Like I said before you started this routine remember? Go as you feel. Don't put too much science in getting stronger.

I did the 200LBS for one set of 1 rep to test how it felt. It was easy, so I did two sets of 3. Still pretty easy. But I was at my campus gym, that's why I didn't push for 210LBS. If I fail...bising wei. Jatuh the weights...gone.

Oh btw, push presses power is generated from the hips and leg. I front squat 150KG'S. I bloody well better be able to push press 100KGs. Hee...competitive nature, activate!

If I was you, I'd take 185LBS x 3 x 3 instead of 165LBS.
Yeah, much more challenging, but you'd go home feeling much more satisfied. And you'd have done more too.

It's called the "sticking point" honey.
If you've access to a power rack, set the catch pins at the position where you're weakest. If you don't, put plates on the floor till you're at the weakest position.

Put about 50% of your maximum and explode powerfully upwards for 3 reps. Each rep, you deload on the catch pins. If it's too easy, move it to about 60% of your 1RM.

If you don't get what I'm saying, google up "Sticking point squats"

If you're too weak to do 5-6 sets, then do 2-3 sets then. It's up to you

It means, you start the squatting from your weakest point (Wherever that is, parallel or below parallel) the bar will rest on the catch pin.
http://www.google.com.my/search?q=sticking...lient=firefox-a

There's loads of answers from google.

unsticking my squat
(a lil bit higher than parrallel)
114 x 3
(parrallel)
114 x 3
(a lil bit lower than parrallel)
114 x 3)

I like how you call it UNsticking your squats.

Seems like it's working well for you, wish I could say the same for me. I'm stuck with working about 145-155 only. 165KG was madly difficult and I failed 170 TWICE. Crummy sh*t...

Only thing I'd change is to "unstick" your squats at your WEAKEST position first. Mine's above parallel. A video will show best (The last 2 squat failures is me)



SO take a video, and analyze where your weakest point is. From that position, adjust the rack, and squat off it. Do a few light fast ones, then do your heaviest sets of 1-3 reps for about 3-5 sets.

You don't have a "Dynamic Effort" or "Speed Work" day, so you ought to do a few lighter sets and then move to the heaviest sets. That way, you'd have "killed two stones with one bird" ( )

1 month. 3/4 of these pariahs will just give up goin to the gym after that.

I suggest dumping the leg curl. It's rather clear that it's not giving you any benefits.

And when u unstick your squats, find one position only. If today, you intend to unstick it at parallel, just do parallel. 6-7 sets at parallel. Each rep, like I said earlier, as fast as you can. You can increase the weights.

My coach recently taught me the theory of this and it makes more sense now. But the speed has always got to be relatively fast.

You want the burn, you add more weights. You'll get the burn.

For hamstrings;

Glute Ham raises
Back extensions
Good mornings
Romanian deadlifts on a raised platform (watch your back though)
Reverse hyperextensions

Do these movements that requires a bench, on a stable bench. Never EVER use a swiss ball. It's a big pile of bullshit if you ask me.

If I ever believe in "stability/core training", by the time I want to learn to have the stability to use a Swiss ball, my friend would've already gained 50LBS more weight on a stable platform.

If you wanna overload your core, there's a better way to do it. Heavy front squats, overhead squats (which I think is not that useful either cept if you're an oly weightlifter) and plain old decline sit-ups with weights. That ....is hard work. Or renegade rows if you're feeling quite adventurous

IF you have the back and hamstring and adductor flexibility, you can do it all the way without at all bending your knees.
But most of us will curve our backs if we don't slightly bend our knees. SO that's why we bend our knees slightly, but TRY keeping it as straight as it can be.

It's okay. Don't have to confuse yourself over two contrasting opinions on what exercises are useful.
My recommendation, decide for yourself. I'm speaking in a strength athlete POV. Darklight speaks in a bodybuilder's POV. Both opinions can have stark contrasts.
However, depending on your goal and how you feel it affecting you, you ultimately hold the decision for what you'd like to do in the gym. It gets confusing, that's why logs are very important.

My suggestion is, try dropping leg curls and substituting it for the above mentioned exercises. If you see yourself improving on leg curls despite NOT doing leg curls, it shows you've already strengthened your hams. Or you can do both if you have the time. Or you can substitute each of it according to your routine.

Do you have weak quads?
Cuz it shows that you're using your hips to lift it first.

It sure as hell is tiring to use your quads I know, but I wouldn't use that method of pulling. Strains the lower back quite a bit. Trying keeping a more upright torso, and pressing off the ground with your legs.
This way it reduces the strain on your lower back, but requires much more quad strength.

Not exactly a bad thing in my POV. Helps train them quads.

What's your max 1RM?
Okay wat.....315 for 3

No. If you do 315 for 3 you can usually hit 340LBS at least. Depending how tough the 315 was for you.

144 x 3
149 x 3
139 x 3
139 x 3
139 x 3

Naise!
Do you really think all that EAA thingamajigs all really do a difference. This is how those supps work. They get an ingredient that would make your blood pump faster so you feel better or they get something that is pretty much the same as normal protein, pump the price up 3-4x and make you guys pay for it. That's why I don't believe half the things they say.

oooo......
it really DOES work

Hoh! I did 120KG x 3 x 10-12 reps today, AFTER 4 sets of max singles at 160KG. I feel your pain brother. ngek....

Well you're bigger than me in most areas cept the leg so don't worry.

Chek it out.....my show off video

---

Added on April 23, 2009, 11:14 pmAnd one thing I noticed about high rep work.
Holy shit, it's 11.15 and I'm HUNGRY AS HELL!

This post has been edited by pizzaboy: Apr 23 2009, 11:14 PM

Heh...better work hard. I intend to hit 190 or 200KG for back squats by the end of this year

You know...the rate in which your squats increase, is really REALLY slow. From the last time I told you about unsticking the squats, I've increased my squats by 25KG and deadlifts by 35KG.

Maybe your form has issues. The only way to fix it is to get someone experienced enough to help you check it out. And perhaps some programming help.

---

Added on December 2, 2009, 12:51 amI'll help you a bit more.

Use these sorta loads. For myself, my backsquats are at 190KG max. So I load to as high as I can. Not everyday's Sunday, especially when you back squat 3x a week and front squat 3x a week, so these numbers vary. I try to get as close as I can to 190KG la, so maybe....I hit 185KG today as a 1RM.

Then I move down to say 170KG and I try for 5x2. If I don't feel too good, I may even drop to 160KG for 4x3. The goal is to get as many repetitions as possible in total. In the end, the effort I give is solid enough in each workout.
There's a method of tonnage calculation but that's quite daunting to calculate.

Don't limit yourself to maybe.....5 or 6 sets. If sometimes you feel good and wanna play nearer to the maxes, you can always do what I do. If I hit 190KG today and I feel I have more, I aim for 4 sets of singles. If I hit the 3rd set and can't get up anymore, no problem. I drop to 180KG and do maybe 5 or 6 sets of singles.

For me squats, are usually the last workout or the first and only workout (depends on the days) so basically I just exhaust myself till the point I can't move anymore load unless I wanna get hurt. Then again I'm a believer than overtraining is bullshit, so I guess the mind plays a role.

This post has been edited by pizzaboy: Dec 2 2009, 12:51 AM

You can always go with 2 squats a week. Just finish ur squats, the others don't have to follow the protocol