Originally Posted by BendtheBar
He did 225 x 22 reps this week:
Originally Posted by PCT
Parrell Box Squat
2" Above Parrell Box Squat (Attempt @ double)
There are 44 total reps of squat work in that session. If we use the 405 as a pr number to compute % from we get this.
225lbs is 55% of max. Thats generally considered to be out of the prime zone for building. However you also have to take inot account the work that was already done. So the % may actually be higher based on fatigue.
If we look at some numbers.
405 as a max to start from.
70% is 283lbs.
75% is 303lbs
80% is 325lbs
So I would approach this scenario like this.
2x5-8 warmups at around 180-200lbs Then a workset of 20 starting at 70%, rounded up to 285. Do this for a week, and see how you feel. Feeling good, up your workset to the 75% number for a week and see how you feel. If you can get to lifting at 80% for your workset then reset your max, and continue.
60 reps a week at 70-85% of your max is plenty of stimulation, and is more actual work than what was done in the session listed.
In the session listed there were only 5 reps in the 70% or better range of % max. That is based strictly on numbers without factoring in fatigue from the reps below the % zone. This does have an effect. Still, the 20 rep scheme is far harder than it looks when done properly.
I'm not picking on PCT, those are some solid numbers on the top end.