"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-