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Old 12-24-2009, 09:31 PM   #1
David Lawson
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Default Squat plateau

I squat till 100kg and stayed there for 6 months. I ate enough calories to maintain my weight. I eat 400g of meat a day, with fewfolds more of carbs and fat that comes with those meat and carbs. I go to the gym 3 times a week, 2 days is squat with one is high rep one is max effort.

My weight is 165lbs 5'6".
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Old 12-25-2009, 09:32 AM   #2
Brian DeGennaro
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Why not just squat heavy both days?

Also, what exactly are you eating and what exactly are you doing for your training?
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Old 12-25-2009, 09:40 AM   #3
Jay Ashman
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Quote:
Originally Posted by Brian DeGennaro View Post
Why not just squat heavy both days?

Also, what exactly are you eating and what exactly are you doing for your training?
Brian, he made a thread calling sprinting speed where we outlined a ton of resources for him to look at and he asked the same questions a few times without reading the resources... I think its a troll or a person that wants his hand held
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Old 12-25-2009, 06:36 PM   #4
David Lawson
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Quote:
Originally Posted by Brian DeGennaro View Post
Why not just squat heavy both days?

Also, what exactly are you eating and what exactly are you doing for your training?
Cuz that's not what the program my coach gave me?

Breakfast
2 bakery buns

Lunch
200g of fried chicken legs, 60g of protein
the corresponding white rice that has the same amount of carb as much as protein.
1 cup bok choy

Dinner
2 more bakery buns
200g of fried tuna
the corresponding white rice that has the same amount of carb as much as protein.
1 cup cabbage

Total, around over 3,500 calories.


"Mon: Upper body
A1. Dot drill - for warmup (2 sets)
http://www.davenport.k12.ia.us/smart.../dot_drill.htm
B1. Depth Jump (use a box around 18-25 inches high)- 6 x 3
*C1. Hang Power Snatch 4 x 4
*D1. Bench Press- 5 x 5 (use same weight each set - start with a weight you can do about 7 times. you probably won't get 5 reps for all 5 sets, but when you can increase the weight by 5 pounds the following week)
*E1. Chest supported row/One arm DB row/Seated cable row-3 x 8
E2. Decline Close Grip bench (or skullcrushers) 3 x 8

Wed: Upper body, lower body and ab
*A1. 1/2 squat- 4 x 3 (stop a few inches shy of parallel)
A2 depth drop - (from 35-40 inch box) 4 x 6 (perform just the landing phase of a depth jump). Alternate back and forth between the squats and depth drops.
*B1. Dumbell shoulder laterals - 3 x 12
B2. Hanging leg raise – 3 x as many reps as possible
C1. Wrist curl - 2 x 50
C2. Reverse wrist curl 2 x 50

Fri:Upper body
A1. Dot drill (for warm-up)
B1. Depth jump 6 x 3
*C1. Hang power snatch 4 x 4, 3, 2, 1
*D1. Bench Press- 1 x 5 (work up to 1 all out set of 5)
*E1. Pull-ups 3 sets to failure
F1. Preacher curl(ez curl bar) - 3 x 10

Take your time in between sets. Basically just go when you're ready. After 4 weeks on this routine, take 2 weeks off the lower body work while continuing the upper body work. Your lower body explosive gains should peak during your 2 week break.

On your diet end, make sure you eat enough to keep your weight up. Eat at least 4 meals per day with a minimum of 30 grams of protein at each meal. There's no real need to make it too complicated as you don't sound like you need to drop any weight."
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Old 12-25-2009, 11:11 PM   #5
Gavin Harrison
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Quote:
Originally Posted by David Lawson View Post
I squat till 100kg and stayed there for 6 months. I ate enough calories to maintain my weight. I eat 400g of meat a day, with fewfolds more of carbs and fat that comes with those meat and carbs. I go to the gym 3 times a week, 2 days is squat with one is high rep one is max effort.

My weight is 165lbs 5'6".
Quote:
Originally Posted by David Lawson View Post
Cuz that's not what the program my coach gave me?

"Mon: Upper body
A1. Dot drill - for warmup (2 sets)
http://www.davenport.k12.ia.us/smart.../dot_drill.htm
B1. Depth Jump (use a box around 18-25 inches high)- 6 x 3
*C1. Hang Power Snatch 4 x 4
*D1. Bench Press- 5 x 5 (use same weight each set - start with a weight you can do about 7 times. you probably won't get 5 reps for all 5 sets, but when you can increase the weight by 5 pounds the following week)
*E1. Chest supported row/One arm DB row/Seated cable row-3 x 8
E2. Decline Close Grip bench (or skullcrushers) 3 x 8

Wed: Upper body, lower body and ab
*A1. 1/2 squat- 4 x 3 (stop a few inches shy of parallel)
A2 depth drop - (from 35-40 inch box) 4 x 6 (perform just the landing phase of a depth jump). Alternate back and forth between the squats and depth drops.
*B1. Dumbell shoulder laterals - 3 x 12
B2. Hanging leg raise 3 x as many reps as possible
C1. Wrist curl - 2 x 50
C2. Reverse wrist curl 2 x 50

Fri:Upper body
A1. Dot drill (for warm-up)
B1. Depth jump 6 x 3
*C1. Hang power snatch 4 x 4, 3, 2, 1
*D1. Bench Press- 1 x 5 (work up to 1 all out set of 5)
*E1. Pull-ups 3 sets to failure
F1. Preacher curl(ez curl bar) - 3 x 10

Take your time in between sets. Basically just go when you're ready. After 4 weeks on this routine, take 2 weeks off the lower body work while continuing the upper body work. Your lower body explosive gains should peak during your 2 week break.

On your diet end, make sure you eat enough to keep your weight up. Eat at least 4 meals per day with a minimum of 30 grams of protein at each meal. There's no real need to make it too complicated as you don't sound like you need to drop any weight."
Quote:
Originally Posted by Jay Ashman View Post
I think its a troll
There's a mild miss-match between your first and second post, mostly one in which you claim to be squatting twice a week, but in your listed program, you're HALF SQUATTING ONE TIME PER WEEK.
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Old 12-26-2009, 01:53 AM   #6
Steven Low
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What exactly is that program supposed to accomplish?
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Old 12-26-2009, 05:15 AM   #7
Jay Ashman
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Quote:
Originally Posted by Steven Low View Post
What exactly is that program supposed to accomplish?
Aren't Depth jumps mainly used for jumpers and those looking to increase their vertical?

This program is odd...
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Old 12-26-2009, 09:41 AM   #8
Chris H Laing
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Quote:
Originally Posted by David Lawson View Post
Cuz that's not what the program my coach gave me?
Your coach for which sport? What exactly are you training for?
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Old 12-26-2009, 09:59 AM   #9
Mike ODonnell
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Your coach is telling you to eat bakery buns and fried food? Time for a new coach.
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Old 12-26-2009, 02:40 PM   #10
Arden Cogar Jr.
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First, What are goals? Second, how much are you paying your coach?

I say "goals" because i can't read between the lines on anything in that program and sort it out. The diet is very reminease (sp) of power lifters trying to move up a weight class - yet, the program is devoid of that focus. Maybe perhaps wrestling? And you're wanting to get chubby without the benefits of squats and deadlifts? I say "how much are you paying" because there is something amiss on that front.

I am technically a coach (USAW), but I've never and will never charge anyone for any advice I give or program I help design, etc. But there is something devoid of focus in your program.

You're shallow squatting one day a week and your squat is stagnant? I was going to say - as Brian recommended - squat more. But after seeing the program, i'm not sure I can truly give you any advise that would fall within the guidelines.

all the best, Arden
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