help me improve my DE and ME leg day please

[cccp]

I have been doing the same thing for two months now:

DE Squat:

1. Box squat (wave 50-60%) 12x2
2. ham/glutes 4xmax
3. hypers 4xmax with a 25lbs plate
4. crunches 4xmax



ME squat:

1. Varies (squat/deads/GMs)
2. ham/glutes 4xmax
3. hypers 4xmax with a 25lbs plate
4. leg raises 4xmax

PROBLEMS:

1. I'm getting tired of doing the same thing, i need some variation.
2. I don't have a rev hyper.
3. I think my lower back is not recovering properly. I might be wrong though.
4. For some reason my squat didn't improve over the last 6 weeks, while deads improved 30lbs.
5. My GM PR didn't improve either = i'm still doing 215 for 3 reps


Thanks for your help/.

 

[b fold the truth]

What type of GM variations are you doing?

I have best results on the DE days when I use 35-45% on box squats.

Are you using bands and chains?

B True

 

[cccp]

no bands or chains. My squat is only 315 right now, so i don't know if 35% would be appropriate for me.

GMs - I don't really variate them, I just do it the same way every time = legs slightly bent, body goes down to almost parallel to the ground, medium stance

 

[slobberknocker]

I have best results on the DE days when I use 35-45% on box squats.

That seems to be about right for me too. I'm much more motivated by bar speed than I am by weight on those days.


Maybe you should try mixing up your set/rep schemes on the accessory lifts. Instead of always doing the same #, try supersetting. Or do 1 all out set of 15-25 reps. Mix it up. Just to keep from adapting to the same schedule.

 

[cccp]

ok i'll try that, thanks

 

[Tenu]

If your back isn`t recovering, reduce the amount of back work on DE days. Don´t go to failure all the time. Save it to your ME work.