hey guys. I've come in search of some suggestions.
I'm weighing in at about 82kg (180lbs) between 10-12% bf and my 1rm atg squat on a good day is 150kg (330lbs) although have only got that lift a few times and am struggling to get any stronger.
my training has probably gotten a bit stale as I do the same sort of thing every week which is:
monday: squats as heavy as I can for 3x5 which is about 125kg (275lbs), If I put any more weight on I just can't get the reps out at least not for all the sets, After that I'll do 2x8 with about 100-110 kg (220 - 242)
tuesday: sprints, box jumps (1 leg then 2 legs), depth jumps/drops. If I get the time I'll do some pull ups later on 3x12 and some dips.
wed:off
thurs: RDL 3x8, walking dumbbell lunges 3x12 steps, jump snatch/clean + press depending on what I feel like. With walking lunges I'm using up to 50kg in each hand, is this an exercise you don't need to use a lot of weight with? I guess I'm just trying to get stronger by lifting things as heavy as possible which makes sense to me but might not be totally right.
friday: plyos similar to tuesday and maybe press ups and some back work
weekend off
I have randomly thrown in some low rep deadlifts here and there but nothing frequent.
Some people have mentioned pre exhaustive training as a means to gain strength, would that be a good thing to use for squats and how would I go about it? do you have any other suggestions on that?
This is all to help my vertical jump which is also rather stale. My standing vertical is about 29 inches and although I don't have a good way of accurately measuring it my running vertical is only a few inches higher.
hope you guys can help or simply point me to a training routine which you think would suit considering I want to increase strength and explosiveness.
cheers
Henry
