My Quest for 500 Squat

[BeastMode]

Well guys, Im gonna start posting more to get better feedback on my training. Here's my profile: 19 y/o, Wt: 183, Ht: 5'10'', BF: 4.9%. I am currently a soph in college and Im trying to get my squat up to 500. Today I got 455x3 on my 3rd working set and 405x9 on my 4th working set. Here's my legs day:

Squat:
1 WU Set x 15
Sets 1-4, 12,10,8,6
Set 5 = 135 x 30

Individual Leg Presses
Sets 1-4, Reps, 10,10,10,10 increase weight each time

Dumbell Alt. Lunges:
4 Sets x 15,12,10,8 each leg so like 30,24 ya get the idea

Individual Leg Curls Machine
3 Sets x 12,10,8 each leg

Individual Leg Ext.
3 Sets x 12,10,8 each leg

Each Week, I change between individual leg press and regular 2 leg leg press but everything else stays the same. Any critique on the workout? Any help is appreciated. Thanks.

D.

 

[Beelzebub]

is there a weak point in your squats?

 

[BeastMode]

Oh yeah and the only supps I take is Optimum Nutrition's 100% Whey and a muli-v... any other supps I can take to help me out? I refuse to take PHs or AAS bottom line.

 

[BeastMode]

By weak point what exactly do you mean? The only part of the movement that I have a little difficulty with is the upward thrust after I get to 90*, only the stick point I guess you would call it where you get it goin. The actual movement up once i get past 90* I can do with absolutely no problem

 

[RunDMT]

If your stick point is at the bottom, I would try stick with thing like good mornings, rdl, dimel deadlifts, its probably a glute/ham weakness.

If your goal is big squat numbers I don't think the leg curls and leg extensions are going to be real helpful.

 

[CEDeoudes59]

yeah personally, all I think you need is squats and a lower back exercise... the others wouldn't hurt - but so much of squatting is properly supporting the weight

 

[mab904]

Box squats have helped me significantly as far as bottom end strength from below parallel.

 

[Beelzebub]

Box squats have helped me significantly as far as bottom end strength from below parallel.

bump, box squats and good mornings will help with your regular squat. especially out of the hole.

 

[BeastMode]

what are good mornings? and how heavy would your recommend the box squat maybe not weight but reps in sets, because last offseason (i play baseball) i did box squats and i wound up hurting my back. anyway, i do lower back and legs on different days, right now my deadlift is at 330x3 on my 4th working set.

 

[RunDMT]

Good mornings:

http://asp.elitefts.com/qa/default.asp?qid=4102&tid=51

http://asp.elitefts.com/qa/default.asp?qid=14297&tid=51

I would do personally do box squats by working up to a 3RM. I would not stop doing normal squats for box squats only, I have done that before and have problems with the weight loading and reversal when I return to normal squatting.

 

[BeastMode]

thanks Run for the links... they def look like something i can work on

 

[BeastMode]

Here's an update of my squats from today:

Last Week:
SetxRep Wt
1x15x155
2x12x245
3x10x335
4x3x455
5x9x405
6x30x135

This Week:
Set Rep Wt
1x15x165
2x10x245
3x10x335
4x6x455
5x10x405
6x25x155

I started high dosing BCAA's yesterday along with a new multivitamin and CEE by bsn called Cellmass. I have been able to stay focused with more intensity and stamina, especially toward the end of the workout. It might have been just that my old multi wasnt working but I felt good the duration of the workout.

My other exercises today were: Individual Leg, Leg Presses; Alternating Lunges; Straight Leg Deadlift and Calves. I couldnt do the good mornings because my back didn't feel up to it after the squats.

Do y'all think I should start with Good Mornings and move into squats or should I just do them last? Anyway, Ill keep the thread updated each leg workout.

D

 

[knox]

If you are shooting for a big squat you should cut out some of the reps. For your next leg w/o maybe try:
165x10
245x5
315x4
405x2
455x2
475x2
Then hit the good mornings with some heavy doubles or sigles. You can then hit your calves and some lunges then I'd call it a day.
I'm currently shooting for a 600lb squat. I've hit 585lbs last year so now i'm trying to get back up there. I'm working on heavy x4's going up 15-20lbs each week. Once I get around the 545-550 mark i'm gonna lower the rep range to singles and doubles. Anyway, good luck! keep us updated.

 

[Beelzebub]

Good mornings:

http://asp.elitefts.com/qa/default.asp?qid=4102&tid=51

http://asp.elitefts.com/qa/default.asp?qid=14297&tid=51

I would do personally do box squats by working up to a 3RM. I would not stop doing normal squats for box squats only, I have done that before and have problems with the weight loading and reversal when I return to normal squatting.

word. alternate box squats with regular squats from week to week. keep em both fresh in your memory.

 

[hulagn1971]

Be careful with the box squats. Great exercise but takes careful technique to do them right. I'd say if you hurt your back doing them last time then you were doing them incorrectly. Never bounce off the box. Sit back on it then drive up. Popping off the box will result in serious injury. You shouldn't be able to do nearly the amount of weight off a box that you can normally do on a regular squat.

 

[BeastMode]

UPDATE 11/15:

Today's squats were very good, No sticking at all during any of my sets. Here's the results:

2 Weeks Ago:
SetxRep Wt
1x15x155
2x12x245
3x10x335
4x3x455
5x9x405
6x30x135

Last Week:
Set Rep Wt
1x15x165
2x10x245
3x10x335
4x6x455
5x10x405
6x25x155

This Week 11/15:
Set x Rep x Wt
1 x 12 x 165
2 x 10 x 255
3 x 7 x 405
4 x 5 x 485

BOX SQUAT
1x 12 x 225
2x 10 x 275
3x 8 x 315

Then I followed these up with Ind. Leg Presses, Alt Lunges, & Straight Leg Deadlifts, and Calves. Progress is going great, next week im going for the 500 squat. Im excited.