What percentage of my 1RM should I start my sets with, and by how much should I increase the weight each set?
1RM: 195
Last Sets:
135 x 8
140 x 5
145 x 2, failure
150 x 1, failure
I rested for 3 minutes between sets
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Are you competing?
You should do some sort of novice linear progression, preferably Starting Strength.
Start on monday with 140 3x5, on wednesday 145 3x5, friday 150 3x5. And keep adding 5 lbs to the bar every workout. In 6 weeks you will squat 225 3x5.
This will be easy if you're willing to eat.
This is the only thing worth reading itt OP. Just do SS and eat +500 calories. Since you're a weak piece of shit you could probably go up +10 lbs per session until You're above 205.
I can squat more than you and I have been lifting for 6 weeks.
Strength is something you're born with kid, give up.
What if you're fat but he's skinny?
frick do i know. I squat 3pl8 for 10 and i just got here by progressive overload 3x8-12 evolving rep range, when i hit 12 i up the weight and do 8 and build up to 12 rinse and repeat. No gimmicks. 9 years of lifting though. It didnt take me 9 years but yeah, i dont rly care about numbers
Are you a girl? I've got a herniated disc from a car accident and I can still squat 225x12. Impressive goal if you're not a dude, but otherwise just hope on a novice strength training program.
>225 lb. Squat Goal
are you fr?
I have that shit and I dont even train. Literally just eat some food bro.
Anyway, start as high as you can, 85% should be a good amount of intensity
Just focus on getting your squat technique down correctly, pick a style that you can reach depth with and stick with it.
>135 x 8
>140 x 5
>145 x 2, failure
>150 x 1, failure
>I rested for 3 minutes between sets
Rest longer, but honestly even with 3 minutes I don't understand how the frick it's possible to have this terrible set to set performance, are you eating zero carbs or something?
>everyone posting HAHA ONLY 225LBS ITT;
225lbs doesn't take long at all to reach for reps, yet half of the time when I see a dyel unrack 2pl8 it's a bent over shart morning monstrosity, a quarter squat or some ungodly combination
ye. butthole to grass is the only true way
Nah, parallel is fine. Most struggle to reach even that. The funniest archetype I see is the one where the weight on the bar becomes inversely correlated with depth. They start off and almost reach depth with 1pl8, 1.5pl8 becomes a half squat, and finally at 2pl8 they start quarter squatting. I genuinely don't understand wtf is going through their head.
My point is anyway that I don't take online self reported squat numbers seriously, I have seen enough shit in the gym for what people pass of as a squat to know better.
>parallel ia fine
NA
>parallel is fine
You didn’t squat the weight
>My point is anyway that I don't take online self reported squat numbers seriously
This, I personally claimed 3pl8 squat in a thread and after I posted body everybody was convinced I'm not full of shit. Actually I am, I'm only squatting 90kg for reps now although I'm working to increase the weight. Turns out that when you try to go full ATG with pause at the bottom your numbers drop really hard and take a while to build up.
>Turns out that when you try to go full ATG with pause at the bottom your numbers drop really hard
it's not just that. if you compare between different people, strength and size are less related than people think. e.g. if your muscle tendons insert very close to your joints, the amount of torque you generate is very low even if you have large muscles. there are other factors that influence this as well. so you can have someone with a good amount of muscle who looks very aesthetic and yet just isn't strong. meanwhile there are some absolute bugsticks who deadlift 500 lbs.
>Turns out that when you try to go full ATG with pause at the bottom your numbers drop really hard and take a while to build up.
this is true, and not because of muh weighted stretch. You get more muscle from 90 degree angle
5x5 3 times a week increase 5lb daily and eat more. If you aren't strongman powerlifting 1rpm is not important and the risk for injury is high.
You only need 1 set to failure. Make sure to set up safety pins so you can safely go to failure. Warm up sets depending on how much weight you are lifting is allowed. At the weight you're using, a warmup of about 4-5 reps at 50% of your working weight and then a second warmup of 2-3 reps at 75% of your working weight should be sufficient. Try 140 lbs for your working weight for now.
your butthole should be able to take a dildo mounted on the floor when you squat.
as long as you're staying between 3-0 reps from failure and the number of reps you're getting is between 5-15, it doesn't matter.
Disregard the ATG meme posters.
Most people don't have the proportions for it without sacrificing good posture. You are almost certainly going to need weightlifting shoes. I am saying this as someone that can actually squat ATG properly.
>Most people don't have the proportions for it without sacrificing good posture.
wrong. most do, although some don't.
>You are almost certainly going to need weightlifting shoes.
wrong. squat shoes are nice, but not a requirement for most people.
but it is true that most people won't be able to immediately squat ATG with good form. most non-athletes first need to improve their hip mobility by stretching their adductors and glutes (most effectively: in the deep squat position itself).
Go to nearly any commercial gym chain and observe what people are doing in the racks for any length of time.
Most people struggle to hit parallel while maintaining acceptable form.
Telling these same people to do ATG barefoot is fricking moronic and counterproductive, because it's not realistic.
>but muh mobility drill if this and that
They aren't going to commit to that. Doing the elitist olyLARP online helps nobody except yourself in the form of stroking your own ego. The squatists are going to figure it out for themselves while the neurotypical are simply just going to go do the leg press instead.
there are some deep squatters in my gym, but yeah on average I'd probably agree that most can't even hit parallel with acceptable form.
>Telling these same people to do ATG barefoot is fricking moronic and counterproductive, because it's not realistic.
I agree. squat shoes or a decline board makes it easier and is a fine idea to recommend if they're not going to bother with anything else. but for those people I wouldn't even advice them to do barbell squats at all. hack squat or smith machine squat are better options if they're not willing to learn proper form.
>but muh mobility drill if this and that
>They aren't going to commit to that.
they shouldn't squat anyway. the only thing you need to do is stretch adductors and glutes. nothing extra. it takes pretty much no time.
turbofats itt seething at ATG superiority. keep getting that depth kings wagmi
>getting filtered by a basic motion that millions of slavs practice everyday
lmao
I was able to 3 plate squat my first day in the gym and I started going in my 30s. Why are Americans on this website so weak?
no you were not, see
sure, we all believe you, anon
can any of you post the screencap of that dumbass anon who tried to squat lmao2pl8s (bodyweight) on his first try and almost died?
DON'T listen to anons telling you to do linear progression, it only works if you bloatmaxx
Your current structure looks fine except you should actually get to your 1RM every session so use bigger increments and more rest time if needed
Start low weight and do 5x5 3x a week. Add 5lbs each workout. I started in august with just bar weight and I’m currently at 250 and climbing. If you hit a wall, deload 20% and work your way back up. I’m no expert but it’s what worked for me