2X/wk squat loading parameters

[Grizzly]

With a fight looming on the horizon, it serves me better to spend more time in the MMA gym than in the weightroom. I've been deloading/3X3ing for many weeks now and I'm pretty much peaked out anyway. Maybe I'm more sick of it, I don't know.

Anyhow, I feel like a little more volume would do me good. So, I've got two days a week to hit the weights. Really, I plan on doing the 5X5 but just dropping the third workout. I don't want to say I'm doing the 5X5, though, since I'm really not.

Basically, what I'm wondering is how I should do the second day of squats. Should I drop the weight 20% like in the usual 5X5 loading scheme or should I keep it the same as Day 1? Or some other method?

[Beefster]

What do you think about doing 4x10 on the second squat day?

[Grizzly]

I think that sounds like a terrible idea! LOL I get bored after about rep #4. But, really, I think that would defeat the purpose. I'm assuming you mean an ass busting 4X10, no? That, to me, would be the CNS equivalent of doing another 5X5 at the same weight.

[AnimalMass]

Day One:

Squats 5x5 (same weight)
Bench 5x5 (same weight)
Deadlift 1x5
Pullups

Day Two:

Squats 5x5 (working up to a 5rm)
Overhead Press: 5x5 (same weight)
JS Rows
Biceps

Done and done.

[Grizzly]

Yeah? How come only 1 set of deads? I kind of like the idea. Then I could use a lot more weight since fatigue(or the need to account for fatigue) will not be a limiting factor in weight selection.

And you suggest working up to the 5rm? Ok, I can probably do that. Thanks, good buddy.

[wildman1717]

Originally Posted by Grizzly

With a fight looming on the horizon, it serves me better to spend more time in the MMA gym than in the weightroom. I've been deloading/3X3ing for many weeks now and I'm pretty much peaked out anyway. Maybe I'm more sick of it, I don't know.

Anyhow, I feel like a little more volume would do me good. So, I've got two days a week to hit the weights. Really, I plan on doing the 5X5 but just dropping the third workout. I don't want to say I'm doing the 5X5, though, since I'm really not.

Basically, what I'm wondering is how I should do the second day of squats. Should I drop the weight 20% like in the usual 5X5 loading scheme or should I keep it the same as Day 1? Or some other method?

Good luck on your fight Grizzly, being a martial artist myself, I know skill trianing takes priority over supplemental training.

[AnimalMass]

Well, it's not really only one set of deads - it's actually a 5rm - but do sets of 5 until you get heavy, then drop a bit, then go for broke - this way you can occasionally max out as well.

Matt

[Grizzly]

Right. I meant 1 work set, I guess. I like that plan. Thanks.

[youngBuilder]

1 work set? So are you working up to the 5rm? Does that mean youdo a couple sets of dead to warmup and then try to hit a 5rm set? Im a little confused on what you guys mean.

[Grizzly]

That's how I interperet it. I plan on warming up a bit and then pulling the heaviest 5 I can.

[AnimalMass]

ok, If I were to go to a 5rm on deadlifts it woudl look like this...

225x5, 315x5, 405x2, 500x2, 550x5

If you had a lower 5rm, you might do...

135x8, 225x5, 275x3, 315x3, 365x1, 405x5

If you didn't die on your last set, you need to stop at 5, add weight and do some more.

Matt

[youngBuilder]

I see. But my problem with that is you have it listed as only 1 set of deads for grizzly on day 1. I guess you just meant 1 set of a 5rm. WEll anyways, i got you now.

[AnimalMass]

No - that means 1 working set. Normal people don't list their warm up sets.

Matt

[youngBuilder]

Im normal! LOL i understand now, thanx.