ATF squat rep question

[JOKER47]

Anyone have a general idea of what a good amount of weight would be for low rep sets of ATF squats relative to your 1RM? For instance, if your 1RM was 315lbs, you would perform 5x5 at Xlbs.

Is there a percentage or like a 20 or 30lbs under your 1RM "rule of thumb" that exists for a starting reference point?


Thanks,
Joker

 

[BlkWS6]

It may just be me, but my 1 rep maxes dont tend to correlate well with what I can do for reps. For instance, I should be able to 1 rep max much more weight then I do, if you based it on reps I get with a lower amount of weight. I would say just get under the bar and see how it feels. I feel that people tend to vary when it comes to reps and 1 rep maxes so much, that to try and establish a "rule of thumb" would be very difficult. Sort of like those High School 1rep max charts. I dont think they are very accurate. Just because someone benches xlbs for a certain amount of reps, should not automatically dictate that they can get xlbs for a 1 rep max. I would just take a considerably lower weight (so you dont get injured) do a couple of reps to see how it feels, and then adjust the weight accordingly for your 5x5 or so. Hope this helps. Good luck!!

 

[skaman607]

I'd start at something fairly low maybe 50% and work up to something that is comfortable, really it's just touch and go

 

[JOKER47]

Thanks for the reply's. That's pretty much what I have been doing, but I know that WSB for instance is specific with regards to speed and 1RM's. I think it's something like 60% of your 1RM for speed.
My ATF reps are not for speed, so I was just kinda curious if anyone else has a starting reference point.
I have been doing 5x3 and going heavy. (After good warmups, of course.) I guess I'll try 40-50lbs off my max and see how that feels.

Thanks for the input.


Joker

 

[louden_swain]

At 315lbs, I would work between 255 and 275 for sets of 5.

Here is an example:

set 1 x 5 - 255lbs
set 2 x 5 - 260lbs
set 3 x 5 - 265lbs
set 4 x 5 - 270lbs
set 5 x 5 - 275lbs

 

[JOKER47]

At 315lbs, I would work between 255 and 275 for sets of 5.

Here is an example:

set 1 x 5 - 255lbs
set 2 x 5 - 260lbs
set 3 x 5 - 265lbs
set 4 x 5 - 270lbs
set 5 x 5 - 275lbs

I like that. My routine for squats is a little different, but I may look into something like this. Are these the work sets? Or are their unmentioned warmups?


Thanks,
Joker

 

[louden_swain]

I like that. My routine for squats is a little different, but I may look into something like this. Are these the work sets? Or are their unmentioned warmups?


Thanks,
Joker

For warm up, just use the bar for 2 x 10.

Stretch in between each set. This includes the hams, quads, adductors, and knees.

On your third warm up set use 135lbs.

Continue to stretch.

If you use a routine like this, be sure to increase your weights by 5lbs each week.

The program I mentioned includes all 5 work sets. Of course, you can use the same weight for all 5 sets, or you can gradually increase by 5 lbs each set. The important thing is to always progress each workout. You will be just fine my friend. Be prepared to gain strength! Good luck!!

By the way, you might want to consider the possibility of cycling your training. You can start by performing:

Week 1 - 5 x 10 at 60 percent of your max (190lbs)
Week 2 - 5 x 5 at 85 percent of your max (265lbs)
Week 3 - 5 x 3 at 90-92 percent of your max (285-290lbs)

Then repeat your cycle starting on week four. When you get to week four, start increasing your weights by 5 to 10lbs each set. I

I have had extraordinary success with this type of routine in the past.

 

[louden_swain]

I forgot to mention

10 reps = hypertrophy
5 reps = strength
3 reps = power (near maximum output)

 

[JOKER47]

Thanks. Leg day is tomorrow. I will definately give this a try.


Joker

 

[louden_swain]

Thanks. Leg day is tomorrow. I will definately give this a try.


Joker

Let me know what happens. Report the weights you used, sets and reps, and how you felt. Have fun!

 

[bm2k]

Check out http://www.bodybuilding.com/fun/1rm.htm. Only an estimate, but I find it a decent starting point.

 

[JOKER47]

Let me know what happens. Report the weights you used, sets and reps, and how you felt. Have fun!

Warmups:
115x10
135x10
185x10
235x2

Work sets:
245x5
250x5
255x5
260x4
265x3

My legs are already sore. I will be crippled by tomorrow morning. Feels like a nice shock to my legs.

I had been doing 5x3 at a fixed weight. I hadn't done the increasng weight work sets before other than warmups.

You can see I missed the last 2 sets of 5 reps. I will do this same routine again next week and try and hit all sets for 5. Then, increase all work sets by 5 lbs.

I am also thinking of lowering the third warmup to 5 reps and bumping the last warmup to 3. I'll see how that feels next week.

Thanks for the suggestion Louden.

Joker

 

[louden_swain]

Warmups:
115x10
135x10
185x10
235x2


On your warmups, start out with the bar for 2 sets of 10 reps. This will allow you to practice your form before you start adding weight. On your third warmup, peform 135lbs x 5 reps. On your fourth, perform 185lbs x 5 reps. After this, you can start progressing into your working sets.


Work sets:
245x5
250x5
255x5
260x4
265x3


Looks solid!! You will only improve from this point on.


My legs are already sore. I will be crippled by tomorrow morning. Feels like a nice shock to my legs.


Yes, they will be sore. This is a sign that you trained them with intensity. Be sure you massage and stretch them.


I had been doing 5x3 at a fixed weight. I hadn't done the increasng weight work sets before other than warmups.


I think the increasing work sets methods works pretty good.


You can see I missed the last 2 sets of 5 reps. I will do this same routine again next week and try and hit all sets for 5. Then, increase all work sets by 5 lbs.


This makes perfect since. It sounds like you have a battle plan. When you start progressing and adding weight each week, your enthusiasm for training legs will increase each training session.


I am also thinking of lowering the third warmup to 5 reps and bumping the last warmup to 3. I'll see how that feels next week.


Sounds good.


Thanks for the suggestion Louden.


No problem. Keep up the good work. Keep us updated on the progress.

Joker [/B]