trying to increase SQUATS.

[Ski]

Well here is my problem.
I love leg workouts I was pretty good in my youth but after a bad back injury 15 years ago and not lifting for 10 of those years I'm a little rusty. Been lifting now for about 5 years again and now just started doing squats again.
My goal is to do 500lbs for 8 reps during my traning days, I'm getting 405lb x 6 reps now.
My lifts go as follows:
15 minutes cardio (bike or elptical runner)
Leg extensions: 75x10, 90x10, 105x10, 120x10, 135x10, 150x10, 165x10, 180x10, 195x10, 210x8

Leg Curls: 75x10, 90x10, 105x10, 120x10, 135x10, 150x10

Now those leg extensions and curls I try to keep high intensity and do the next set of each with only 60 to 90 second rest between each set. I also do these first to give my legs a good warm up.

Squats:
135x10
185x10
225x8
275x8
315x8
365x8
405x6

Now I try to do each squat within 5 minutes of the last. I'm not young like you guys (50 is my age) so I use a belt and double red stipe wraps and I wrap anything above 200lbs. I don't do raw.

Next I do leg presses with the leg sled or an angled leg press machine.
300x10
500x10
700x10

Then may be some bike to warm down for like 10 minutes.

NOw I've only been doint this workout for like a month and a half but this was a routine I used like I said earily in my youth and it worked mircles for me letting me squat 600lbsx3 at 195lbs.
I'mgoing to hear a lot of you say too many reps and yes there are a lot of reps but my body seems to work well with high intensity work outs.
One last thing my status:
Age: 50
Height: 5'7"
Weight: 230~234
Have not been on a PH or PCT cycle since September this year.
Overall GOAL: Maybe compete in a Masters PowerLifting Meet in summer or 2008.

Thoughts?


Thanks,
Ski

[Sonny]

Well, I think you answered your own question when you said about the reps, which I know you disagree with, but no one in PL trains that way. It may have responded well before like that but one thing has changes for both of us-and that is time. A warm up is just that warm up. I would never do leg ext/leg culrs and all those reps before going heavy. You have done 44 reps of SQ before you even got to heavy set. Just a suggestion but I would also take bigger jumps-135x10/225x5/315x5 etc. You will only know by trying other things. I know I can not train the way I used to 10 yrs ago let alone 20.

Best of luck in competing.

[Ski]

Well, I think you answered your own question when you said about the reps, which I know you disagree with, but no one in PL trains that way. It may have responded well before like that but one thing has changes for both of us-and that is time. A warm up is just that warm up. I would never do leg ext/leg culrs and all those reps before going heavy. You have done 44 reps of SQ before you even got to heavy set. Just a suggestion but I would also take bigger jumps-135x10/225x5/315x5 etc. You will only know by trying other things. I know I can not train the way I used to 10 yrs ago let alone 20.

Best of luck in competing.

Yep I thought of goign at bigger jumps but didn't want to say anything, wanted to hear others thoughts. I was just leary about my back and possibly reinjurying it again without a good warmup.
One thing I neglected to say was I'm loosing weight. I went from 255 to ~230 and strength is increasing so I'm realisticly burning the candle at both ends.
I'll definately do your set listed above and see how I make out and if I get the 405 I'll try 445.

Thanks,
Ski

[MUbodbuilder]

im not much of a power lifter but i think the same principle can apply here. when i want to get a certain body part caught up il focus on ONE major excersize, in your case id just do squats on leg day. a good warmup(5 sets) and then 5 working sets. then go back down low in weight and go for 15 reps to a good burn. you shouldnt need to do leg presses after that lol

not only do i do that but il workout my legs every 4-5 days and focus on that and base the rest of my body near and far inbetween the leg days wherever that my fit. so legs get worked every 4-5 days but the whole body only gets covered in say 10 days.

[steelwolf]

Well, I think you answered your own question when you said about the reps, which I know you disagree with, but no one in PL trains that way. It may have responded well before like that but one thing has changes for both of us-and that is time. A warm up is just that warm up. I would never do leg ext/leg culrs and all those reps before going heavy. You have done 44 reps of SQ before you even got to heavy set. Just a suggestion but I would also take bigger jumps-135x10/225x5/315x5 etc. You will only know by trying other things. I know I can not train the way I used to 10 yrs ago let alone 20.

Best of luck in competing.
I deffinitly agree with Sonny here by the time I hit my max lift its set 5 usually and that will be rep 5 total. But I really do not recomend my way for anyone. But 44 reps of warm up just seems way way to much to me.

[dozer14]

I think you way over doing it when i squat i focus on my squat not so much leg xten an curls. when i warm up it warm up with either some light good mornings or stiff leg dead lift then i start with some light squats then work my way up doing no more that 8 sets depending on my reps.
i think if you cut back on the reps your squat would go up.