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Squatting 3x per week

  • 25-04-2019 8:16pm
    #1
    SSr0
    Registered Users Posts: 299 ✭✭


    I've been squatting Monday, Wednesday, Friday- for the last 2-3 months. I've recently tested my 1RM and I'm fairly impressed with it.

    Is this too much volume? Is an injury or plateau about to come my way?


Comments

  • #2
    Killgore Trout
    Registered Users, Registered Users 2 Posts: 681 ✭✭✭Killgore Trout


    SSr0 wrote: »
    I've been squatting Monday, Wednesday, Friday- for the last 2-3 months. I've recently tested my 1RM and I'm fairly impressed with it.

    Is this too much volume? Is an injury or plateau about to come my way?

    Take your gains where you can. If you’re seeing progress and you feel good you’re obviously recovering and adapting ok.

    But insufficient data for anyone to form an opinion. You mention frequency, 3 days a week. But what’s the volume. What sort of program? Reps sets?

    Age weight gender?
    Beginner, intermediate, advanced?
    1rm?

    In general sets/rep work is the weight progressing every day, weekly, monthly?

    How are other lifts progressing ? Or are you focusing on squats ?


  • #3
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,654 ✭✭✭✭Alf Veedersane


    SSr0 wrote: »
    I've been squatting Monday, Wednesday, Friday- for the last 2-3 months. I've recently tested my 1RM and I'm fairly impressed with it.

    Is this too much volume? Is an injury or plateau about to come my way?

    When it starts to have a negative impact on subsequent sessions, it's too much. It doesn't necessarily have to be too much but unless it's structured right, you'll possibly plateau...so you'll have to do more and depending on what you're doing, it could be a case of "well how do I do more?".

    I used to squat 3 times a week but it was comp squat with high bar and front squat and you're working at lower intensities so you're not taxing the CNS as much.

    Ride the gains wave but see how it's feeling and impacting sessions. If fatigue is costing you on your next squat day and day after, time to reevaluate

    Also, pretty much all of the post above.


  • #4
    SSr0
    Registered Users Posts: 299 ✭✭SSr0


    Killgore Trout wrote: »
    What sort of program? Reps sets?

    Age weight gender?
    Beginner, intermediate, advanced?
    1rm?

    In general sets/rep work is the weight progressing every day, weekly, monthly?

    How are other lifts progressing ? Or are you focusing on squats ?


    Monday- 4x8 @ 70% of 1RM

    Wednesday- 5×6 @ 75% of 1RM

    Friday- 5x3 @ 85% of 1RM

    High bar squat in all lifts.
    I do some hamstring work and split squats as assistance work, but no upper body work.

    32 Y/O Male
    Weight- 75kg
    I'm lifting seriously for a good few years so I'd be intermediate.
    1RM- 160kg

    I test my 1RM every month and reset my working weight. Adding an average of 5kg per month on to my max.

    Thanks!


  • #5
    DylanJM
    Registered Users, Registered Users 2 Posts: 1,468 ✭✭✭DylanJM


    SSr0 wrote: »
    Monday- 4x8 @ 70% of 1RM

    Wednesday- 5×6 @ 75% of 1RM

    Friday- 5x3 @ 85% of 1RM

    High bar squat in all lifts.
    I do some hamstring work and split squats as assistance work, but no upper body work.

    32 Y/O Male
    I'm lifting seriously for a good few years so I'd be intermediate.
    1RM- 160kg

    I test my 1RM every month and reset my working weight. Adding an average of 5kg per month on to my max.

    Thanks!


    If it's working then keep at it.

    If it was me I'd probably change things slightly. I'd have the Wed be a bit lighter and do the heavier stuff on Mon and Fri.

    I've been doing something like this for ages and have found it good.


    Monday: 20-40 reps between 70-80% (e.g 5 x 5, 4 x 8, 6 x 6, 7 x 5, etc.)

    Wednesday: 9-15 reps between 60-70% (e.g. 3 x 3, 3 x 5, 5 x 3, etc.)

    Friday: 9-20 reps between 80-90% (e.g. 3 x 3, 4 x 3, 3 x 4, 5 x 3, etc.) or sometimes work up to a 3RM, 2RM or 1RM


    Pick a rep scheme that fits the rep prescription range. Start at the lower % and work up to the higher % over a 3 week period. The rep scheme you choose will affect the jump you can take week to week. Deload on over the first part of week 4 and test on Fri or Sat of that week. Then repeat.


  • #6
    SSr0
    Registered Users Posts: 299 ✭✭SSr0


    DylanJM wrote: »
    If it's working then keep at it.

    If it was me I'd probably change things slightly. I'd have the Wed be a bit lighter and do the heavier stuff on Mon and Fri.

    I've been doing something like this for ages and have found it good.


    Monday: 20-40 reps between 70-80% (e.g 5 x 5, 4 x 8, 6 x 6, 7 x 5, etc.)

    Wednesday: 9-15 reps between 60-70% (e.g. 3 x 3, 3 x 5, 5 x 3, etc.)

    Friday: 9-20 reps between 80-90% (e.g. 3 x 3, 4 x 3, 3 x 4, 5 x 3, etc.) or sometimes work up to a 3RM, 2RM or 1RM


    Pick a rep scheme that fits the rep prescription range. Start at the lower % and work up to the higher % over a 3 week period. The rep scheme you choose will affect the jump you can take week to week. Deload on over the first part of week 4 and test on Fri or Sat of that week. Then repeat.

    That looks very good, cheers.

    As fate would have it, my knee was a bit creaky this morning, so maybe it's time to change to your programme next week.


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