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Originally Posted by Verb
Ok, I've decided that it's time to stop worrying about mass all of the time and thought it would be nice to put on some strength.
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You won't need to worry about mass...If you eat during this program, you will grow!...Bigtime! Make no mistake about it, this program has you A2G squatting, deadlifting, and all the other "old school" lifts...Which will all put more mass on you than anything else under the sun. Again, reread the second part of the "Why aren't you growing" sticky and see just how well suited this program is to the description of a perfect mass building program.
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Squat
115, 135, 185, 225, 275 lbs.
(I think I went a little too light on these and next week I will be increasing the weights used)
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Make sure your squats are butt on calves. Doing them rock bottom will recruit the entire leg into the lift..Which is why squatting is the only exercise listed.
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Originally Posted by Bill Starr
* On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135x5, 185x5, 225x5, 275x5, 315x5. The weight should be increased evenly from your first to last set. If you are working up to bigger weights, say above 500, you can add a sixth set of 5 just to avoid making large jumps between sets. I’ll explain how to choose the top weight in a second…
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Dave hit the nail on the head. Your pyramid has to be even, just like it details. For a challenge, keep the weight closer to your RM for that day (ie. increments of 5-10 lbs). If you want to focus on lifting heavier, then space them further apart..Which will make it easier for you to hit the RM.
It's a very good idea to start off light, then you'll have a solid base and starting point to build upon. Remember that it only gets harder from here. On Friday, it has you doing a triple...And that triple will be carried over to your next Monday workout doing it for 5 reps, and the cycle will continue along that path....Shown here:
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Originally Posted by Bill Starr
* On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday. As you become more experienced with the system, you can experiment with the weight you use on this triple. This should NOT be a PR triple attempt every week. In fact, the goal is to come back the following Monday and get the same weight for 5 reps that you got for 3 reps the Friday before.
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So as you can see, this is by no means an easy program. It's very systematic in subtly increasing your power/strength, which over time will translate well into more mass.
I'll be keeping a close eye on your progress.