Daniel Holtz
Level 4 Valued Member
Jordan I have not used ladders for squat. I have gone the opposite way as far as volume.
For back squat and other barbell lifts I have been using a template that I developed based on the concept of easy strength. Specifically, keeping total reps to ten or less. Depending on your situation you would start out by finding a true 1 rep max, or a calculated 1 rep max from your best set. If it is the first time, especially coming off of injury, calculate 90% of that 1RM and use it as your new 1RM. For instance, my current squat cycle is based off of my recent best set of 395 x 7, that gives a calculated 1RM of 486. 90% of that is 437, I rounded up to 440. I record 440 as my 1RM for this cycle.
My current cycle is 12 weeks and is broken up into 3 block of 4 weeks each, 3 weeks of work and 1 week of recovery. Each block is based on a working max, which are percentages of my 1RM: Weeks 1-3 @ 85%, weeks 5-7 @ 93%, and weeks 9-11 @100%.
Block 1 Working Max = 375, Block 2 WM = 410, Block 3 WM = 440.
Week 1 - 3 x 80% WM, 3 x 85% WM, 3 x 90%WM
Week 2 - 2 x 78% WM, 2 x 83% WM, 2 x 88% WM, 2 x 93% WM, 2 x 95% WM
Week 3- 4 x 85% WM, 3 x 90% WM, 2 x 95% WM, 1-5 x 100% WM (depends on my energy level)
Week 4 - 3 x 5 at 50% of 1RM (220 for this entire 12 week cycle)
On week 11, the final set should be approached as a test to determine a new calculated 1RM for the next cycle. It may be a bit complicated, but I never feel tired from this scheme. My numbers continue to progress, slowly as desired. I have shared this with other people and they have all told me that it is too little volume to progress. I would like this community's thoughts as to improvements that could be made.
For back squat and other barbell lifts I have been using a template that I developed based on the concept of easy strength. Specifically, keeping total reps to ten or less. Depending on your situation you would start out by finding a true 1 rep max, or a calculated 1 rep max from your best set. If it is the first time, especially coming off of injury, calculate 90% of that 1RM and use it as your new 1RM. For instance, my current squat cycle is based off of my recent best set of 395 x 7, that gives a calculated 1RM of 486. 90% of that is 437, I rounded up to 440. I record 440 as my 1RM for this cycle.
My current cycle is 12 weeks and is broken up into 3 block of 4 weeks each, 3 weeks of work and 1 week of recovery. Each block is based on a working max, which are percentages of my 1RM: Weeks 1-3 @ 85%, weeks 5-7 @ 93%, and weeks 9-11 @100%.
Block 1 Working Max = 375, Block 2 WM = 410, Block 3 WM = 440.
Week 1 - 3 x 80% WM, 3 x 85% WM, 3 x 90%WM
Week 2 - 2 x 78% WM, 2 x 83% WM, 2 x 88% WM, 2 x 93% WM, 2 x 95% WM
Week 3- 4 x 85% WM, 3 x 90% WM, 2 x 95% WM, 1-5 x 100% WM (depends on my energy level)
Week 4 - 3 x 5 at 50% of 1RM (220 for this entire 12 week cycle)
On week 11, the final set should be approached as a test to determine a new calculated 1RM for the next cycle. It may be a bit complicated, but I never feel tired from this scheme. My numbers continue to progress, slowly as desired. I have shared this with other people and they have all told me that it is too little volume to progress. I would like this community's thoughts as to improvements that could be made.