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1000 lb club
Posted on 1/24/21 at 8:20 pm
Posted on 1/24/21 at 8:20 pm
Hello I am new to the H/F board.
Background: am currently deployed and the gym here has a 1000 lb club. I have been lifting towards strength for a while now, but my big 3 balance is way off.. I spent the last year or so trying to correct it. Biggest problem was shitty form on squats. I currently weight 183.
My current 1RM is 275/325 for bench and deadlift. I've bench up to 295 but it has been almost a year but I don't want to count that as of today. Squats I typically rep 225-255, but do not have a max.
Sorry for the wall of text!
With that wall of text, does any body have any good sources for me to reach the 1000 lb club? I think if I can get my bench to 300-315 I can do it pretty easy because I know I can DL more than my current, and I should be able to work my squat up to the 335 range.
Background: am currently deployed and the gym here has a 1000 lb club. I have been lifting towards strength for a while now, but my big 3 balance is way off.. I spent the last year or so trying to correct it. Biggest problem was shitty form on squats. I currently weight 183.
My current 1RM is 275/325 for bench and deadlift. I've bench up to 295 but it has been almost a year but I don't want to count that as of today. Squats I typically rep 225-255, but do not have a max.
Sorry for the wall of text!
With that wall of text, does any body have any good sources for me to reach the 1000 lb club? I think if I can get my bench to 300-315 I can do it pretty easy because I know I can DL more than my current, and I should be able to work my squat up to the 335 range.
This post was edited on 1/24/21 at 8:21 pm
3
Posted on 1/24/21 at 8:41 pm to LAhinguarst
5x5 or 5/3/1 plans work for sure
Best part of deployment you don’t have to do any fricking mandatory running so just powerlift
That and all the free food you can pound
I came back fricking jacked but lost all functionality lol
I was 1035 after about 3 months of serious powerlifting mixed in with bodybuilding 325 squat, 245 bench 465 deadlift.
I’d crush those numbers now but it’s nice getting that shirt and name on the wall
Best part of deployment you don’t have to do any fricking mandatory running so just powerlift
That and all the free food you can pound
I came back fricking jacked but lost all functionality lol
I was 1035 after about 3 months of serious powerlifting mixed in with bodybuilding 325 squat, 245 bench 465 deadlift.
I’d crush those numbers now but it’s nice getting that shirt and name on the wall
This post was edited on 1/24/21 at 8:44 pm
Posted on 1/25/21 at 8:58 am to LAhinguarst
Linear progression, a la Starting Strength. Or like someone else mentioned, 531 by Jim Wendler.
When I wanted to bring my squat up, this is what I did:
Set a goal to reach or surpass 405lbs for at least 3 reps within a year.
Only squatted once a week; normally on Monday
Starting weight was 315lbs
Added 5 pounds per week.
Sets and reps were 3x3
When 5lbs per week felt like too much, I bought 1lb ankle weights and used those. So week 1 would be 350 lbs. Week 2 I would use the 1lb ankle weights, so the weight was 352lbs. Week 3 I would then use the 2.5lb plates, so the weight was 355lbs... and so on. The important thing was that weight went up every week.
I made my goal, squatted 405lbs 3x3, in one year and a week.
When I wanted to bring my squat up, this is what I did:
Set a goal to reach or surpass 405lbs for at least 3 reps within a year.
Only squatted once a week; normally on Monday
Starting weight was 315lbs
Added 5 pounds per week.
Sets and reps were 3x3
When 5lbs per week felt like too much, I bought 1lb ankle weights and used those. So week 1 would be 350 lbs. Week 2 I would use the 1lb ankle weights, so the weight was 352lbs. Week 3 I would then use the 2.5lb plates, so the weight was 355lbs... and so on. The important thing was that weight went up every week.
I made my goal, squatted 405lbs 3x3, in one year and a week.
Posted on 1/27/21 at 9:13 am to LAhinguarst
I concur with StraightCash, Stronglifts 5x5 and 5/3/1.
SL5x5 has an app that makes it simple, but it is pretty basic and can use whatever app or a notepad. You are going to pick a starting weight for DL, Squat, Bench, Press and Rows. 5 sets of 5 reps. The app is nice to calculate your warmup sets.
5x5 you are going to squat a lot, 3 times a week. So you are adding 15lbs to your squat reps a week. All the the others rotate days, so you add 15lbs to those every 2 weeks. You are going to progress pretty fast, so drop your starting weights way down. You do not need to go empty bar, but starting 50% of your 1RM is not a bad idea. This helps you work out the form.
5x5 is boring, but works. You can ride that all the way to the 1000lbs club, although once squats get to over 300lbs, that sucks 3 times a week at 5x5.
5/3/1 is more a monthly progression and therefore much slower. 5/3/1 is awesome when you reach your ending point of 5x5. 5/3/1 has lots of variations you can run and helps break though plateaus since it is slower. I personally love Boring But Big.
SL5x5 has an app that makes it simple, but it is pretty basic and can use whatever app or a notepad. You are going to pick a starting weight for DL, Squat, Bench, Press and Rows. 5 sets of 5 reps. The app is nice to calculate your warmup sets.
5x5 you are going to squat a lot, 3 times a week. So you are adding 15lbs to your squat reps a week. All the the others rotate days, so you add 15lbs to those every 2 weeks. You are going to progress pretty fast, so drop your starting weights way down. You do not need to go empty bar, but starting 50% of your 1RM is not a bad idea. This helps you work out the form.
5x5 is boring, but works. You can ride that all the way to the 1000lbs club, although once squats get to over 300lbs, that sucks 3 times a week at 5x5.
5/3/1 is more a monthly progression and therefore much slower. 5/3/1 is awesome when you reach your ending point of 5x5. 5/3/1 has lots of variations you can run and helps break though plateaus since it is slower. I personally love Boring But Big.
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