help with squat, under certain circumstances...

[110%]

i lift for bodybuilding purposes, not powerlifting purposes so i do not want to change my whole routine towards a powerlifting one which i know would work better for strenght but my goal is hypertrophy, i still would like to keep my split which is each bodypart once a week, lifting five days out of the week, so what im looking for is my leg day to be geared towards strength, im ok with leaning away from hypertrophy for this.

quick history, i have not improved at all in squat for nearly a year, i used to be improving but then partially tore my pcl so that set me back for 8 weeks, and then after getting back to waht i was doing strength wise i reevaluated my form because i wasnt going down as far as i wanted to, which is now a few inches below parallel, and after going farther down ofcourse my strenght went down a lot. anyways i can only do 225 5X which is as much as i bench, pretty bad, and it has made no progress for a whileeeee so i would like some help constructing a one day routine which i gear towards strenght in the squat.

what i have been doing:
squats: 3 X 5
front squats: 2 X 6-8
SLDL: 2 X 4-6
calf raises
*this has been working for size even though progressive overload is not occurring?

so waht i am asking is for soem help in creating a strength routine for squats but i only want to be performing it once a week as i will continue my bodybuilding purposes with all my other bodyparts, i was thinking i need box squats, good mornings, reverse hypers etc.... all that stuff, thats where i need help on the rotation of waht to do each week, all help would be much appreciated, thx.

 

[110%]

i realize i posted a lot of jumble together haha so if you have any further questions to help with my purpose plz ask

 

[Lord_Suston]

Okay I got a basic one that worked pretty good for me...

Full squats 4x4 going up 20lbs each set, then one set to 20reps at 50% max weight

SLDL 2x8 on podium

Hack squats feet placed low 2x8

Ham curls and leg ext super setted 2x10 eacxh

up the weight 5-10lbs each week when you get all reps

 

[coolcolj]

Well you need more volume for one, but backing off every so often. plus more variation needed on a constant basis.

especially so since you squat once a week, the lower the training frequency the greater the volume needed.

 

[110%]

lord suston: so on your 4X4 you add 20 lbs each time so your last set of 4 is your max set of 4 u can do, and then u do the 20?

coolcolj: y do u think i need more volume, even though i am going to failure on all sets u do not think that is enough?, i am getting sore and gaining size, is more volume better for strenght are you saying, and i figure i need variation that is waht i need help with, what would u propose..

 

[110%]

bump...

 

[coolcolj]

Well going to failure is not as conducsive for volume, and you need some volume for strength work, espeically if your only training once a week.

Higher frequency is required for strength work IMO.


variation in sets and reps and % weight. Go heavier one week and lower the reps, but up the sets, but you must not go to failure or else you will not be able to do the required volume. ie 5x3

next week lower the weight and do more reps, but less sets
ie 3x5

and so on.

and push the weights as hard as you possible can.

 

[Lord_Suston]

Pretty mych like today I did 315x4, 335x4, 355x4, 375x4, then I would goto about 195 and do 20 reps if I need more leg size