s***r
发帖数: 358 | 1 The program called for 300x3x2, but I decided to turn last set into AMRAP
set to see where I am at. I wanted 10 reps, but I felt like I was going to
pass out after rep 9, so stopped there.
High bar squat 300x9:
I also got a pause squat PR earlier in the week as well.
310x1 high bar pause squat: |
m*******r
发帖数: 13263 | |
u******a
发帖数: 7843 | 3 升级好快啊. 用的啥 program?
【在 s***r 的大作中提到】
: The program called for 300x3x2, but I decided to turn last set into AMRAP
: set to see where I am at. I wanted 10 reps, but I felt like I was going to
: pass out after rep 9, so stopped there.
: High bar squat 300x9:
: I also got a pause squat PR earlier in the week as well.
: 310x1 high bar pause squat:
|
d****r
发帖数: 2912 | 4 厉害。我5x5还在190磅晃悠。
【在 s***r 的大作中提到】
: The program called for 300x3x2, but I decided to turn last set into AMRAP
: set to see where I am at. I wanted 10 reps, but I felt like I was going to
: pass out after rep 9, so stopped there.
: High bar squat 300x9:
: I also got a pause squat PR earlier in the week as well.
: 310x1 high bar pause squat:
|
t*********n
发帖数: 1105 | |
s***r
发帖数: 358 | 6 Thanks!
【在 m*******r 的大作中提到】
: Bull
|
s***r
发帖数: 358 | 7 I am into the second week of one of Greg Nuckols' high frequency program:
http://docs.google.com/spreadsheets/d/1GoeNcdWa9uZ3Ordtk85zcU6v
It's a high frequency program with medium to high intensity and medium
volume. The weight is in 70-85% range and the rep range is 1-5. These allow
me to focus more on the quality of each rep instead of worrying about moving
the heavy weight and/or hitting the prescribed reps.
【在 u******a 的大作中提到】
: 升级好快啊. 用的啥 program?
|
s***r
发帖数: 358 | 8 Thanks! You will get there in no time with consistency and hard work :)
Since you can hit 5 reps with 190, your 1RM is around 225. If your squat has
stalled, you can change your rep scheme a little to get it to move again:
200x2x4,190x4x5
200x3x4,190x3x5
200x4x4,190x2x5
200x5x4,190x1x5
200x6x4
200x5x5
210x2x4,200x4x5
...
【在 d****r 的大作中提到】
: 厉害。我5x5还在190磅晃悠。
|
s***r
发帖数: 358 | 9 Thanks!
【在 t*********n 的大作中提到】
: 强！
|
d****r
发帖数: 2912 | 10 Thanks for the hint! I'll study it when I reach the plateau.
has
【在 s***r 的大作中提到】
: Thanks! You will get there in no time with consistency and hard work :)
: Since you can hit 5 reps with 190, your 1RM is around 225. If your squat has
: stalled, you can change your rep scheme a little to get it to move again:
: 200x2x4,190x4x5
: 200x3x4,190x3x5
: 200x4x4,190x2x5
: 200x5x4,190x1x5
: 200x6x4
: 200x5x5
: 210x2x4,200x4x5
|
|
|
l*****e
发帖数: 4883 | 11 牛！！
【在 s***r 的大作中提到】
: The program called for 300x3x2, but I decided to turn last set into AMRAP
: set to see where I am at. I wanted 10 reps, but I felt like I was going to
: pass out after rep 9, so stopped there.
: High bar squat 300x9:
: I also got a pause squat PR earlier in the week as well.
: 310x1 high bar pause squat:
|
a********g
发帖数: 790 | 12 Congrats!
【在 s***r 的大作中提到】
: The program called for 300x3x2, but I decided to turn last set into AMRAP
: set to see where I am at. I wanted 10 reps, but I felt like I was going to
: pass out after rep 9, so stopped there.
: High bar squat 300x9:
: I also got a pause squat PR earlier in the week as well.
: 310x1 high bar pause squat:
|
s***r
发帖数: 358 | 13 Thanks!
【在 l*****e 的大作中提到】
: 牛！！
|
s***r
发帖数: 358 | 14 Thanks!
【在 a********g 的大作中提到】
: Congrats!
|
p*********l
发帖数: 26270 | 15 厉害!
：The program called for 300x3x2, but I decided to turn last set into AMRAP
：set to see where I am at. I wanted 10 reps, but I felt like I was going to |
s***r
发帖数: 358 | 16 Thanks!
AMRAP
to
【在 p*********l 的大作中提到】
: 厉害!
:
: ：The program called for 300x3x2, but I decided to turn last set into AMRAP
: ：set to see where I am at. I wanted 10 reps, but I felt like I was going to
|
b****i
发帖数: 11322 | 17 这位太牛了
★ 发自iPhone App: ChineseWeb 8.7 |
s***r
发帖数: 358 | 18 Thanks, but I am not 牛 at all. I've still got so much to improve on :(
【在 b****i 的大作中提到】
: 这位太牛了
: ★ 发自iPhone App: ChineseWeb 8.7
|
