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Re: In dire need of help

Posted By: William Carpenter (adsl-75-14-215-112.dsl.renocs.sbcglobal.net)
Date: Friday, September 7, 2007, @ 7:14 p.m.

In Response To: In dire need of help (CurbKid)

You're over training. Squat ONCE a week. Squatting three times a week is just asking for trouble. In fact squat heavy one week and the next week do light speed work. This way you are only overtaxing your central nervous system (CNS) twice a month instead of 12 times a month. I'm assuming your deadlifting heavy and benchin heavy way to much too. The week i do speed work on squat I deadlift heavy and the week I squat heavy I do speed pulls. Your back is probably so fried you don't even realize it. It was explained to me this way, a person will pick up a hammer and swing it all day, the next day he will be sore and get a little stronger from it. But after years of swinging the same hammer over and over he will be no stronger then he was years ago. By going heavy and always hitting the same weight you are just like the guy swinging the hammer, you can nail 245 easy because you're used to it. Your body is used to it. But anything more is beyond what you have been training for. I would cycle my workouts light and heavy for a couple of MONTHS and then give it a shot.

Let me show you what I do in a two week cycle

Week 1
Day 1
Squat max effort either a single or triple
speed pulls
Reverse Hyper(RH)
Glut ham raise(ghr)
I know not everyone has access to a RH or GHR but what can a guy do?
Day2
General Physical Prepardness (GPP) work such as sled pulls, kettlebell swings, tire flips
leg extensions
leg curls
Day3 rest
Day4
Speed bench with mini bands at 50% of max
lat pulls
tricep work
Day5
GPP

Day6&7
rest

week2
Day 1
Speed box squats with heavy bands
70% of max deadlift
RH
GHR
Day 2
GPP

Day 3
rest
Day4
Max effort bench same as squat a single or triple
lats
triceps
Day 5
Gpp
Day6&7
rest

This way I am only over stressing my CNS three times in two weeks, you would be surprised the gains I have made in just a couple of months doing this type of cycle. I have added over a hundred pounds to my squat.

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