Overhead squats on wednesdays single factor 5x5 workout

[asdfzxcv]

As the title stipulates I am interested in substituting the lighter wednesday squats for some overhead squatting.I have been running the single factor for 12weeks now,I am still going strong but I would like to overheads a try as they seem to reinforce sound squatting technique and build core strength.

My questions are
1.Is it ok to make the switch?or will it effect the overall effectiveness of the program to a significant degree?

2.If I do make the switch should I use a different set/rep scheme as the weight being used will be much lower then the regular squats.

Thanks in advance

 

[nelmsjer]

I am using them in my current run of SF5x5. I am pretty comfortable with them, though. There is still a learning curve going on, but I'm getting towards the end of it, I think. Even so, they are still considerably lighter than the amount of weight that I would use if I were doing the program as originally written. This will obviously have an effect on overall workload for the program. Wednesday is, by design, intended to be a lower workload day, but I dont' think we want to go so far as to cut it in half, if that would be the result of switching. Does that make sense?

To combat the reduced workload, depending on how drastic it is, you may want to do 4 sets of 7-8 reps, instead of 4 sets of 5. This would serve to lighten the weight and help you through the learning curve for the exercise, while still maintaining a higher overall workload. Do the calculations with total workload for overhead squats versus regular squats and see how many additional reps you will need to come to within about 80% (completely just throwing out a percentage that would satisfy ME, personally) of the regular squats.

Wow, I'll bet that was confusing. Let me know.

 

[perp69]

I would think it would not make a difference. It would be similar to subing front squats which is a option with the program so I don't see why it be different. I think the idea is less load on Wed hence the lighter squat if I am not mistaken. As far as rep scheme I don't think you would change it. Of course I have not tried overhead squats yet just fronts but I understand it is the hardest and like you said you have to use less weight.

Perp

 

[carlsuen]

yes.. cuz it really requires much more focus to keep the bar steady.. and that might result in light exhaustion..

 

[asdfzxcv]

I am using them in my current run of SF5x5. I am pretty comfortable with them, though. There is still a learning curve going on, but I'm getting towards the end of it, I think. Even so, they are still considerably lighter than the amount of weight that I would use if I were doing the program as originally written. This will obviously have an effect on overall workload for the program. Wednesday is, by design, intended to be a lower workload day, but I dont' think we want to go so far as to cut it in half, if that would be the result of switching. Does that make sense?

To combat the reduced workload, depending on how drastic it is, you may want to do 4 sets of 7-8 reps, instead of 4 sets of 5. This would serve to lighten the weight and help you through the learning curve for the exercise, while still maintaining a higher overall workload. Do the calculations with total workload for overhead squats versus regular squats and see how many additional reps you will need to come to within about 80% (completely just throwing out a percentage that would satisfy ME, personally) of the regular squats.

Wow, I'll bet that was confusing. Let me know.

Thanks for the advice Nelmsjer,I understand what you saying about the workload so I will adjust accordingly.I have a question about the overhead squats in general.Is it normal for your wrists to get sore when you first started them?I can keep the weight overhead fine without it going forward and squat down steady,but my wrists seem to get a bit sore if I hold the bar with a wide snatch grip.It is probably just lack of flexibility in the wrists,but have you ever had that occur when you do them?

Thanks for the help

 

[nelmsjer]

I have experienced that, but it's been a while since my wrist have hurt with them. I know that you want to remember to push "up" the entire time with your shoulders, arms, hands, etc. Think about pushing that bar up over your head as much as you can, instead of letting it "settle" into your shoulders. Try that a bit, and see if the extra tension generated takes away the pain/soreness.

You're welcome