- Current 3 RM = 170
- Target 3 RM = 200
- 5 days a week squatting
Reasoning behind it:
I read an article that did a study on well trained powerlifters and weightlifters that had hit a plateau in their 1RM (1 Rep Max) squat, and how they then changed up their training, broke through this plateau and vastly improved on their 1RM. They performed 1RM squats once daily followed by volume sets of a lighter weight for 37 days.
I must first point out I have very little interest in my 1RM, I would prefer to find out my 3RM. From this study I wondered if following this protocol was the most effective way to make some serious strength improvements over a period of time. What if you were to squat 5 days a week and taper the weight up and down, by squatting with different weights and rep ranges on certain days? Would this route be more effective?
I also wondered what could be achieved from one calendar month (basing the calendar month on a 31 day month).
I must state at this point that I have researched into this thoroughly and this type of training is safe, providing you follow ALL safety precautions (warm up, cool down, correct squatting technique, mobility exercises etc.)
There were two reasons for me searching for this type of research in the first place:
1) I have been stuck at 170kg 3RM for a year now and to break through plateaus you’ve got to change it up and occasionally do something drastic like this to blast on through. I wanted to find the best plateau busting route.
2) I currently have pretty severe elbow tendonitis, so I can’t push or pull a lot. But I can keep my arms in position to hold a bar in a squat relatively comfortably. So my standard bodybuilding style training splits just aren’t possible.
So because of these two reasons, I have been going through the motions for over a month now with no focus or goals to my training. This HAD to change! Never go in to a session without a goal or purpose, otherwise what is the point of that session????
In summary: the overall goal is not to reduce body fat or to worry so much about the way I look, but to make some serious progress and finally hit that 200kg mark…… In just 31 days!!!!!! Which is CRAZY!!! So with my inquisitive nature and my current physical situation…… I thought why not?