Testing my max (for squat)

dartstothesea

I want to periodize my squat training now but will need to know my 1RM

Should I take some days off squatting before trying it or just keep things rolling and test next time I train? Should I work up to the max weight just like a warm up, gradually getting down to just a couple of reps on each weight and stepping up 20kg at a time?

I've just got to 150kg (1.5BW) for 5x5. Also the other day I was doing 100kg for 5x8 with a good bit left in the tank afterward. Anyone have a very rough idea what kind of 1RM numbers I could/should be hitting?
Bearing in mind I don't wear a belt. Will this be a problem? I presume introducing the belt anytime in the middle of the program would be silly since my since belted 1RM is supposed to be different.

Lastly, and I know this may be hard to just answer or be sort of a worm can opener, any recommendations on periodized programs to use would be appreciated. Oh and I don't always get to go gym on the exact day I plan or anything so I will probably to be using something a little bit flexible.

I'll be trying to plough ahead with linear progression on all other lifts.

Thanks.

dave80

dartstothesea wrote: »

I want to periodize my squat training now but will need to know my 1RM

Should I take some days off squatting before trying it or just keep things rolling and test next time I train? Should I work up to the max weight just like a warm up, gradually getting down to just a couple of reps on each weight and stepping up 20kg at a time?

I've just got to 150kg (1.5BW) for 5x5. Also the other day I was doing 100kg for 5x8 with a good bit left in the tank afterward. Anyone have a very rough idea what kind of 1RM numbers I could/should be hitting?
Bearing in mind I don't wear a belt. Will this be a problem? I presume introducing the belt anytime in the middle of the program would be silly since my since belted 1RM is supposed to be different.

Lastly, and I know this may be hard to just answer or be sort of a worm can opener, any recommendations on periodized programs to use would be appreciated. Oh and I don't always get to go gym on the exact day I plan or anything so I will probably to be using something a little bit flexible.

I'll be trying to plough ahead with linear progression on all other lifts.

Thanks.

i reckon you could be good for a 180

ive used the sets, reps, weights below going for my first 180

day 1 3 x 5, 155
day 2 2 x 5, 160
day 3 1 x 5, 165
day 4 3 x 3, 160
day 5 2 x 3, 165
day 6 1 x 3, 170
day 7 test

you should have no problems using a belt beginning above

dartstothesea

Cheers.

I'm not sure what you mean by:

dave80 wrote: »

you should have no problems using a belt beginning above

Like, if I start using a belt before I start any of this?

dave80

You could use a belt at any stage its up too you, doesn't change the lift just makes it easier

d'Oracle

You could probably keep going with linear for your squat.

You haven't started missing reps yet have you?

eroo

I would ensure at least 4-5 days rest before testing your 1RM.

Just on a note for your own safety, do not attempt it without at least one spotter(who knows how to spot!!), but 3 is advised.

No point in testing your 1RM if you injure yourself in the process! Good luck!

dartstothesea

d'Oracle wrote: »

You could probably keep going with linear for your squat.

You haven't started missing reps yet have you?

Nope. It's getting brutally hard and very time consuming every workout though. I suppose I could just slow the linear progression somehow but I'm not sure how to go about doing that without plates smaller than 1.25kg.
Like, it'd seem weird to spend 2 workouts on 150kg and then move up to 152.5kg but I guess it would work just as well, would it? Or could I do one day 5x5 on 150kg, a second day high volume on a lower weight, and then the third day go back to 5x5 and move up to 152.5kg?


Plus, I still want to change it so I'm not doing heavy days every single day. Not sure now what to do, you're probably right about milking a little more out of linear. Again on the other hand I'm wondering if there's lots of potential growth I'm not taking advantage of by not doing max effort stuff ever.

d'Oracle

dartstothesea wrote: »

Nope. It's getting brutally hard and very time consuming every workout though. I suppose I could just slow the linear progression somehow but I'm not sure how to go about doing that without plates smaller than 1.25kg.
Like, it'd seem weird to spend 2 workouts on 150kg and then move up to 152.5kg but I guess it would work just as well, would it? Or could I do one day 5x5 on 150kg, a second day high volume on a lower weight, and then the third day go back to 5x5 and move up to 152.5kg?


Plus, I still want to change it so I'm not doing heavy days every single day. Not sure now what to do, you're probably right about milking a little more out of linear. Again on the other hand I'm wondering if there's lots of potential growth I'm not taking advantage of by not doing max effort stuff ever.

I'll put it this way.
Tonnes beginners post on here and do a Linear Progression (Basically Starting Strength or Stronglifts) and invariably give it up before getting anywhere at all. For a lot of reasons, I did it mainly cos I am a pussy if I'm honest.
People who log on some other sites have gotten pretty far by bringing it to its conclusion.

It may be hard, but training is supposed to be hard.
The fact is you haven't missed reps yet and have gotten your squat to 150.

If its really killing you time and bodywise, you could go to 3x5 and see if you feel a little better for the 2 less sets, it will certainly take some of the time off and maybe give your elbows a break. And its the weight that matters. Like the heavy reps have to be hard to make the lighter ones easy.

This is just me saying this. I read too much and am a pussy.
I'm just curious to see someone log the LP to its end.

You could always do a max test to see where you are and then take a few days off before hitting the progression where you left off.

dartstothesea

Ha, I see what you mean. It would be cool to see the linear progression exhausted if possible. AFAIK to really exhaust it I would have to start eat and sleep (and train) pretty religiously with unwavering discipline and all. But I'm probably going to have do that anyway.

Yeah I'll suck it up and get a belt and try to keep ploughing ahead (albeit more slowly and with the odd break) with the linear squat. Thanks for the thoughts.