What is "SQT"?
What is "SQT"?
Apologies! SQT is Structured Quality Training. They have all sorts of properly structured sessions at the tracks here in GB that are coached by British cycling covering all disciplines including derny sessions. They are referred to as SQTs.
There is a difference between a heavy single that requires some strain and going for a true max with the possiblity of missing.
I've learned to not go for super heavy weights that I may miss, as it does nothing but screw up recovery and put a mental block on that number for me.
"What is your opinion of the 5x5 workout?"
Arnold Schwarzenegger wrote:
You probably won't like this... When I was gaining strength, I liked to warm up with 10,8,6,4 and then stay at 2 reps for five sets, and then back to 4, then 6, and then use the stripping method and just drop plates and keep doing 4 reps until I couldn't.
As far as I can tell he's saying he was changing the weight and working up, but the part about "then back to 4 and 6" is a little unclear.
My interpretation typed up as a bench workout would be
255x2 for 5 sets
Then I'm guessing 255x4, 225x6, then you'd just start pulling weight off each set?
Granted arnold used a lot of weight so he probably had the chance to do a lot of drop sets.
I've done them for bench and curls before just using lots of 10's.
So you'd do like 185x8, 165x8, 145x8, 125x8, etc until you have an empty bar or just can't move.
I hope that makes sense and is correct haha
A couple of things to remember about Arnold's programming:
Arnold was at his peak physically in the 70's and retired from competition in 1980..
Arnold was a beast- and undoubtedly strong... But he trained for and competed in Bodybuilding.. Not strength events..
From the post he presents it as "strength work".. I know that most of his programming online is massive volume in the 10rep range.. For hypertrophy
My point about his training being from the 70's was that it may not have been the most efficient program... But obviously his work ethic was insane- and he made huge gains in size and strength..
I agree here. He was a really strong guy, but that wasn't his primary goal. There are more efficient ways of being strong, he wanted to be big.
A lot of strength programs do utilize some method of stepping back down after your heavy set. Madcow's/Bill Starr 5x5 had a lighter set of squats/bench done for 8 reps one day. When I run 5/3/1 I do a drop set where I go back to my first working set, and repeat it for max reps. And quite a few other programs do something like that.
For strength I think you're better off doing the second option.
If you squat say 365x3-5 for your top set of squats that day. Dropping to 315 and going for 8-10 reps isn't a bad idea. But 8 different drop sets going from 315 down to 185 with no rest wouldn't really have a huge strength benenfit IMO, you'll just hurt like hell for a week.
Quinn, I'm almost afraid to see you riding this year! Is this new or do you always go this balls-out with the weights in the off-season?
I'm having a good year in the gym- but I don't really have much difference between my off-season and during season gym work. I do pretty much the same program about 50 weeks a year.
Bodyweight is down and squat weight is up- deadlift is actually down this year- but as a percentage of bodyweight it's up...
i end up doing some lifting competitions around this time of the year- and I'll ease off the bike work on a week like this- just as I will ease off the gym a bit on race weeks during the season.
I'm willing to have weights at home but no bench. I don't want to join a gym, either, and I won't have a spotter. My wife is too small to spot me. Maybe my daughter could spot me occasionally. What kind of program can I realistically do? Not having a spotter should reduce the amount of weight I can lift safely, right?
And is there a way to do leg presses without equipment?
Sorry my parameters are so tight. Maybe you can talk me into changing my mind.
that said- it is really hard to execute an effective strength program in your house. the equipment needed is expensive, bulky and -uh- Heavy. You cant train for strength without barloads in the 1.5x bodyweight range. so that means you will need a weight set with a minimum bar load of 225lbs. There is no "home version" of the leg press- so the only option is the Back Squat- which will require at least a set of squat stands and preferably a full cage with safety catches. Deadlifts require heavy bar loads pulled from the floor- and often dropped.. so doing these in the living room is not a great way to go..
I highly recommend joining a gym. most of us here are fans of relatively simple programs executed on a minimum amount of basic equipment- any YMCA or old school gym will have everything you need and will cost you a fraction of what it cost to outfit a home gym.
I have the privelege of having a large shed to play in and so the room occupied is fine. A nice concrete floor with a couple of heavy rubber gym floor mats to take care of the dropping weights.
I'll add to this-- I never have a spotter. In a good squat cage it's not really necessary,though it would be nice. This also helps me keep the weights "realistic" in terms of loading.
You will inevitably be referred to this book and training program: