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I'm starting a new kind of training (more emphasis on plyos since it's summer), but I'll still have one day of volume squatting and one day of intensity squatting (using both full and half squats).

Now I really want to kill my legs in the volume day. And the way I want to do that is this:

Choose my 10RM and start doing sets until I can't do 6 reps anymore. So it could look like this:

100x10
100x10
100x8
100x7
100x5

At 100x5 I stop and call it a day. That'd give me a big tonnage work (4000 kg in this example) vs. my usual workout tonnage of ~2300 kg.

Now obviously I'm going to start doing this with say 80-90 kg as I'm coming from injury etc, but as an idea, would you go with it? Also, the rest interval is going to be 1 minute. So basically this workout is hypertrophy oriented.

As far as the weekly schedule is going to look like, I'll go with KB swings + KB 1-leg deads + Lance Glute Iso Holds EVERYDAY in the morning and then at evening go with:

MON: Plyos + Upperbody (pushups + pullups)
TUE: Squat volume day (full squat in odd weeks, half squat in even weeks)
WED: Med ball and core day
THU: Plyos/Sprints + Upperbody (pushups + chinups (I have no idea of shoulder bodyweight exercises, I might do shoulder work at home)
FRI: Squat intensity day (half squat in odd weeks, full squat in even weeks)

Well I don't know, seems like too little volume. I might be better served to use less weight and more volume for a while, I trained too much with heavy weights and I'm also injured.

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.

To add to the problems, the lowest jump in weight using those discs where I will train is at a minimum of 10 kg (22 lbs), since I only have 15, 20 and 25 kg plates. So I definitely need to do more reps with a weight rather than increase the weight, and then do a 10 kg jump and less reps, and try to increase on that.

Like:

Week 1: 100x10
Week 2: 100x12
Week 3 : 110x8
Week 4: 110x9

etc

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.

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.