i hcve 2 leg days one is squats sets of 20 down to 12 my goal is 6 to 8 sets till failure then leg press 20 to 40 rep sets 6sets then ham curls 10 to 15 reps 6 sets my next leg day is leg press or the icariann plate loaded leg press i do 50 to 60 rep sets with different foot positions every 15 reps, then 1 leg presses rest pause sets of ten only 10 seconds rest at this point i quit counting just go go, this leg press session is a half - hour not much rest and no knee pain I'm not going heavy it compliments
my heavy squat day my other parts are done in similar fashion, i don't consider this a heavy light split, its more of a kind of heavy 1 day then moderate high rep next session for those that need a label i really feel this is awesome I've lowered my testosterone dose to 300 mg every 10 days remember im44 not 24 lol i can claim trt my point is i believe I've conditioned myself much more with michaels theories but to take my body to the next level i need to add more volume and excersise variance, i plan on competing within a year, thanks corey for your support i don know if we should post out training since its not according to michaels routine i would continue to hear about your ideas, progress, your like me always searching as you get older safety and longevity are paramount, at the same time we want to kickass and make gains its addictive if you want i can leave my number corey take care and i wish everyone good luck and good health!!!!!!
Not exact matches
Since deadlifts are very taxing and stress the same muscles used during other
heavy back movements, you will train the deadlift only once per week and you'll do it few
days after your
heavy squats.
This routine is performed once per week and is your primary (
Heavy)
squat and deadlift training
day.
love this routine, I have made great gains and strength, I have modified it slightly I do a «light A» then a «light B»,
Heavy A and then a Heavy B then back to the light A My A day looks like this; Squats, Bench press, one arm row, machine row, weighted pull ups My B day looks like this; Dead lifts, over head press (strict, standing), bent over row, incline bench then weighted dips my heavy day is as prescribed above, my light days are less weight but more reps, less break in between
Heavy A and then a
Heavy B then back to the light A My A day looks like this; Squats, Bench press, one arm row, machine row, weighted pull ups My B day looks like this; Dead lifts, over head press (strict, standing), bent over row, incline bench then weighted dips my heavy day is as prescribed above, my light days are less weight but more reps, less break in between
Heavy B then back to the light A My A
day looks like this;
Squats, Bench press, one arm row, machine row, weighted pull ups My B
day looks like this; Dead lifts, over head press (strict, standing), bent over row, incline bench then weighted dips my
heavy day is as prescribed above, my light days are less weight but more reps, less break in between
heavy day is as prescribed above, my light
days are less weight but more reps, less break in between ie..
I implement the future method for
squats on maximum - effort
days, usually following my
heaviest attempt of the
day.
is it safe for the lower back to do
heavy squats and deads on the same
day after every 9
days or should i refrain from it and split
squats and deads to separate lower body workouts?
So all you need is to
Squat and Deadlift
heavy every
day or even several times per
day, right?
thanks vic i've noticed that in your strenght programs you do nt include deads and
squats in the same workout.now i've been following mgs and in it after every 9
days or so we have
squats and deads together.but i see that everyone says that since both exercises are taxing on cns especially if its
heavy you put a lot of stress on your lower back.so what do you say?
With this approach you are working lower body
heavy (
squat / dead) twice in a 7 -
day period, although most you will usually only bench
heavy and then go lighter the second time around.
Unless the entire workout for the
day is a conditioning
day with intervals throughout, then do not have your class perform extremely high - intensity conditioning work — like Tabatas, V02 max, or HIIT stye intervals — and then expect them to perform well for
Heavy Double Presses and Double Front
Squats.
Most effective during my
heavy squat training
days.
Heavy squats 4
days a week.
You will be
squatting 8 times during a 30
day cycle, alternating between
heavy, light and medium training
days using the following 15
day pattern:
when i do
heavy (for me)
squats and dead lifts, the
day after on the bike i feel super and my hr is a few beats lower than base during the workout.
Elite olympic weightlifters
squat 5
days a week often times and go
heavy multiple times a week, all of this is possible with proper programming.
CrossFit Sanitas — WOD Strength Back
Squat 5 -3-1-5-3-1 70 % -75 % -85 % -75 % -85 % -95 % Back
Squat (Record
Heavy Single) Workout Of the
Day Metcon (AMRAP — Rounds and Reps) 10 min AMRAP 8 Duel KB Z - Press at 44 # / 26 # 8 Strict Pull - Ups L2: 35 # / 16 #, Black Band L1: 25 # / 10 # DBs, Ring Rows
CrossFit Sanitas — WOD Strength Back
Squat 7 at 65 % 5 at 75 % 3 at 85 % 7 at 70 % 5 at 80 % 3 at 85 + % Back
Squat (Record
Heavy 3) Workout Of the
Day Metcon (AMRAP — Rounds and Reps) 7 min AMRAP 15 Deadlifts at 225/155 30 Wall Balls at 20/14
For example, instead of
squatting moderately 2 - 3 times a week do a
heavy max effort session once every 10
days and see what this will do for you.
That's why you should have a
heavy training
day once per week where you focus on three to four sets of 3 - 8 reps on basic compound movements like
squats, deadlifts and presses.