1. Have you installed the new JSF Mobile app? Check out all the details here.
    Dismiss Notice
  2. One account & one avatar for all of JSF. Unified login and profile. Forum alerts on the main site, and more. Check out the details here: Forum & main site unified account feature is live!
    Dismiss Notice

300lb Barbell Squat club.

Discussion in 'Fitness Challenges' started by user786, Dec 23, 2007.

  1. user786

    user786 Active Member

    Joined:
    May 2, 2007
    Messages:
    1,194
    Likes Received:
    3
    Ok . I would Like to set this challenge to myself and any one else is welcome to join.Just list your current bests and propsed target date.

    I know 300lbs probably not a lot to you more experienced lifters but as a newby its something i would like to hit by september 2008.

    I am going to participate in the 350 deadlift challenge and gonna run this alongside.
    I Squat once a week on leg day and am currently at personal best on
    5x198 lbs/90kg.Not sure what my 1 rep max is i haven't attempted any heavier than 90kg.
     
    #1 user786, Dec 23, 2007
    Last edited: Dec 23, 2007
  2. Lo0p

    Lo0p Active Member

    Joined:
    Apr 11, 2006
    Messages:
    285
    Likes Received:
    0
    Hmm...This is tempting.

    My current max is 225x2, first time I tried to max out squats was last night : last nights workout

    It mean giving up on my cut though... I don't know..tempting... :confused:

    edit: any of the pros want to chime in on how long that might take??
     
  3. zenpharaohs

    zenpharaohs Elite Member
    Lifetime Platinum Member

    Joined:
    Jun 21, 2005
    Messages:
    17,144
    Likes Received:
    14
    You will get 300# pretty soon. Your problem with squatting is probably that you don't do as much squatting as some other leg exercises. Your extensions and curls are actually consistent with a bigger squat. I would suggest you replace the extensions and curls with squats and RDLs in most of your workouts.
     
  4. user786

    user786 Active Member

    Joined:
    May 2, 2007
    Messages:
    1,194
    Likes Received:
    3
    Hi Zen Please clarify

    my leg workout is
    1.calf machine 3 sets
    2.calf presses 3 sets
    3.barbell squats 4 sets(130x15,155x12,175x10,((198x5 +130x15 dropset))
    4. leg extensions 3 sets
    5. leg press 3 sets

    is this any good??

    also whats the best way to work at this..should i be just increasing the reps gradually each seesion ie 198x6---upto x 7--then upto x8,until 1 reach upto 198x10 then increase the weight???
     
    #4 user786, Dec 23, 2007
    Last edited: Dec 23, 2007
  5. squatguy20

    squatguy20 Active Member

    Joined:
    Aug 20, 2007
    Messages:
    87
    Likes Received:
    0
    I can squat 300lbs. I'm aiming for a few reps with it soon. When I next test my 1RM I'll put a video up.

    And user786 it's just my opinion but I reckon you've got too much volume. Maybe try a lower rep / lower volume scheme?
     
  6. zenpharaohs

    zenpharaohs Elite Member
    Lifetime Platinum Member

    Joined:
    Jun 21, 2005
    Messages:
    17,144
    Likes Received:
    14
    If you do the squats then skip the extensions and leg press until you get further along and maybe decide on those for bodybuilding reasons.

    If you want, you can swap Bulgarian or front squats in for squats from time to time.

    And I would add RDLs or SLDLs to that leg day.
     
  7. user786

    user786 Active Member

    Joined:
    May 2, 2007
    Messages:
    1,194
    Likes Received:
    3

    Thanks.
     
  8. Ye Olde Barbarian

    Ye Olde Barbarian Active Member

    Joined:
    Apr 27, 2006
    Messages:
    45
    Likes Received:
    0
    I used to do 300. The question is really how far down you go. I was going to right angle or parallel. Be harder to go all the way down... and come back up again.

    I would advise going for 5 reps or less, even singles.
     
  9. chicanerous

    chicanerous Elite Member
    Lifetime Platinum Member

    Joined:
    Feb 1, 2004
    Messages:
    16,381
    Likes Received:
    25
    If you want to get your squat up, I'd advise getting under the bar as often as possible. Not heavy and hard each time, but put yourself under the bar in some fashion (back, front, overhead, bulgarian, etc.) each workout. :tu:
     
  10. user786

    user786 Active Member

    Joined:
    May 2, 2007
    Messages:
    1,194
    Likes Received:
    3
    What about the Doms ..do u just work through them ?
     
  11. zenpharaohs

    zenpharaohs Elite Member
    Lifetime Platinum Member

    Joined:
    Jun 21, 2005
    Messages:
    17,144
    Likes Received:
    14
    You have to be aware of the difference between soreness and injury. You DO work through residual soreness, you DO NOT work through pain suggestive of injury.
     
  12. anfeyd

    anfeyd Active Member

    Joined:
    Sep 2, 2006
    Messages:
    360
    Likes Received:
    6
    Once you get under the bar often enough, the soreness will muscle soreness will not be as pronounced as you feel it now, if it is pronounced at all.
     
  13. digitalnebula

    digitalnebula Plagiarist

    Joined:
    Jan 19, 2005
    Messages:
    4,413
    Likes Received:
    2
    I'm in.

    I can currently squat 205lbs. (estimate)

    I am really new to powerlifting movements. I have never maxed out on squats before but have done several reps with 185lbs previously.
     
  14. user786

    user786 Active Member

    Joined:
    May 2, 2007
    Messages:
    1,194
    Likes Received:
    3
    Welcome..do you have any particular time frame to reach the 300lb in mind?..ive set september this year...i find it helps me to stay focused if i have a certain period of time to work towards.
     
  15. digitalnebula

    digitalnebula Plagiarist

    Joined:
    Jan 19, 2005
    Messages:
    4,413
    Likes Received:
    2
    Being totally new to powerlifting movements, I simply have no idea...
    I have never attempted a single rep maxium set on squats... :o

    Seems like I should be able to add 15 lbs per month on average (while slowing as it gets heavier...) So mark me down for hitting 300 in July. I hope to cash in on some newbie gains as I learn the proper form and technique....

    My only issues will be my ankle/knee and my cutting diet. I hope to finish my cut by the end of March which gives me another 4 months to really make a run at it.

    Does that sound reasonable? Or am I being too conservative?
     
  16. user786

    user786 Active Member

    Joined:
    May 2, 2007
    Messages:
    1,194
    Likes Received:
    3
    yes seems achievable ..especially since ur gonna be bulking for 4 months prior...most people hate squats ...but i quite look foward to my leg day and squats!!

    i notice your doing the deadlift challenge also...and ur round the same
    max as me at moment 225lbs...so this will be good fun!!!:D
     
  17. digitalnebula

    digitalnebula Plagiarist

    Joined:
    Jan 19, 2005
    Messages:
    4,413
    Likes Received:
    2
    Definitely.

    I think I am going to need to adjust my split at some point in order to give me the best shot at making good gains... Currently, I do squats and deadlifts on leg day (Friday) together. Maybe I can move deads to back day earlier in the week or something like that.... I need to think that part of it over a bit.... :confused:
     
  18. user786

    user786 Active Member

    Joined:
    May 2, 2007
    Messages:
    1,194
    Likes Received:
    3
    That seems like a good idea
    ive only been training around 5 months...and theres no way i could handle deadlifts on the same day as squats..they drain too much out of me..especially since im still buliding my strength so working fairly heavy
    (for my level) ..i normally leave a minmum of 2 day gap between both exercises.to allow my body to recover...
     
  19. digitalnebula

    digitalnebula Plagiarist

    Joined:
    Jan 19, 2005
    Messages:
    4,413
    Likes Received:
    2
    It was leg day today. It was pretty lousy. I'm fighting a ear/nose/throat funk right now....

    Fortunately, I worked out with my trainer today. To make a long story short, it is going to take some time for me to get the "feel" of proper form....my form sucks. I need to fight the tendency to lean forward a bit when I start my upward drive. So we did several sets where I would sort of hesitate at the bottom of the motion in order to gather my focus on form as I come out of the bottom.

    My squats ended up looking like:
    95 x 15
    135 x 12
    135 x 10 (Hesitation at bottom)
    185 x 5 (Hesitation at bottom)
    185 x 5 (Hesitation at bottom)
    135 x 8

    Crap. I need to add 100lbs to my squat...
     
  20. user786

    user786 Active Member

    Joined:
    May 2, 2007
    Messages:
    1,194
    Likes Received:
    3
    It can be done..time and effort..

    As per Zens suggestion of throwing in extra squats into my workouts
    i tried front squats today for the 1st time....
    after a couple of warm ups with the bar i managed
    90lb x 10 reps:o..well its a start i suppose.
     

Share This Page