Legs Training Help

[jesse_01]

I have done 5x5 for a few months. Squat maxed out at 5x265. Been doing max ot training for a month. 3 sets of 6 reps once a week. Maxed out at 6x265. Been on a cycle for 2.5 weeks now and still stalled at 265lbs. Should I increase my reps up to 10-12? Its kind of frustrating.

 

[oso0960]

What are your goals? To squat 265 more times or to squat more weight?

 

[jesse_01]

To squat more weight of course

 

[oso0960]

I was hoping so. Lower reps of course! singles, doubles, triples...

There's a lot of ways you could implement the singles, doubles, triples thing.

Westside-ish where you work up to >90% of your 1rm and work up to a new 1rm with 3 singles over 90%. You could also add in a dynamic squat day...

5/3/1 program: http://www.elitefitness.com/forum/weight-training-weight-lifting/5-3-1-program-647742.html

do a rerun of the 5x5, but instead of stopping short when you hit the wall, drop it down to 5x3. You'll probably get another couple of weeks out of it. When you hit another wall, drop it to 5x2. You might get a week or two out of that one. After that wall, drop it down to 5x1. Again maybe a week or two. Don't worry about the drop in volume. As volume drops, intensity should rise obviously...I recommend you get a good deload after this setup.

 

[the.gladiator1987]

I was hoping so. Lower reps of course! singles, doubles, triples...

There's a lot of ways you could implement the singles, doubles, triples thing.

Westside-ish where you work up to >90% of your 1rm and work up to a new 1rm with 3 singles over 90%. You could also add in a dynamic squat day...

5/3/1 program: http://www.elitefitness.com/forum/weight-training-weight-lifting/5-3-1-program-647742.html

do a rerun of the 5x5, but instead of stopping short when you hit the wall, drop it down to 5x3. You'll probably get another couple of weeks out of it. When you hit another wall, drop it to 5x2. You might get a week or two out of that one. After that wall, drop it down to 5x1. Again maybe a week or two. Don't worry about the drop in volume. As volume drops, intensity should rise obviously...I recommend you get a good deload after this setup.

So do you still do the same weight for 5x3 as you would for 5x5 but really its lighter since its 2 reps less?

I like the 5/3/1 program. try it bro

 

[timtim]

I have done 5x5 for a few months. Squat maxed out at 5x265. Been doing max ot training for a month. 3 sets of 6 reps once a week. Maxed out at 6x265. Been on a cycle for 2.5 weeks now and still stalled at 265lbs. Should I increase my reps up to 10-12? Its kind of frustrating.

you could start using different methods to get to the end you want. you could use bands or chains on both squat or bench. you could work specific areas of weakness in both movement via rack lockouts. you could take a few weeks off and do more hypertrophy focused work and then return to heavy work. if youve been using the 5x5 for a few months, odds are youve adapted to the routine. it only takes 2 weeks to adapt to rep ranges. might be time to use a different strategy for a few weeks.

if you have a power rack, use it. work your bench from the weakest part out. this would mean setting the bar at the lowest part of the movement and using explosive contractions to get the weight up (this takes away the stretch reflex of the shoulder girdle making the muscles do more work). then after 2 or 3 weeks move the bar up the rack 2 inches and do the same thing until you are working the top 2 to 3 inches of lockout.

squats you could the same thing. if you want to improve your squat, start using single leg squats and step ups so youre training unilaterally and then you can really see where you are weakest. might be your hamstrings are real weak and you need to focus more on your posterior chain (hams, glutes, erectors).

 

[Big_BK]

I have done 5x5 for a few months. Squat maxed out at 5x265. Been doing max ot training for a month. 3 sets of 6 reps once a week. Maxed out at 6x265. Been on a cycle for 2.5 weeks now and still stalled at 265lbs. Should I increase my reps up to 10-12? Its kind of frustrating.

Please tell me your not on a steroid cycle.....

 

[oso0960]

So do you still do the same weight for 5x3 as you would for 5x5 but really its lighter since its 2 reps less?

I like the 5/3/1 program. try it bro

If you missed the weight for the 5x5 then yes you would keep it the same and try it for 5x3 the following week which you SHOULD get. Yeah I think what you're saying is that it has less volume so it would be a bit easier. Also, depending on how long you run the 5x5, you might want to take a deload week before you get into the 5x3, 5x2, 5x1...You don't want to be too overreached/overtrained and make it worse.

I looked at your wording more closely...if you meant switch the entire 5x5 setup into a 5x3...I don't see why it wouldn't work. Then maybe if you wanted a hypertrophy approach for several weeks, you could even go to 5x10 or something. You would have to make adjustments to the weights and weight increases, which shouldn't be too hard. Just find your 3rm or 10rm and do it out on paper. Also on Friday you would probably want to change the last set or two so you don't completely neglect the other rep ranges...for example: you do 4x10, then you do a 1x5, then a 1x3. Then for 5x3 you might want to do: 4x3, then 1x5, then 1x10 or something.

madcow's 5x5 is a cookie cutter, it's really moldable to fit your needs.

I like the 5/3/1 too. I'm actually gonna start it next week even though I'm on a keto diet

 

[jesse_01]

Thanks for the advice. I will try a mixture of things and see how it works out. I going to add some weighted lunges in and some 1 leg squats. Also lower my squat weight to like 75% and work on form to make sure I got that nailed down.

Big_Bk, I'm on needto's beast starter stack. Yeah I probably should of waited till I was more advanced in weight training. But I didn't. I wanted to see what the affects are of it and it would work on say someone like me. I'm 2.5 weeks in. So far I've felt way better at all times on the day. Not as tired, actually sleeping better. I already know most people are going to say your wasting your time cause you just started training 8 months ago, you haven't no where near reached your genetic potential. Would I do it again? So far yes cause I got some quick results with no side affects.

 

[Big_BK]

Dude i don't know how long you have been training (im guessing not long) but you are setting yourself up for disaster. You can only squat 265 and on juice?!!?!!?!?!? I personally as well as others im VERY sure think you should not be messing with juice until you actually have some training under your belt. However, it is your body so ultimately it is up to you.

 

[oso0960]

Dude i don't know how long you have been training (im guessing not long) but you are setting yourself up for disaster. You can only squat 265 and on juice?!!?!!?!?!? I personally as well as others im VERY sure think you should not be messing with juice until you actually have some training under your belt. However, it is your body so ultimately it is up to you.

Agreed.

 

[jesse_01]

Well I guess time will tell.

 

[Big_BK]

I'm not gonna lie, when i first got into lifting and was 140lbs dripping wet. I thought juice was the answer to get big and wanted to get big at any cost. This was back when "superdrol" was around and i was going to get some. Luckily people nocked some sense into me and i refrained which was the best choice i ever made. Think about it bro, you only get one body.

 

[jesse_01]

Well I'm 3 of 4 weeks into it. So stop now and continue taking the liver support and start a PCT?

 

[the.gladiator1987]

finish it out