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Ray Benemerito's Squat (Exclusief voor DBB!!!) (1 bezoeker)

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MonsterStrength

Monstrous Giant
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15 jaar lid
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13 jul 2003
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Dit schema is rechtstreeks uit Powerlifting USA gehaald en is nergens anders op internet te vinden! Heb ik speciaal voor jullie overgetypt, hopelijk maken jullie er goeie progressie mee! Denk eraan dat de gebruikte gewichten gekozen zijn op een huidige 500lbs (= 227.5kg) max.

The following workout should put 100 lbs. on your squat in just 3 months! Sound familiar? Well unless you plan to use chemical substances, I'd be very skeptical. A realistic goal should be around 525 - 530 based on a previous 500 lb squat.
This workout is a very simple one. It won't make you do superhuman sets and reps, but it will pace you week by week zo you don't bum out. That way you dispel any doubts of missing attempts.
I sugest you go into this workout with an off season cycle, 7 reps at 315, 2 sets/ Add 10 lbs. per week, that should bring you right up to Week 1. As for assistance work I do inverted leg press, leg curls, single leg extension calf raises.
That combination works well with a hip and glute style squatter. As for you thigh squatters, I would do more quad movements.
Remember: whatever works for your body, do it! You know your body better than I do.

Remember these key points:

Form:
Use your body's leverage to your advantage, everyone doensn't squat the same, so develop your own form based on your strong points.

Training:
Pace yourself, don't' be in such a rush to go heavy. In time the wieght will become easy for you. It is always better to do less than more. That applies espacially to you natural lifters.

Attitude:
Keep your mind clear. Remember, you control the weight, don't let it control you!
Good Squatting!

6 Week Off Season
week 1 - 315 x 7 reps x 2 sets
week 2 - 325 x 7 reps x 2 sets
week 3 - 335 x 7 reps x 2 sets
week 4 - 345 x 7 reps x 2 sets
week 5 - 355 x 7 reps x 2 sets
week 6 - 365 x 7 reps x 2 sets

12 Week Cycle
week 1 - 375 x 7 reps x 2 sets
week 2 - 385 x 7 reps x 2 sets
week 3 - 395 x 7 reps x 2 sets
week 4 - 405 x 5 reps x 2 sets
week 5 - 425 x 5 reps x 2 sets w/b
week 6 - 435 x 5 reps x 2 sets w/b
week 7 - 445 x 5 reps x 2 sets w/b
week 8 - 455 x 3 reps x 2 sets w/b
week 9 - 470 x 3 reps w/b/s
week 10 - 485 x 3 reps w/b/s
week 11 - 500 x 2 reps w/b/s
week 12 - rest
w=wraps, b=belt, s=suit

Assistance Work Schedule:
Monday: - Squat, inverted leg press, leg curls, single leg extensions, calf raises (2x7 heavy)
Thursday: - Deadlifts (light assistance 2x7)

Meet Attempts:
485, 510, 530

Warmups:
Keep your reps and sets down to a minimum. Save yourself for your work sets.


greetz,
MS
 
Laatst bewerkt:
nice, meer van die shit dries!
 
wow nice :D

maar gaat 30 lbs boven zn trainings max zitten (doet dan wel 2 x 500).???

dat is een beste poging!
 
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