Riot Training

[Liberachi]

Hi guys. I'm new to the forum so be gentle

I'm looking to increase my squat pb and would appreciate some advice. Since christmas I have been doing the standard 3 sets of 10 reps with a working weight, once per week. My current 1 rep max is 175kg and I weigh 106kg. To be honest I am bored with the program and need a change.

I can train 4 times per week and would also like to prioritise my shoulder press.

A close friend of mine suggested working up to one max set of 3-5 reps on the squat. I know that he has been successful with this and I was considering giving it a try.

Does anyone else have any other advice or know of any programs for the squat/shoulder press that would help me out?

Thanks in advance.

[The Thing]

Get a hold of the jim wendlers 5/3/1 routine you make got gain on this in every session so you stay motivated.
_________________
Bench 205kg
Squat 260kg
Deadlift 280kg
Log 140kg
Shoulder 150KG stone
Front Squat 200kg
________________________________________

Next comp - targeting the Scottsh qualifier in 2011

[Liberachi]

Hi, thanks for the quick reply.

I had a quick browse and found some info on this method from http://muscleandbrawn.com/wendlers-531-powerlifting-system/

So with this program am I correct in saying that you perform the 3 sessions per week for 5 weeks and this counts as 'wave 1'. Then you perform 'wave 2' for the next 5 weeks and so on until you complete the full 4 waves?

It also states that you must do assistance work for each lift but doesn't detail anything specific.

Thanks.

[Liberachi]

Just read into this a bit more and realise that there are 4 waves in the 16 session program.

Sorry - I understand it now

[The Thing]

lol. i have the ebook if you want it
_________________
Bench 205kg
Squat 260kg
Deadlift 280kg
Log 140kg
Shoulder 150KG stone
Front Squat 200kg
________________________________________

Next comp - targeting the Scottsh qualifier in 2011

[Liberachi]

Really?, that would be great if you didn't mind.

I tried a session tonight for OH press for the first wave and it felt pretty light - based on the 10% off the predicted 1 RM.

By the time I did the assistance work though (behind neck press, rack lockouts, wide grip upright rows, & karlsen holds) I was feeling it!

I just did 3 working sets of 10 for each, other than the Karlsen holds, on my assistance work - does this sound ok?

Thanks again.

[The Thing]

i'm new to this too but PM me your email and i'll send the book when i get home
_________________
Bench 205kg
Squat 260kg
Deadlift 280kg
Log 140kg
Shoulder 150KG stone
Front Squat 200kg
________________________________________

Next comp - targeting the Scottsh qualifier in 2011

[drew]

it starts easy with the premice of never raching a plateu. its really a long term plan an example

my best oh was 100k but it had been a while since hitting it

started 5/3/1 with 80k max

few months later got 92.5/6 for a rep pb then went 97.5/1 102.5/1pb whilst been tired from the rep pb before hand

personally i think there is better upp back work than upright rows, i like chins and dumb/bar rows or fatmans

enjoy 5/3/1, but also dont worry about going to complete anihlation on everything, its all about simple clean long term lifting (by clean i mean uncomplicated not drug related, thats up to you)

[Liberachi]

Just coming to the end of the first wave of the 5,3,1 and enjoying it.

Time will tell how much progress I'll make but I like the fact that it forces you to push for records.

Thanks for bringing this to my attention and for the e.book.