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Old 07-06-2009, 09:51 AM   #2
BendtheBar
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Join Date: Jul 2009
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Hi Brawny,

For lifters who max under 300 pounds I would probably narrow the gap to 15 pounds.

So, to use you example, a 250 pound squatter would start with something like...

150 x 5 reps
165 x 4 reps
180 x 3 reps
195 x 2 reps x 2 sets
210 x 1 rep x 2 sets

They could bump up to a 20 pound differential, but it would require running close to max right off the bat. I'd rather see a advanced beginner start more slowly with lower reps/higher weight.

One thing that was left out of the routine was a recommended weight differential for squatters under a 300 1RM.

For squatters with a 350-400 1RM, I would use a 25 pound differential.

For squatters with a 300-350 1RM, I would use a 20 pound differential.

For squatters with a 250-300 1RM, I would use a 15 pound differential.

For squatters with a 200-250 1RM, I would use a 10 pound differential.

But with most routines I tinker with, I try to lay only the skeleton and allow others to color in the flesh, so to speak.

For lifters under a 250 squat max, I'm not sure that these protocols would be of much benefit...unless they really like doing heavy singles ala a powerbuilding style.

But then again, I didn't train like this when I was an advance beginner with a squat max around 250.

I think this style would be a good cycle to use after a 5x5 for a younger lifter. It would back them off the volume a bit, but allow them to keep working on squats, deadlifts, and overall strength and muscle.

To answer your question, I would say that if a lifter with a lower squat max has at least a year experience with the lifts, then I don't see much of an issue toying with weights close to 1RM. But for less experienced lifters, I think they still need volume/rep work to hone the lifts a bit more.
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