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Author Topic: Squatting plan  (Read 4572 times)

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fast does lie

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Squatting plan
« on: October 20, 2012, 10:24:10 pm »
0
How does this squatting plan sound.  3x per week consisting of:

hi volume day: 3 sets of 10

mid volume day: 3 sets of 5

and low volume heavy day: 3 sets of 3

or should I just stick with 3 sets of 5 and adding 5 lb each session?
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33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

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Goal: Maintain 385-405lb squat while cutting down to 165 LB

AlexV

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Re: Squatting plan
« Reply #1 on: October 22, 2012, 05:48:09 pm »
+2
If you are looking at a layout like that try the texas method

Mon 5x5@90% of previous friday workout
Wed 2x5 using 80% of what you lifted monday
Fri work up to a new 5rm (so 1x5) and use the new 5rm to set the weights for the next week
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Girljordan

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Re: Squatting plan
« Reply #2 on: October 27, 2012, 02:05:29 am »
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Quote from: hyperdunk1 on October 27, 2012, 01:46:19 am
Interesting.  However, I do get kind of skeptical with anything that has the word "texas" in it.  I may just try this.

What about this plan right here: Texas method week 1.  Standard method (3 sets of 5 ) week 2.  And power method week 3 (3 sets of 3) ?

Putting on lots of weight lately.  Not sure if this is too detrimental to my end goal of hitting 42in vertical in order to dunk at 7'4 reach.  :uhcomeon:
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Raptor

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Re: Squatting plan
« Reply #3 on: October 27, 2012, 03:44:25 am »
+3
AlexV was wrong. The name is "Kansas Method". You can now safely do the routine.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

seifullaah73

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Re: Squatting plan
« Reply #4 on: October 27, 2012, 09:22:40 am »
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Quote from: Raptor on October 27, 2012, 03:44:25 am
AlexV was wrong. The name is "Kansas Method". You can now safely do the routine.

lol
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
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Measuring reminder:
5 toe to heel steps = 148cm
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