like to work on my plyometric ability. I have not done heavy plyos in about a year.
I mean, if I'm just trying to maintain my squat, I might as well do some plyos, right?

So, this is where I need your help. This is what my workout looks like right now:

Mon
Squat 3x5 (355lbs)
Bench 3x5 (200lbs)
Chin up 3x5 (+45lbs)

Wed
Squat 1x1 (355lbs) [light day]
Bench 3x8 (185lbs)
Chin up 3x8 (+35lbs)

Fri
Squat 3x5 (360lbs)
Bench 3x5 (205lbs) <-------- So basically I go up 5lbs every workout on squat, bench, chin once I complete all 3x5.
Chin up 3x5 (+50lbs)


Question is,

Can somebody create a workout template for me where I focus on squat (mon-wed-fri, wed being light) but introduce some plyos for 4 weeks?
(keep in mind I don't mind gaining weight here)

THEN

Can somebody create a workout template for me where I can focus on heavy plyos, while maintaining squat for 8 weeks?
(keep in mind I'm trying to lose fat here)

here's another

<a href="http://www.youtube.com/watch?v=b1YsJyPB2lc" target="_blank">http://www.youtube.com/watch?v=b1YsJyPB2lc</a>

What calculator are we using? I have a 360x5 video to put up. The one I use puts me at 414 max but ive already done 415 when I was barely getting up 330 for 10x3reps. Calculators used to overestimate me but now they undercut me by more than 20lbs.

The barbell will move. You'll have to set the barbell in a power rack so that when you pull on it with your legs, it just holds up against the stands.

Quote from: Dreyth on May 18, 2011, 07:04:44 pm

Quote from: lamp on May 18, 2011, 05:58:10 pm

Quote

. Knowledge must be free.

Why? 

I mean I do agree that knowledge should be free, but people aren't going to search for more knowledge if they can't support themselves off of it. Some people put money and time into seeking new knowledge. If they can make money off of it (which they can) we will learn more because there'll be more motivation for it.

you didn't answer the question...

why should knowledge be free?  very little else worth having is free so why is knowledge special?

in your post you give an opinion and then you give several reasons supporting the opposite opinion...

So?

I wasn't firmly taking a side or trying to answer the question (it wasn't posed to me anyway). I was just throwing out thoughts.

I predict an authoritative tomahawk within a year no doubt.

Quote from: Raptor on May 17, 2011, 11:03:07 am

Well yeah, you're right, I think I'll go with 3x10 in my volume day and 4x4-6 in my intensity day.

But progress week by week is not possible. Such a thing does not exist unless you drink gallons of milk to become a fat pig and just brag about your squat.

And right now, I'm actually in a "slim-down" mode. I need to get lighter. Also, more plyo work this period. But really, week by week progression is not possible, unless, again, pig body is wanted.

 What if you drink more protein shakes frequently throughout the day w/ little or no fat content. Like having a large bottle filled with 200 grams of protein and sipping it every hour with and without meals. I think it would help with your muscle growth and keep your metabolism sky high-helping you lose fat while supplying the protein for your muscle/strength increases.

This is exactly what I did, taken from my log:

Monday, May 2nd I squatted 340x5, weighed 207lbs
Friday, May 6th I squatted 345x5, weighed 208lbs
Monday, May 9th I squatted 350x5, weighed 208lbs
Thursday, May 12th I squatted 355x5, weighed 207lbs
Tuesday, May 17th I squatted 360x5, weighed 207lbs

20lb gain in 15 days without a net gain in bodyweight. Mind you, these are workout-to-workout gains, not week-to-week gains (with the exception of a light squat day in between some of them that I didn't include).

What did I do?

4-7 scoops whey protein a day. I realized I was getting only about 100g protein a day, so at the beginning of this nice wave of gains I raised it to 200-250g a day. I'm planning to make 250g a day my minimum starting tomorrow.

It is very possible Raptor! Well, I am one of those people that is trying to get fatter to squat more (I went up to 209lbs between one of those days) but just this week I barely ate and I'm already back down to base level. It's very easy to lose weight, very tough to gain strength.

Not saying you have to go through those tiny weight-gain/-loss cycles, but what thewon888 said is the way to go imo.