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-   -   Questions about The Crusher Routine (http://www.muscleandbrawn.com/forum/showthread.php?t=200)

BRaWNy 07-06-2009 09:51 AM

Questions about The Crusher Routine
 
http://muscleandbrawn.com/2009/05/the-cr....ts-a nd-squats/

What if, someone has (for example for Squats) a current 1RM of 250 pounds?

He uses the:
60% 1RM x 5 reps
60% + 25 pounds x 4 reps
60% + 50 pounds x 3 reps
60% + 75 pounds x 2 reps x 2 sets
60% + 100 pounds x 1 rep x 2 sets

and starting weights are:
150 x 5 reps
175 x 4 reps
200 x 3 reps
225 x 2 reps x 2 sets
250 x 1 rep x 2 sets

as you see, the last 2 sets of 1 rep, are with his current 1RM.
So I think, he probably would fail at the 2nd 1 rep set, as it is the most likely to happen at the most.

Should he (as prescribed) back off these weights by 30 pounds, and start to cycle back up?
And new starting weights would be:
120 x 5 reps
145 x 4 reps
170 x 3 reps
195 x 2 reps x 2 sets
220 x 1 rep x 2 sets

This is less than primarily suggested to start and try with Crusher method, and it seems a little bit confusing.

It gets more complicated when someone has a lesser 1RM of the above.
For example 220 pounds.

Then the numbers goes as follows:
He uses the:
60% 1RM x 5 reps
60% + 25 pounds x 4 reps
60% + 50 pounds x 3 reps
60% + 75 pounds x 2 reps x 2 sets
60% + 100 pounds x 1 rep x 2 sets

and starting weights are:
132 x 5 reps
157 x 4 reps
182 x 3 reps
207 x 2 reps x 2 sets
232 x 1 rep x 2 sets

232 pounds are more than his 1RM, and I don't think he/she can handle them for 2 sets of 1 rep.


So, is the Crusher routine method only for someone who has a decent 1RM in these exercises, for example from a number of pounds and above, etc?
Or are there any different parameters or alternatives for cases like these above with 250 and less pounds 1RM?

What's your opinions?

BendtheBar 07-06-2009 09:51 AM

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.

BRaWNy 07-06-2009 09:51 AM

Thanx MAB

BendtheBar 07-06-2009 09:52 AM

Any time Brawny.


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