How do I increase my weight?
- Thread starter BADKITTY
- Start date
gottabadrash
Wannabe PowerLifter
on squats i like to start at a mediocre weight... usually 275 and i do 5 reps, i can do prolly eight but i cut it short at 5, then i go up in weight every set by 20 lbs... look at my onlinejournal or rules, or pb's, etc...
blackbeard
New member
damn mnx those are real good #'s
just like PB said i think your warm-ups are to high they are actually work sets
if youre going to squat 245 for 4-6
i would warm up something like this
135x5
135x5
185x3
205x3
245x i bet you can get more like 6-8 or 10
play around with it and see what works best for ya..if you dont feel warmed theres nothing wrong with doing singles up to your working weight..samething with deads
just like PB said i think your warm-ups are to high they are actually work sets
if youre going to squat 245 for 4-6
i would warm up something like this
135x5
135x5
185x3
205x3
245x i bet you can get more like 6-8 or 10
play around with it and see what works best for ya..if you dont feel warmed theres nothing wrong with doing singles up to your working weight..samething with deads
pullinbig said:
agreed. I think you are prolly spent by the last set b/c you have been exerting sooo much energy doing higher reps on those other sets. Here's my squat routine as an example:
135 x 10
225 x 5
315 x 1
365 x 1
405 x 1
425 x 5-6 (workset)
435 x 5-6 (2nd workset)
This way I am just getting used to the heavy weight but not exerting all of my energy on that set until I get o my workset.
And like PB said, awesome #s Minx. Especially the deads!
BADKITTY
Active member
thanks guys! I always get the raised eyebrows, like "she must be setting that up for her training partner or something" lol... people always come and watch when i go heavy. I miss my training partner tho; she blew me outta the water on numbers. I will try going for one to get used to the weight- leg day is tomorrow, so i'll
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gottabadrash
Wannabe PowerLifter
it looks like he's humping the bar..... are you supposed to go that fast on dimmels?
blackbeard
New member
good clip i would push the hips back even further to really get at the hamstrings more
jcp2
Community Veteran
Blackbeard may be right, but i have never seen myself do them, i work my glutes more than my hams when i do these. That is a good clip. Try doing 3 sets of 15 to start out with a moderate weight. I am not sure what your deadlift numbers are but 95-115 lbs sounds about right for you.
blackbeard
New member
jcp2 said:
its not necessarily wrong
just easier to kill 2 birds with 1 stone
blackbeard
New member
strngthmnx said:oooo i gotcha- but those look similar to romanian deads?what's different? and i should do those after squats? are you trying to throw my back out?? lol
almost the exact same thing as Romanian's
these are to be done in ballistic form thats why JCP was saying to get the form down first..
make sure to keep an arch in the low back and squeeze the glutes very hard..if you feel your arch slipping tighten te glutes..one of the good thing about this itll teach you to be aware of correct form..
start somewhere around 30-40% of your max dead for sets of 15
and like RJH said have someone filming you from behind so that i can check your form lol
jcp2
Community Veteran
strngthmnx said:oooo i gotcha- but those look similar to romanian deads?
In all honesty your back will not be sore. The majority of the exercise will be felt in the glutes, that is what will be hurtin tomorrow, and to some extent the hammies. You are almost flexing your body up with your ass, it is hard to explain but you should understand when you do them.
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