Improving DL's and squats



J

John

Guest
I'm presently doing squats on Mondays and DL's on Fridays. I'm doing 2 sets
at 4-5 reps, dropping the weight, then 1 set at 8-10 reps, dropping the
weight again, and 1 more set at 12 reps. I'm looking to get my 1RM ATG squat
past 400# and 1RM DL past 550#. What routine would be the best for
increasing strength in these lifts? TIA.
 
"John" <[email protected]> schreef:

> I'm presently doing squats on Mondays and DL's on Fridays. I'm doing 2
> sets
> at 4-5 reps, dropping the weight, then 1 set at 8-10 reps, dropping the
> weight again, and 1 more set at 12 reps. I'm looking to get my 1RM ATG
> squat
> past 400# and 1RM DL past 550#. What routine would be the best for
> increasing strength in these lifts? TIA.

Do lots of singles.
Forget drop sets, they only fatigue he muscle. And forget the high reps...

----
Pete
 
Power Factor Training. An arbitrary # of reps is not necessarily gonna
deliver the same amt. of growth stimulus for U as others. It's
Lbs/Minute that count. The more weight U lift per minute (i.e., Power
Factor) and the amount of time (Power Index) ur able to sustain that
rate of lifting IS what delivers results. I'm sure alot of losers will
flame me but I'm bigger/stronger..ie better BUILT than they are so I'll
laugh last. PFT is not perfect there are flaws but a recent study
proved full ranges are NOT necessary and therefore the distance U move
the bar is meaningless. Search steroid.com in the Rehab forum, look
for a post by Pneumatic. PFT was just too far ahead of its time.
 
<[email protected]> wrote in message
news:[email protected]...
> Power Factor Training. An arbitrary # of reps is not necessarily gonna
> deliver the same amt. of growth stimulus for U as others. It's
> Lbs/Minute that count. The more weight U lift per minute (i.e., Power
> Factor) and the amount of time (Power Index) ur able to sustain that
> rate of lifting IS what delivers results. I'm sure alot of losers will
> flame me but I'm bigger/stronger..ie better BUILT than they are so I'll
> laugh last. PFT is not perfect there are flaws but a recent study
> proved full ranges are NOT necessary and therefore the distance U move
> the bar is meaningless. Search steroid.com in the Rehab forum, look
> for a post by Pneumatic. PFT was just too far ahead of its time.

Thanks for the advice, but I'm not going to do 1/4 squats or DL's with the
weight on blocks. I'm trying to increase my ATG squat and DL. I'm seriously
thinking of competing in PLing.
 
The original "old school" lifters (Grimek, Boone, Hise, Goerner etc.)
used parials to strengthen ligaments which, as I'm sure u know,
dramatically increases the weight ur connective tissue can lift. <
That's why PFT uses partials. Safety AND strength.
 
"[email protected]" <[email protected]> wrote:

>The original "old school" lifters (Grimek, Boone, Hise, Goerner etc.)
>used parials to strengthen ligaments which, as I'm sure u know,
>dramatically increases the weight ur connective tissue can lift. <

References, please.

>That's why PFT uses partials. Safety AND strength.

With dianabol, one can make decent gains even when using a stupid
training program.
 
JMW <[email protected]> wrote:

>"[email protected]" <[email protected]> wrote:
>
>>The original "old school" lifters (Grimek, Boone, Hise, Goerner etc.)
>>used parials to strengthen ligaments which, as I'm sure u know,
>>dramatically increases the weight ur connective tissue can lift. <
>
>References, please.

References to the increase in connective tissue strength or the Grimek
remark? Because if you knew anything about weightlifting and
bodybuilding history then you'd know that Grimek used partials.

Can you get fired from a newsgroup? Beause I'm writing a firm letter.

Dear Usenet:

I have been a pleased customer with your newsgroups for eight years.
On my most recent visit, April 15, 2006 at 11 PM, I received poor
service that I felt I should bring to your attention.

JMW is a tiresome boooooore!

If you would please address this issue with this ng patron, I would
greatly appreciate it.

--
Curt
http://curtjames.com/
 
On Sun, 16 Apr 2006 00:07:21 -0400, Curt James <[email protected]> wrote:

>JMW <[email protected]> wrote:
>
>>"[email protected]" <[email protected]> wrote:
>>
>>>The original "old school" lifters (Grimek, Boone, Hise, Goerner etc.)
>>>used parials to strengthen ligaments which, as I'm sure u know,
>>>dramatically increases the weight ur connective tissue can lift. <
>>
>>References, please.
>
>References to the increase in connective tissue strength or the Grimek
>remark? Because if you knew anything about weightlifting and
>bodybuilding history then you'd know that Grimek used partials.
>
>Can you get fired from a newsgroup? Beause I'm writing a firm letter.
>
>Dear Usenet:
>
>I have been a pleased customer with your newsgroups for eight years.
>On my most recent visit, April 15, 2006 at 11 PM, I received poor
>service that I felt I should bring to your attention.
>
>JMW is a tiresome boooooore!
>
>If you would please address this issue with this ng patron, I would
>greatly appreciate it.
>

Dear Sir

Your complaint is received and the sentiment contained therein noted
with a degree of sympathy; this "patron" JMW is a ***** of long
standing, despite having only 0.5 cm on deck.

However, he pre-dates Usenet, having been using the Internet since
before it was officially invented, and was instrumental in the first
transmissions when the service was initially steam driven.

His number on the Internet is #2 (God being number #1) but his number
is more to do with the fact that he is a great steaming pile, that it
has to do with any sort of pecking order.

I do hope this helps.

Yours etc...

USENET
 
John wrote:
> I'm presently doing squats on Mondays and DL's on Fridays. I'm doing 2 sets
> at 4-5 reps, dropping the weight, then 1 set at 8-10 reps, dropping the
> weight again, and 1 more set at 12 reps. I'm looking to get my 1RM ATG squat
> past 400# and 1RM DL past 550#. What routine would be the best for
> increasing strength in these lifts? TIA.


If you want to lift heavy things for low reps, perhaps, then, you
should practice lifting heavy things for low reps? I like singles for
deadlifts, doubles and triples for squats. If you can do ten sets with
a weight then it's clearly time to add weight. Twice a week works
fine; once a week makes me sore.
 
On 15 Apr 2006 16:49:06 -0700, "[email protected]" <[email protected]>
wrote:

>The original "old school" lifters (Grimek, Boone, Hise, Goerner etc.)
>used parials to strengthen ligaments which, as I'm sure u know,
>dramatically increases the weight ur connective tissue can lift. <
>That's why PFT uses partials. Safety AND strength.

How would a partial strengthen a ligament more than a full lift?

BB
--

http://www.kruse.co.uk/sandbox.htm
http://www.here-be-posters.co.uk/erotic-photography.htm
http://www.crystal-liaison.com/caithness-glass/index.html
 
"[email protected]" <[email protected]> wrote:
>Big Bill <[email protected]> wrote:
>
>>On 15 Apr 2006 16:49:06 -0700, "[email protected]" <[email protected]>
>>wrote:
>>
>>>The original "old school" lifters (Grimek, Boone, Hise, Goerner etc.)
>>>used parials to strengthen ligaments which, as I'm sure u know,
>>>dramatically increases the weight ur connective tissue can lift. <
>>>That's why PFT uses partials. Safety AND strength.
>>
>>How would a partial strengthen a ligament more than a full lift?
>
>Becuz ur able to lift as much as 140% heavier wgt using partials as
>opposed to full range reps.

First, this is not a chat room or web forum. Please learn to quote so
that everyone knows what you're talking about.

Second, why does a heavier load, potentially an overload, cause better
adaptation in connective tissues than a lesser heavy load with a
longer time under tension?

That's why I asked for references, and that's probably why you ignored
my response.
 
"John" <[email protected]> wrote in message
news:[email protected]...
> I'm presently doing squats on Mondays and DL's on Fridays. I'm doing 2
> sets
> at 4-5 reps, dropping the weight, then 1 set at 8-10 reps, dropping
> the
> weight again, and 1 more set at 12 reps. I'm looking to get my 1RM ATG
> squat
> past 400# and 1RM DL past 550#. What routine would be the best for
> increasing strength in these lifts? TIA.

I would not try to reinvent the wheel here. There are many good
powerlifting programs available - Smolov, Sheiko, etc. Just do some web
searches. You will find a good selection of strength-training articles
in the Articles section on the DragonDoor site.

Here's a concrete suggestion for you - after your 2 sets of 4-5 reps,
try increasing the weight and do 2 sets of 2-3 reps, then 2 heavy
singles. Do a cycle or two of this then go back to what you've been
doing and keep alternating between the two approaches every month or
two. IOW, there's nothing inherently wrong with what you've been doing
if it helps you achieve your overall goals but it may not be the best
way to achieve a new 1RM so a bit more heavy lifting for fewer reps
thrown into your training on a regular basis may help.

Another variable to play with is frequency - you may find you benefit
from doing light SQ on DL day and light DL's on SQ day.

Just my opinion.

-S-
 
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