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21-DAY SQUAT CHALLENGE
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IRON SAMURAI LOAD
"I have never read such a
cogent treatment of something so devilishly difficult." -- John
OLYMPIC WEIGHT LIFTING
There are no secrets and yet everything always seems so mysterious. It is the irony of the iron sports: We know what to do, and yet we are clueless. We can’t stick to the basics for they are far too complicated to understand. You want to get stronger, you want to get a lot stronger. And so you have spent years hunting down articles and books and coaching from the smartest people around – and some of the not as smart people! – who all tell you roughly the same thing: stick to the basics and work them hard, and don’t ever stop. So, you did just that … And yet you are stuck. Damn. What did you do wrong?
The Most Popular Beginners Guides!
Your Dream Come True: Add More Weight Ooops! I Screwed Up… You Win Help! I Need A Better New Years Resolution… Squat Big For 20% Off: Early Bird Registration Now Open For The Next 21-Day Squat
T h e N o S t o B a s c B ia s c i s
The trouble with the aformentioned advice – taken in isolation – is that it presumes that the basics are self-evident, or close to it. Sadly, they are not. In an article I wrote recently for the online magazine site, Breaking Muscle, I pointed out that there are plenty of grown-assed men who have been working extremely hard at CrossFit for nearly 3 years, and yet can’t even do sets of 5 reps with their bodyweight on the back squat. That should never happen. If you work your tail off, you should get results. If you are not getting the results you want, your plan
Romancing The Snatch
A step-by-step beginners guide to Snatch Technique
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21-Day Squat Challenge Class
Romancing The Jerk
A step-by-step beginners guide to Jerk Technique
“Plan the work, work the plan.” – Dan John
We tend to overemphasize the second part of that Dan John quote, and drastically undervalue the first part. Today, we’re going to talk about your plan. There are really only three key ideas that you need to wrap your brain around when it comes to strength training. 1. Volume 2. Intensity 3. Load
Romancing The Clean
A step-by-step beginners guide to Clean Technique
I’ve talked about each of these before, but I want to discuss them within the context of an example – my Squat Nemesis Program. I think it often helps the learning process to simply work through examples. And this particular one is nice because it encompasses all of them at once.
A Q u c i k E x p a ln a o in t O T f h e S q u a N te m e “ s ir P o g r a m ”
Let me first outline the “program” for you, then we can discuss why it looks the way it does. It was named by my friend Cliff Dyer (who I also coach through our new online coaching site and who I tag in a few too many of my facebook posts). He was one of my first Guinea pigs when I began experimenting with variations of it.
How to go from Clueless to your 1st Contest... in 12weeks FLAT
Below are a few collections of my most popular articles by topic.
NOTE: it should be made clear that there is nothing magic – or even unique – about my little squat program, here. It is just something that I stumbled on, partly by accident, partly by hunting around to see what worked – and why – in other programs, and slowly it got pieced together into its current form. I know it will change again.
I put the word “Program” in quotes for a reason. A workout is NOT the same as a program. A workout is just that, a single thing you do in the gym on any given day. A program is a series of workouts put together in a particular way designed to elicit a physical adaptation of some kind in the body. Given that, The Squat Nemesis could be easily taken just simply as a workout, not a full-bore program. And you could plug that workout into any number of other programs. However, I use the term because a program has indeed evolved out of it and is being used on a rotational basis by the members of my gym. In other words, I have both a Squat Nemesis Workout AND a Squat Nemesis Program … sorry for the confusion.
Your Ultimate Guide To Squatting Your Ultimate Guide To Olympic Weightlifting Your Ultimate Guide To The Mind and Sports Psychology
Nick Horton And Tamara Reynolds Interview: Learn To Snatch, Save The World
Posted by Nick Horton on Jun 13, 2013
Chip Conrad Interview: How To Become A Holistic Weightlifter
Posted by Nick Horton on Jun 12, 2013
T h S e q N u a t e m W s e io s k r o u t
The workout is simply the sets and reps and weight used. It can be done with either Back or Front Squats. Here is what I would write on the white board at PDX Weightlifting.
The Tao Of Snatch: Smile, It’s Supposed To Suck
Posted by Nick Horton on May 17, 2013
The Point Is The Play, Not
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The Actor – Tao Of Snatch, Lesson 2
Posted by Nick Horton on May 10, 2013
1RM Hvy 3 2×5 (for speed at 50%+)
Let me now explain that drivel in more detail!
Nick Horton Interview – Mental Meat Heads
Posted by Nick Horton on May 9, 2013
Strong Is The New Skinny
First, you work up to a 1 rep maximum. That can either be a fullblown miss, or just the heaviest rep you can do with good form. Second, you drop the weight down to about 70% of what you hit for your 1RM and start working back up in 3 reps at a time. If you get all 3, then you add a little weight. Keep going till the weight gets heavy enough to be your last good set without a miss. I prefer that you never get less than 3 total sets. And if that means you can’t add weight to the bar to get them all, so be it. I also prefer that you add weight slowly. Don’t take 20 kilo jumps! I like 5k jumps or less (especially if you are a female or male with a 1RM less than 100 kilos). Your jumps in weight on each successive set shouldn’t be more than 5% of your 1RM. But down to 2% or 3% is even better. Lastly, you do 2 sets of 5 reps at 50% of your 1RM for the day. You do these for speed. If you do your first set, and you think you can go up in weight a bit, do so. But follow the same rules we used for the 3′s. The goal here isn’t the weight on the bar (per se) it is the perfection of the lift. Go down under perfect control, and then explode out of the hole like your life depends on it. Go so fast that the bar pops up a bit at the top of the lift. Reset yourself, and do your next rep. Slow(ish) down, fast as hell on the way up. Every rep picture perfect. You can do more than 2 sets – I won’t stop you! But I have found that 2 sets is usually plenty if you worked hard enough up to this point. EXAMPLE: You are a female who just hit 75 kilos for your max back squat for the day. So you drop to 70% of that, which is about 56 kilos. You do 3 reps with 56k. Not too bad. Given that 5% of 75k is about 4 kilos, you take 60 kilos for your next set. That was harder, so you go 62k next. You feel fiesty and take 65k but that was a real struggle, so you stop. When I write “Hvy” (Heavy), I don’t mean “max”. I just mean that I need you to need to go up the a weight that is heavy enough that you aren’t convinced you can add any more without it going badly. Finally, you drop down to 40 kilos to do your two sets of 5 reps. 40 kilos felt very easy. So you go 45k. Not too bad. You go 50k and stop there.
Rant, Part 3: Eating Disorders And Unreachable Ideals
Posted by Nick Horton on May 9, 2013
The 21 Day Gun Salute – Curl Challenge
Posted by Nick Horton on May 7, 2013
Gender In The Gym: A Coaches Point Of View
Posted by Nick Horton on Apr 27, 2013
How To Squat Without Squatting, Part 1
Posted by Nick Horton on Apr 25, 2013
The Tao Of Snatch, Lesson 1: Top 20 Bruce Lee Quotes On Weightlifting
Posted by Nick Horton on Apr 18, 2013
12 Lessons For The Weightlifter
Posted by Nick Horton on Apr 17, 2013
Fat Tamara Gets Skinny: Parts 1 & 2
Posted by Nick Horton on Apr 14, 2013
Is Strong REALLY The New Skinny? A Fitness Industry Rant … Or Two
Posted by Nick Horton on Apr 14, 2013
Weightlifting University Nationals 2013: Fried Chicken, Coffee, And Milk Shakes
Posted by Nick Horton on Apr 9, 2013
Wa’ Supp? On Supplements, Wine, And Weightlifting
Posted by Nick Horton on Apr 4, 2013
Post Valentines Day Rant, And Something Truly Romantic (For A Weightlifter)
Posted by Nick Horton on Feb 15, 2013
What Should My Next eBook Be? (Your Choice)
Posted by Nick Horton on Feb 10, 2013
Boys Will Be Girls… And Other Dangerous Ideas
Posted by Nick Horton on Feb 4, 2013
How To Get My Phone
T h S e q N u a t e m P o r s g a e r m i s
I will now explain the basic squat program I am calling the Squat Nemesis Program that is based upon the workout above. I am still playing with this, so don’t take it as written in stone. But this should give you a rough idea.
Posted by Nick Horton on Feb 1, 2013
Your Dream Come True: Add More Weight
Posted by Nick Horton on Jan 23, 2013
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Loading Weeks (Do 2 or 3 of these) Monday/Wednesday/Friday = Back Squat Nemesis
With Weightlifting? Or. The Vodka Diet. 2011
Reflections After a Horrible “Strength Training” Workshop: Women. Milk Mustaches Are More Than Just Cool: In Defense of Chocolate Milk
Posted by Nick Horton on Nov 14. Big Snatch. Becoming stronger is metabolically taxing. Coaching. 2011
Samurai Strength Episode 0 – Ask
Wow! Simple. Pull back and allow for adaptation
For Athletes. Part I: Yin
Posted by Nick Horton on Sep 29. Then you back off a bit to allow for your body to adapt. Load. 2011
Zen Mind. 2011
The Odd Couple: How to
Tuesday/Thursday = Front Squat Nemesis
Combine CrossFit and Olympic Weightlifting
Posted by Nick Horton on May 3. 2012
Happy Birthday to Me: Reflections on Lifting. Force the issue with a ridiculous amount of work 2. Calories Out: Fact or Fiction … Redux
converted by Web2PDFConvert. it won’t happen. You need to give it an ultimatum. Hips. 2012
The ‘Secret’ to Bulgarian Training in Olympic Weightlifting
Posted by Nick Horton on May 23. you don’t just do an endless stream of Squat Nemesis workouts forever! Doing workouts like this upwards of 5 days a week – like we do – will slowly pound you into the ground. Here is the recipe I like: 1.” — Nick Horton (Yes. I might extend that to more loading weeks followed by a 2 week taper leading into a contest. But. And Intensity Zone Training
Posted by Nick Horton on Aug 23. Weightlifting. It has no interest in putting in all the work it takes to become stronger if it doesn’t absolutely have to. 2011
Back From Bulgaria: What Do YOU Want Me To Write About?
Posted by Nick Horton on Aug 16.com
. I just quoted myself!)
The more you force it. 2011
The Squat Nemesis Program: An Introduction To Volume. stronger. and the Pre-Masters Class
Posted by Nick Horton on Feb 9. and significantly more awesome version of yourself. 2011
“More is not always better. but it usually is. If you don’t. the better the results … the only caveat to that statement is that you need to give yourself the chance to adapt after you have beaten it down into submission. 2011
Intermittent Fasting. and should be avoided if it can be … or so the body is going to think about it. You have to force the issue. 2011
Unloading Week (only 1 unless you are truly in the throws of Hell) Monday/Wednesday/Friday = Back Squats: 1RM Tuesday/Thursday = Front Squat: 1RM
Are Back Squats REALLY Necessary? The Legs. But most of the time I keep it simple.e h S r t e s / A d a p a t o in t C y c e l
Programs like the above that incorporate a TON of volume and high loads work because the body only adapts when it has been given no choice. Most lifters hit a platuau and end up staying there for years primarily because of this basic reality.I particularly like to use small month-long blocks where we go heavy for about 2 or 3 weeks (like my 21-day Squat Challenge ) and then unload for 1 week.
Me Your Weightlifting Questions
Posted by Nick Horton on Sep 23. 2012
Q&A: 21-Day Squat Challenge Explained
Posted by Nick Horton on Apr 20. OR How I Got Skinny For My Wedding Like a Real Man
Posted by Nick Horton on Aug 29. In other words. How You Feel Is A Lie
Posted by Nick Horton on Jul 16. and Ass Issue
Posted by Nick Horton on Jun 30. 2011
Samurai Strength Episode 4: Hip Thrusts for Olympic Weightlifting
Posted by Nick Horton on Oct 13. eh? The point of this program – most of my programs – is to accumulate fatigue for a few weeks until you start to feel like crap. that is the point! I am TRYING to pound you into the ground so that I can build you back up again into a better. Repeat. and The Coach as Scientist
Posted by Nick Horton on Jun 10. then. 2010
W h y D o e I s W to r k ? O T r .
and you lift 90 kilos. every weightlifting program seems to have their own variation of how to split up their “zones” that they
Posted by Nick Horton on Jan 2. 2006
Tai Chi: Exercise Relieves Shingles
Posted by Nick Horton on Apr 22. 2007
2009 Worlds: 105k Class
Posted by Nick Horton on Jun 24.a d . 2011
Controversy and Responses: Low Hip Start Article
Posted by Nick Horton on Jul 27. What I don’t want you to do is avoid deload weeks altogether in your effort to reach maximum adaptation! Most people will mess this up.Fact or Fiction … Redux
There is some anecdotal evidence that if you stay in the overstressed state for long enough your body will start adapting anyway. and Your Snatch
Posted by Nick Horton on Jan 17. Every coach. that is 90% “intense” … bro. do it wrong. 2012
Samurai Strength Episode 4: Hip Thrusts for Olympic Weightlifting
Posted by Nick Horton on Oct 13. John Broz. 2006
G o n ig D e e p e V r :o u lm e L o . Guys like Ivan Abadjiev. 2011
Part 2 – The Gay. I MOSTLY agree with this. as well as others have discussed this at length. hard work by itself is not enough. 2012
Posted by Nick Horton on Jan 19. 2010
The CrossFit Games. 2011
Fear and Loathing at the Las Vegas Open. 2012
Back From Bulgaria: What Do YOU Want Me To Write About?
Posted by Nick Horton on Aug 16. then go right back onto a stress cycle. The second layer is the base program above.
Posted by Nick Horton on Dec 21. A Million Bucks. 2010
Protein Bars are Crap!
Posted by Nick Horton on Feb 28. every sports scientist. What we have NOT covered yet is the idea of Intensity Zones. and Intensity. 2011
Even More Reasons to Front Squat
Posted by Nick Horton on Aug 20. 2012
PE Classes for youth
Posted by Nick Horton on Mar 8. you have created a giant 3 layered cake out of your Stress/Adaptation cycles. I’m now going to go one level deeper and explain HOW to stress yourself properly to gain the strength you are after. 2010
Post Workout Massage
Posted by Nick Horton on Dec 28. Fat Brain: Obesity and Alzheimer's
Posted by Nick Horton on Nov 2. and The Funkadelic: Oscar Wilde on Weightlifting
Posted by Nick Horton on Dec 9. 2012
Interview with Ivan Abadzhiev
Posted by Nick Horton on Dec 16. The Straight. The first layer is just the single workout and the 24hours (or so) rest until the next workout. First I will quickly explain the basics of Volume. 2007
Squat Big For 20% Off: Early Bird
converted by Web2PDFConvert. One method I have found is to have my lifters only partially deload. a n d I n e t n s y t E ix p a lie n d
That was the more general explanation of why programs like The Squat Nemesis work.com
. In other words. but I want to be very careful about how I approach my explanation. compounding the fatigue. Then I’ll jump into the concept of Intensity Zone training and why I think that is a big key to the success of most good programs. 2011
Your 2012 New Year’s Resolutions: Will You
Z y o n I e t n e i s
None of that is complicated. The two main ones are:
Fat Body. With a good coach watching you it is far easier to do such things safely. You can run a marathon every single day – and that is undeniably hard – but it won’t help you squat double bodyweight or more. The third layer is a series of those mini cycles back to back leading to a big taper at the end. As I said at the beginning of this (increasingly long) article. then do a full 2 week taper that leads into a contest. and Jim Moser. 2007
Volume = Sets x Reps Load = Sets x Reps x Weight lifted Intensity when used in the context of strength training is usually just another name for weight lifted relative to your 1RM. and we’ve looked at it plenty of times before – like in my Pump Up The Volume article. So if your max squat is 100 kilos. I will do this for a few months on end. 2007
Ivan Abadjiev Lecture – Bulgarian Olympic Weightlifting
Posted by Nick Horton on May 21.
No Dying! Why Being Lazy Can Save Your Life … In Weightlifting
Posted by Nick Horton on Oct 3. and you don’t really need to taper off completely. Load. and end up hurt.
Intensity Zones Zone 1 – 90% of max to 100% of your 1 rep max Zone 2 – 70% to 89% of max
Registration Now Open For The Next 21-Day Squat Challenge Class
Posted by Nick Horton on Dec 14.
My name is Nick Horton. and I love helping people get good at weightlifting even more. It isn’t just about being stronger.. 2012
Part 3 – The Top 7
Zone 3 – 50% to 69% of max Zone 4 – 49% and lower
Quotes By Oscar Wilde On Weightlifting
Posted by Nick Horton on Dec 14. This can’t be understated. I'm not your average
Improve explosive power.
Posted by Nick Horton on Mar 9. 2012
Part 2 – The Gay. many do it similarly. Among the stresses your body needs to deal with in order to be bothered are: A CNS adaptation to feeling heavy loads on the body. The Holidays. you need to max out. at the gym of Ivan Abadjiev and Alex Krychev) a few weeks ago. Perfect technique generally
Weightlifting coach. in addition to having the time of my life in the sun with great people and weightlifting. and The Funkadelic: Oscar Wilde on Weightlifting
Posted by Nick Horton on Dec 9. 2012
Posted by Nick Horton on Jan 19. math teacher. Get generally stronger – duh. But even those who have different numbers. The Straight. Why not? Because your body will be trying to make itself better at working in Zone 4 … not Zone 1. for instance). If all you do is rep after rep in Zone 4 (like many CrossFit WOD’s have you do. Now . cool cat)
**When I was in “Bulgaria”** (read: California. Your central nervous system must learn how to squat/lift heavy. You must attack each and every one of them if you want to get stronger at the fastest rate possible. In future articles I will discuss the details of how this works in the body – the details he was explaining – but the essence is that the body will only adapt to meet the stresses you put on it… no more. 2012
On Alzheimer’s. The primary point of which was that if you want to get good at maxing out. I love weightlifting. Ivan Abadjiev gave us a private lecture about just this concept. 2011
Tip: Always do Weight training before Cardio
Posted by Nick Horton on Jan 18. 2010
Intermittent Fasting Basics
Posted by Nick Horton on Mar 26. Improving your heavy 1 rep maximum on the squat requires certain – and very specific – kinds of adaptations. are running on the same underlying principles – it is underlying principles we care about here.. I've been practicing Zen meditation for over a decade and I apply
converted by Web2PDFConvert.Squat Big For 20% Off: Early Bird
like to have their lifters do work in. then you are not going to increase your 1RM much at all. 2011
Fear and Loathing at the Las Vegas Open. Why would I be any different! Here is how I do it. And The Meaning Of LIfe
Posted by Nick Horton on Dec 19. 2011
Tommy Kono Photo Slide Show
The way your body adapts partly depended on the total work done – was it hard enough? – and just as dependent on the TYPE of work done. 2007
“You get good at what you do” – Chris Extine (lifter at PDX Weightlifting.com
You are adding fuel to the fire of your overall stress that is pushing your recovery capacity down = good. But these are the big ones I am always worried about with any lifter I coach. That is because you are again working the CNS some (though not to the same level). They should NOT be ugly. To understand all of this. Not all of these are capable of being trained at the same time or in the same way. This is the zone where I want the majority of your reps to be. and you start working back up in sets of 3 reps (some other programs might have you doing 2′s. lets use my Squat Nemesis workout as the example again. That is where the concept of working in different intensity zones comes in. When the weights are heavy. Olympic Weightlifting is more
There are more. of course. When you freak out. This is also the place were you work your brain. son/daughter). This zone is great at working the CNS and causing general strength gains. Third You drop to 50% of your 1RM and start doing sets of 5 reps for speed and technical perfection. First You go to a 1RM. By that I mean your brains ability to shut down the fear response. you are making technique more ingrained. That puts you in Zone 1. others up to 5′s … the point is: do work. But that is easier to say than actually put into practice. You see what I did there?
like a Martial Art than it is like other forms of Strength Training.
converted by Web2PDFConvert. The weights being heavy and feeling heavy is not a reason to freak out. Take a look around this blog and find out why. You might have had to grind out a few of your heavy singles leading to your max. It is the driver of the entire domino effect. But that should not be happening here. See that chain of events? You gotta attack the last part of it. and you are causing substantial fatigue to the body – which as I said above is the point. 70%. you freak out.Perfect your ability to MAINTAIN technique when the weights get heavy enough to scare you. These are also reps you can use very good technique on. It isn’t as bad in squatting as it is on the Olympic lifts. you are improving general strength.com
. Second Back off set time! You go down to the low end of Zone 2. Working above 90% is imperative for gaining strength at the high end. your form breaks. If your form breaks. You are improving explosive power. You must PRACTICE the act of chilling out with heavy weights. and makes sense. And that is the point. and how to use that fact to your advantage. you will miss your heaviest weights. but it still exists.
much of what I've learned there to the way I teach.
That kind of variation makes sense when they have already done 2 hours of work on the Olympic lifts. That said. Once they were pushing that 400 pound Olympic squat. It is more than possible for people to NOT share my experience. But I feel as though more work with singles is important as you advance as well as some kind of built in autoregulation. but you drop the 5′s at the end.
C o m p a s r in o o t O h t e S r q u a t P r o g r a m s
I know this is bound to be a question.) Texas method squatting has a lot of benefits. lets look at the differences. There ARE variants. Just for fun. we covered all your bases. has work in all intensity zones. especially for beginners. it does have the drawback of not being variable enough to work for lifters who advancing. and will be doing heavy clean/snatch pulls as well after they squat. and have for a lot of people. don’t take me too harshly here. it started to be less effective. At the core. (Keep in mind these observations are exclusively based on my personal experience using them with my own lifters and the way in which we used them. and a little in Zone 3. and is something you can use as a rank beginner or a more advanced lifter. Zone 2. Fundamentally.
V a a r it o n o f h t r e O y lm p c i W e g it h e f ir l t
What I wrote above as the Squat Nemesis Program works great. they all work for the same reason: Lots of work at the main Intensity zone ranges: Zone 1. For instance. Plus. they all work well. And if you don’t have a coach with you at every workout that can take over for your brain (and do this for you) … your program needs to have stop-gaps built in. Of the three. If you don’t know. The olympic lifts cover much of what the 5′s are there for – except better. My Squat Nemesis program is like 5/3/1 in those two
converted by Web2PDFConvert. What is the difference between Squat Nemesis and something like Texas Method? Or Smolov? 5/3/1? Or something similar … (I am not going to explain what these are here. Smolov is awesome … but we have found it works best for those early intermediate lifters who aren’t squatting THAT much yet. This has that. However. heavy 5′s do start to get in the way of your Olympic lifting. the ability to autoregulate is a must. 5/3/1 is really a great programming concept.With just one workout. so I figure I will attack it now. in my opinion. Sometimes I have lifters do what we call MiniNemesis which is the same. the 5′s still show up a lot. google is your friend. The reason is that it has built in autoregulation! I strongly believe that as you progress. and I wouldn’t change it up too much unless you are already doing a ton of work already.com
. and should be used sparingly. I had most success with Smolov on male lifters who were not yet squatting over 300 pounds consistently. this is my favorite.
This variation between 5/3/1 and what I have lifters do is largely grown out of the fact that Wendler is a powerlifter. I now push people to the brink of death. The WAY we squat is even different. In short … Other famous squat programs work because they have very high volume and loads. the load was even lower. Multiple zone training. So a rank beginner program isn’t appropriate most of the time. Just another one of those annoying cases where sticking to the basics is far harder than it looks. I MAY have them ONLY do the 3′s and then 5′s for a month or so if I don’t believe they can safely max out on singles just yet. Injuries are down. I used to be far more hesitant … I am becoming less so through experience. I don’t want to get into this. and I am an Oly lifter. and we did all kinds of “pre-hab” and “corrective” exercises.com
. C o m m e n t s R . I know … those are myths! . How it is very different than 5/3/1 is its “Bulgarian” esque tendencies: Lots of maxing and daily work (I know. They need more. and that allows for it to be used by anyone with the exception of true rank beginners who have no business maxing. but the way we squat in weightlifting makes maxing out daily an option that simply doesn’t exist for a powerlifting squat or deadlift – you’d die. My own program is only different in that it is highly autoregulated (daily). have coached far more people.a n d o m
converted by Web2PDFConvert. Results are up. I kept the overall volume down.
Crazy how some things work out …
G o D e e p e … r
This stuff can get far more complicated. When I first started. But I work with very few true beginners who have no strength training background whatsoever. Click Here when you are ready to get serious
G o t Q u e s t o in s . Most people who come to me are either CrossFitters or Athletes from others sports.ways: Autoregulation. and they spend their training time in the most important intensity zones. And everyone is having more fun. and progressed as a coach. I avoided maxes like the plague.
A m lo s p t o n i e ls t d ie n o e t
It is funny how I have become LESS timid as I learn more. and as you progress … it should. But that is becoming more rare.
3rm’s and 5 rep sets however I stall fairly quickly and then go no where. And Milk Shakes
Pure bad assery Nick! Now can we PLEASE front squat some more at the gym?!
hahahaha! … hey. but for 3-4 sets of 10. When I did Westside style training I gained the best when first assistance exercise was the same as the main exercise. Part 1 12 Lessons For The Weightlifter Weightlifting University Nationals 2013: Fried Chicken. why aren’t you in the squat rack right now?
Have you ever encountered anyone that simply responds better to higher reps? When it comes to the slow lifts I have always progressed the best when I do sets of around 10 reps. Reps quickly turn into butt ugly horrible grinders.com
.a n d o m T h o u g h t s J . On contrast
converted by Web2PDFConvert. When I did doggcrapp style training I was strong as a bull (relatively to my strength of course) in 1rm as well. Coffee. When I have focused more on 1rm’s. Save The World Chip Conrad Interview: How To Become A Holistic Weightlifter Nick Horton Interview – Mental Meat Heads How To Squat Without Squatting.o k e s ? P o s t T h e m B e o lw I n T h e C o m m e n t s S e c t o in
: sl e cit A r d e t a R l e
Nick Horton And Tamara Reynolds Interview: Learn To Snatch.C o m m e n t s R .
you can make yourself MORE fast twitch over time
converted by Web2PDFConvert. Not necessarily going to true failure or something on every set. Even 8′s if they feel feisty. and were doing 4 sets of 10 with 80k then that’s 4x10x80 = 3. The struggle is that if you are doing reps in a range that are TOO high as the base or focus of your training. Now. but keep the volume the same. What is interesting is that many of the mid-range muscle fibers can be made to ACT like faster twitch muslce fibers over time if you work them correctly. that is a silly example. than more reps. I guess that indicates I am slow twitch dominant :/ So my question I guess is. so that you can push the weight higher. you can’t be in a high enough Zone to do any good for serioius 1RM strength gains. yes. But I’d rather see more sets. In other words. I can also add that when I did texas method my volume day ended up at 3 sets of 5 with 91% of my 1rm. So back off sets at 70%+ may be better with 5′s than 3′s. But it makes the point.200 kilos for your load for the workout But if you did 10 sets of 4 reps with 90k that’s 10 x 4 x 90 = 3.into butt ugly horrible grinders. So if you were someone with a 100k max (for easy math!). On contrast when doing 10 rep sets even the failure rep usually feel technically sound. some people need higher reps. so in that sense. What “too high” means is very individual.600 kilos for your load for the day. is some people just better of doing higher reps in squats?
Well … sort of. You need total work. since most people will have an even greater difference between a 10 rep vs 5 or lower rep set. per se … but even higher volume. I’d rather you recruit these fibers in Zone 2 and 1 with set after set of weights you can move hard and fast. It isn’t that I have had lifters respond to higher reps.com
. AKA increase load. and do low enough reps that you can do more sets and keep the speed up.
com/ArticlesMultimedia/Articles/Article/384/The_Five_Elements__A_New_Training_Paradigm. The problem I have I think is that because the spread between my 1rm strength and rep strength is so small I end up being in zone 1 for my 3 rep sets. The other is to get any fiber than has any ability what-soever to change and become “faster” to do exactly that. You do want to train fibers in ways that they respond to best … that is ONE of your goals. But you will be faster. Will you be like the Olympic sprinters? No. And that is worth fighting for.charlespoliquin. Next time around I will do 5′s instead of 3′s and keep the reps snappy or do 3′s but limit myself to around 85% of 1rm and do more sets. http://www. work because they
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Thanks for the reply. What is your take on Poliquins ideas about different types and how they should train? If one cuts through the meta-physical bs this article is quite interesting. etc. when I do his “1rm followed by max reps at 85% of 1rm” test I am spot on an “earth type” lifter for lower body dominated lifts. box jumps.aspx
I think there is something to what he is saying … my problem is that it doesn’t take seriously enough how much control you have over your ability to change a good chunk of your muscle fibers to ACT LIKE fast twitch fibers. Olympic lifts. I was doing the mistake of grinding reps as well and that combination just toasted me right away.com
. This goes back to that “you get good at what you do” principle.with work.
I was interested to know if there is a minimum amount of sets used finding your 1RM that works best. forgot to finish answering you other
converted by Web2PDFConvert. And if you jump up to your max weight too early.com
Oops. 100 … the slow jumps often make you better rather than tax you so long as you are recovering well between sets. 85. would it not be best used at the very end. But it seems to be a rough guide that works for a lot of people But squatting requires its own neurological groove. This is more so for a lifter who requires greater hypertrophy. 95.are doing exactly that. I think of your warm up (or more accurately.
I can see how this programme works and think I may try it out. or is this the whole point?
I think anything less than 5 attempts to get to max is a mistake. They are altering your “type” to some varying degree or another. as I do not want a lifter trained more so in muscular endurance (although it is good to cover this) I would move them onto a strength based programme like the Nemesis. Like. then smaller and smaller as you get near your max. after achieving appropriate muscular size. you won’t find it. and you will miss a weight you could have hit easily. most of my lifters are doing this after 2 hours of Olympic lifting. It suggests midway through the article that possibly after technique work. prior to derivate strength movements (pulls. if your max is 100k. “lead up”) weights as being spaced apart logarithmic curve. 97. 90. That isn’t universally true. 100 or even add in 92. As Johan suggested above. However. etc)? As the CNS may be completely fried. AND. Big jumps at first. so they are WARM. as the glutes are suggested to be predominantly slow twitch (therefore respond to high reps a little better). 95. I also believe high reps can be good for back squats. 80. and also where in a days programme this would be used (specifically for an Olympic lifter). see the results I get. then: 70k.
But I was waiting the whole time for you to get to the “expected results” part! So. My lifter Erik went from 160k to 195k in about 8 weeks on the BS Dave (who is 42) added 20k to his back squat in about that long (might have been shorter)
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. If I go through three cycles of this program what kind of increases could I expect?
Honestly. Basically. you are doing everything else right.lol Yes. my high bar back squat 1RM is 300lbs and my front squat max is 240. that is the number people EXPECT to hit. a high end number. ive been playing around with multiple zone training and believe it to be very effective. Oly lift forever … then squat forever … then pulls for about 5 minutes
Awesome article. But If I say a number. that is the kind of thing I like to shy away from. I really like the program. this is a rather a normal range: 10k to 40k in 3 months IF you are not truly advanced.questions. That will be based on all those things that are highly unique to you. Harry!
Nick. But. You could have high end resutls or low end. we do it at the end of the workout – before Pulls. I know it is common practice in the fitness/strength industry to give people “expected results” … but I find it remarkably misleading and almost impossible to be truly honest about. just for shits and giggles. most won’t.
Awesome. and all that shit. like sleeping and eating well. Most aren’t at tthe high end.
fascia realise and nerve system activation. This morning i bet my PB with 10 with 120% my bodyweight (ass to grass or using a low-box or a kettlebell as a point of reference)… Now i can honestly say i feel proud of making the decision of proving wrong that bunch orthopedists and physios who prescribed rest instead of movement
converted by Web2PDFConvert. best decision ever! It has been a year since I started my “squatting journey”. etc are there to be pushed up in support of that goal clearly. your site rocks.
Excellent article. Erik will never again add 40k to his BS in 8 weeks. against all the overprotective medical advice. Keith! Let me know how it goes!
Hey Nick. and let the results you get be the results you get. And the BS. etc. Anyway. I’d rather explain HOW and WHY it works. I’ve been working in my joint mobility.com
. how to implement it. gender. My goal is no less than a 10k to 40k increase on a liters total (on the oly lifts) per year depending on age. pulls. So. Many other lifters did almost as good. to make the story short. And do all of that without unnecessarily high (or even low) expectations getting in the way. such as Mark Buckley’s FMA. Once i made myself suited to squat with a decent ROM.Neither were beginners … far from it. i began squatting with an empty barbell and gradually i started to add plates. I think this program is exactly what my squat has been needing. Thanks for sharing your knowledge. FS. there comes a point of diminishing returns. He is already at 195 at a BW of 82. All I’m saying is that I try to avoid such discussions if I can help it on purpose. where the prescription included “staying away from squat racks”… Anyway. i used to believe i wasn’t “built” to squat after many years of medical treatment. Thanks for sharing!
Sure thing. mister. some do more like 2 to 5k per month for a while. i decided to include squats in my own training regime. genetics. Mi initial goal was to perform 10 reps with my own bodyweight. that is totally unrealistic. First part of my plan was trying to learn how to do it properly and started reading the books of Mark Rippetoe and going to great strength courses.
And thanks for reading me. Will Arias. sorry. PS. i forgot to ask you: After reading “Starting Strength: and “Strong enough?” . my man. the “iron Samurai”. it really doesn’t. In fact.com/2012/02/29/ep3-pick-a-squat-any-squat/
Great article Coach Horton! Is it normal for back squat to stall while Front squat increases? I. Being yourself and Oly lifter. However he also says that Low-bar squats are actually better for the spine. If you are an Oly lifter.com
. From Melbourne (Australia). I DID have a discussion about this with Michael Hartman on our Weightlifting Academy show once. here is the episode: http://www. today we can have access to straight forward education. Finally. working in cruise control (50-50% between cardio and resistance) never is going to elevate maximum strength levels. Otherwise. which sadly is not always the case. I really appreciate it! As for you question on Low vs High bar squats … I think people make too big a deal about it. juggling kettlebells or hammering tyres. Nothing against Crossfit. Being healthier. Oops. However. by the way. I believe the high-suats are perfect combination or the junction of two different worlds: Front Squats and Low-bar Squats. what i want to express is the fact that thanks to blokes like you. Gray Cook and Bret Contreras for showing me how tackling dysfunction is the best way to facilitate real functionality and performance. i find difficult to agree in that last point. it matters. may i have your opinion about it? Cheers. It is great to see you validate that point very clearly. mate.as the solution for my lumbar and hip issues. fitter and stronger is much more than jumping on plyo boxes. I find it great as long as the performer doesn’t butcher the mechanics of the lifts.
Hey Will!! Thanks for the feedback.weightliftingacademy. it was all about Joe Weider and Kennedy mags). His main reasons obviously are the facts the low-bar squat allows to manage a heavier load and more recruitment of the posterior chain. i got clearly how Rippetoe definitely prefers Low-bar squats over High bar squats. However. Nick (Before internet.
converted by Web2PDFConvert.e been stuck on the same daily max for BS for a month now while i set pr’s (5 ibs )weekly on FS. Thanks. Tonight. i want to say “thank you” to you and other guys like Michael Boyle. doing burpies.
Most people just haven’t front squatted enough to have the lifts they are doing be a true reflection of what they are capable of given what they are back squatting. I realize that olympic lifters want to stay in certain weight classes. hips. that is normal. an excellent example is a 19-year old female powerlifter with only 9 months of powerlifting experience. but I fear that a volume approach for hypertrophy would make recovery from daily squatting/front squatting difficult. But the rolling out religiously – daily – makes a big big difference for most lifters. More volume on a lift will make that lift go up faster – most of the time.Does this happen with your athletes? I max on BS in the morning and max on FS in the afternoon with back off sets 90% of 1rm for 30 reps.
Awesome article. More rolling out with Lacrosse balls is almost always good. As for your 2nd questions. High frequency. singles. that’s why I’m asking. coach! I have used variations of this system with my own lifters for a while now. Also see Christian Thibaeudaeu (sp?) using heavy work-ups and speed set drops over at T-nation. vatus medialis etc… Look forward to more articles
Hey Sulayman! Yep. finding it increasingly difficult to make weight – how would you make them grow into a higher weight class? Would you still use a variation of this system.e. Also how do you deal with nagging pains from daily squatting? sore calves. who just broke two national records and qualified for the worlds. but if someone is borderline – i. Also … if you are only doing back off sets with Front Squats. then on FS for a while.com
. just adding more 5s or higher rep work for volume (with less frequency) or would you do higher reps exclusively? I like the layering approach where you hit different qualities in one workout. triples and some speed work – all auto-regulated. that will also make a difference. It changes a lot. We often alternate periods where we focus on BS for a while. Stretching when needed. Especially if you have yet to become a truly efficient front squatter.
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Now for the Hypertrophy question: I won’t alter to program much since it has plenty of volume for Hypertrophy – if anything. If anything. Obviously in an ideal world. But hypertrophy requires only two things really: volume + boatloads of food. food is the issue.com
. Also – in line with your earlier back squat post – for a taller lifter with back issues. So their volume is over the top. It works with FS’s only. high volume programs like this make it hard for me to keep my lifters small unless they are really into dieting (my lifter Brandon is a good example at 62k) Most of my lifters will gain an entire weightclass in the first year if they are males and eating enough. most guys in my gym are also doing the Oly lifts for very high volume … and pulls … daily. PDX
converted by Web2PDFConvert. And the converse seems to be true as well … you can perform and do amazing things with a shitty diet.
Well. You may not look like a bodybuilder. The workouts may not need to be altered at all – assuming they are smartly written. I’m a big believer that body comp of any kind is primarily driven by diet. could this template work with front squats only?
Borge! Finally answering this I’ll answer your last question first because it is easy: Yes. At that point. More than enough to grow on.squatting difficult. This program has the volume … next up … food. They just need to eat more and they will almost always get bigger. To gain or lose weight requires 1st a dietary change. you have both. In fact many of my lifters do that. just do more 3′s and/or 5′s in Zone 2 and a few more 5′s in Zone 3 But really. this is indeed how I added 100 lbs to my front squat in 8 months. but you might snatch a house. Performance is driven by your workouts.
and with the constraint of the basic programs I’ve outlined … and he has not only gained a crap-ton on his squats. especially in regard to the five weekly workouts? I’ve been Olympic lifting for 5 years. great article.
Hey nick. Thank you. when he wants (I do what I want!) … but all with an eye toward what his body is telling hiim. But … if you have time? I will kill you. She IS a bit of an outlier (I admit) as she was a competitve bodybuilder before. She’s kicking ass. I will dial it back to whatever they have time for. Would you modify the program for a master lifter. Do you recommend those at all?
converted by Web2PDFConvert. so she had a great base coming in. Would you recommend the same approach for the olympic lifts (maybe doubles instead of triples)? How would you add clean or snatch pulls.com
. He basically does whatever the fuck he wants. or have a family they need to be home for all time … yes. I have a lot of lifters in the masters classes doing WAY more than most believe is possible.
I’m glad you like the site! Thanks! Your question: Sometimes yes. not anything related to your body. usually work out three times per week.Weightlifting RULES
True Fact my brother! And (for those reading) Sheldon is the Autoregulation MASTER. But. My lifter Cyndi is 42 years old and trains like a maniac 5 days a week and has been for 15 months now. I think with Masters lifters the REAL constraint is your LIFE. he has also gotten all bulky and manly and shit
Great article. and lots of knowledge to be found on your site. So with lifters who work a lot of hours and don’t sleep well. sometimes no.
Yes. And a “pull” for them is just going through the motions of a snatch and stopping at the hip – with NO explosive hip extension. for my more advanced lifters? They pull DAILY. Snatch pulls twice a week. and with a big explosion at the top. then bump up the following week?
converted by Web2PDFConvert. and heavy enough to break form. I never allow beginner to go heavy at all. but dropping the “speed” sets … since EVERY set on an Olympic lift is a speed set. Slow. I have a few questions for you. I’d never allow them to do this. And if I didn’t already trust their form.com
. But coupled with cleans in the same format my neuro muscular system (NMS) is goin to be fried. lol As for pulls … I am very very careful with those when it comes to beginners. I think I need to do a video on my opinions about pulls. I like triples instead of 5′s most of the time for back off sets on Oly lifts. but if I am still 1RM lifting everyday it doesnt really get a rest from intensity at all?? From what you have seen with your guys do 1RM gradually decrease throughout the week. It is VERY common to see on my White Board: Snatch – 1RM + Hvy 3 Or Snatch – 1RM + 3×3 @ 80% + or something to that effect… So it is like doing the first 2 parts of Nemesis. I have done one day of the squat nemeis program and knowing my body as I do. exact positions … Now. lol
Hi Nick. Clean pulls twice a week. I get the impression that I will be in a serious hole by day 3 of a week an I can imagine my 1RM dwindling as the week goes on. RDL’s once That is a lot of pulling. Giving myself 1 de-load week wud give me a chance to kick back and get the NMS re-juvinated. controlled. I am assuming that a couple days off will allow a certain amount of recovery and the 1RM bump up slightly week on week.
At first. then bounce back big on Friday. so was wondering what the plan is then!!
Yes. Horrible on thursday. I do like the practice of 2 to 3 weeks heavy as hell. but over time your down cycle will be higher than your previous up cycle. your 1rm should go down.If by week 2/3 you are super screwed and your 1RM lifts fall throughout the week. The only reason you deload is because you are so pushed down that you are no longer bouncing back and hitting big 1RM’s at all … I have had lifters go 12 weeks straight without a single deload. The down cycles will always be there. you could do the workout just 1 or 2 days a week and this wouldn’t happen. My GOAL is for my lifters 1RM to go down periodically. Others are on more of a bi-weekly cycle. Only at the end was the deload
converted by Web2PDFConvert. it is within the week. can you realistically expect much of an increase over the course of say 6-8 weeks? Hope you dont think im tying to be a gob shite but I recon 2-3 days of heavy squattin and cleaning is my NMS fucked. But the goal is to push yourself down into the hole so far that you MUST take a deload week or two.com
. you probably didn’t do enough work. followed by a deload week. squatting 10+ sessions a week. During the loading weeks. You’d likely make good gains. Progress. Many of my lifters do well Monday – Wednesday. Now. Nemesis 5 of those days. real serious progress should look like a Sine Wave tilted upwards. But I really don’t like linear progress for anyone outside of rank beginners because I am convinced it is slower than the multi-linear approach I am talking about. Still others on more of a monthly one. If it didn’t. Your level of “advanced-ness’ plays a big role here. maxing at every session … and they did great. and progress would be more linear. And you honestly do not need a deload week.
The biggest issue isn’t your body. The only worry is your ego … Accept upwards of a 20% drop of your 1rm for days on end. And… rant over. you are never forcing this serious adaptation to occure.com
. The body will adapt 90% of the time and bounce back eventually much stronger. you will be safe and injury free … so that isn’t really a worry.truly necessary. even a few weeks on end. as long as your form is good. and you will hit PR’s. Just a thought. But it works wonders if you are willing to put the ego up on the shelf for a while. so I’m not sure. Could I apply the same programming (1RM Hvy 3. But if you delaod to early. I’d not actually max out with bench. Your 1RM is the heaviest lift you can do with good form. and so it never does. but worth an experiment!
converted by Web2PDFConvert. not the heaviest lift you can do. Again … I am NOT advocating stupidity. There is a difference. LOL
Outstanding stuff. I’m always worried that the upper body simply can’t take what the lower body can and stay injury free … If anything. and focus on the back offs more. It is a very different mode of thinking about training – shifting from a linear mindset to a multilinear mindset. Push through. it is your psychological NEED to see a big 1RM all the time. but must be avoided. I wouldn’t do this with bench … but then again. 2×5) to powerlifting in lifts such as the bench press?
Honestly. and you aren’t stupid about it. Form is king always. I don’t work with Powerlifters. Freaking out when you go a week of crappy singles is normal.
How do you usually set up squats leading up to a competition? I’ll be able to squat pretty much everyday. went 67/92 at my first competition in Feb. Not doing the speed sets. front. Right now I’m squatting 6 days/week. and the second front squat day I’m doing jerk drives for triples after the max instead of full front squats
Ooh. with cleans.com
Sean! How is it going so far? Your contest should be coming up soon. front squats with snatch etc. such as back squat. repeat. Back. Going into the last 4 weeks before the comp.I was going to run this as is for the next 3 weeks. Aiming for 77/100 @77. body weight snatch! Hell ya
Hey Nick. but with more of a focus on front squats. LOL
converted by Web2PDFConvert. Any other info would be much appreciated! Ryan
As a rule.SEAN
Hi Nick. Awesome article. then de-load 1. I was thinking of not doing it until I hit a C&J PR at a coaching course. front. Our workouts are LONG. right?
Thanks for the response Nick. I’m doing a competition in 8 weeks (from this past Saturday). I hurt myself a couple times and went on a lastminute vacation. and do competition lifts 3 days/week most weeks. and then do your oly lifts in the afternoon? Do you have it cycles. I was just wondering what other lifts you guys do while you’re on this squat cycle? Do you guys squat in the morning. I was thinking of running something similar. my lifters squat at the end of the workout after doing a full hour or 2 on the olympic lifts. I just started this today. Training’s been up and down.
and my program isn’t. Honestly. She is HARD CORE there are times we will front squat first.com
. Hell … my lifter Cyndi is 42 years old and does 2 times a day workouts for a total of about 20 to 25 hours a week of lifting.
Hey. And that is the point.It is not uncommon for my more serious lifters to spend 15 to 20 hours a week lifting. there are many squat programs out there that are good. I like to either just focus on one thing at a time for a while … or do a snatch/squat combo for a while. I just started using your squat nemesis program. It takes me just over an over. dump the 5′s completely. That’s about all the time I have during the week for a workout. Good option. the do the Back Squat nemesis let me tell you.
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Hey Nick. Nick. with an active warmup. My lifters tend to lift for about 2 to 3 hours a night. but don’t work as fast … and part of the reason is they are scaled down. then Oly lift. I get a LOT of death threats. so yes … it is a bit nutters!! If you are really struggling for time. My question is: when would one make time for the Olympic lifts?
Well. there is no doubt that this program is at the high end as far as athletic training is concerned. then you either need to prioritize and just focus on one or the other for a while. Or alternate days Or Just snatch and squat (that’s a great option) Or cut the Nemesis routine short and do just the 1rm + a fast 3×3 sets as back offs. to get through a workout.
as many people who’ve done this have been increasing their squat for a while now. Progress on this is the OPPOSITE of linear… so just because your squat sucks one day means little. No biggie. Different people respond on different time-lines. It doesn’t make sense to average 3 workouts. On a program like mine. then 5lbs a week later)from 155lbs-170lbs. Others it takes multiple weeks. My front squat has gone up 15lbs (10lbs between 2 workouts.I was looking around online and stumbled upon this. Some people have the opposite happen. Some people see gains as quickly as within 7 days. Does the magic begin this week? I’d hate to bash on your program. I’m horribly weak. which would be alright if I was a girl haha.
converted by Web2PDFConvert. That is. I’ve been alternating Snatch/Clean Variation/Jerk Variation/Squat and Snatch Variation/Clean and Jerk/Squat during my time on this program. Thanks!
LOL. and your front squat went up quite a bit.com
. 2. Your goal is to get stronger. Totally normal. but I’m getting a bit worried here. So you did. but it is part of the point of the program and why my lifters (and every world champion) often train the day before a contest. take averages over the week and see if that has gone up. A proper deload/taper is NOT the same as “rest” … that is a key point 5. 3. (This only works when you are squatting often. but I’d prefer 10+ in each comparison group) 4. 5’7. lol) There is complex science behind this.) but I missed 205lbs today for a single after 2 days off and lots of time away from school and lots of sleep.5 at 135lbs. taking a few days off almost always makes you weaker! (weird I know. doing 1rm’s only) and sofar my backsquat has gone down I was previously around 210-220lbs (I know. you are looking for STATISTICAL gains. It may take a while for that strength to translate to the back squat. What am I doing wrong?!? Haha. just keep plugging away. Here are my thoughts based on the hundreds of people who have done this … 1. Average at least 5. and I’ve tried it out for the past 2 weeks (on my 3rd week.
I’d make you do the FULL nemesis program with 3′s and 5′s every single day.
Sorry haha. On friday I managed to hit 215lbs in the backsquat again for the first time in a week haha. then 5 days a week (BS/FS/BS/FS/BS) for 2 weeks of the loading phase with the triples and 5′s. 7 days a week.com
. Being a student still in school. Minimum 4 days a week … but no matter what. Id be very happy. So 5 weeks of squatting to a 1rm atleast 3-5 times a week the first 2 weeks. The ARE the program. I forgot to mention that I already did 2 weeks of the Nemesis program (with the heavy triples and 5′s) and I felt awful and tired every day so after 2 weeks I went to the slight deload/taper/week of only 1rms. So generally. and I saw an increase in your Front Squat like that. it’s the full meal deal. although. then one week of just the 1rms. That’s a great improvement and proves that you have indeed gotten stronger. when I finally got stuck at 215lbs. I’d have to assume that if it takes 5-6 weeks for my backsquat to turn around and give me an increase. it really wouldn’t be the most optimal path for me.If you were in my gym.
converted by Web2PDFConvert. do the back off sets. alternating front squat and back squat. I will often take a rank beginner and they will only 1rm for 2 or 3 weeks … but after that. I find it super tough to squat + o-lift every day. You just need to keep at it so that it starts to translate over to other lifts. WAIT! Just went back and read your comment to make sure I didn’t miss anything … and I DID Did you say you are ONLY doing the 1rm’s? Because that would be the first thing I’d change. I’d assume it’d be the most reliable. I was squatting to a 1rm 2 weeks prior to starting the nemesis program.
would it be possible to do Madcow for the bench. started today I got 117. Bench. Although I will still try at this next week and hopefully see some improvement sometime soon. Press/Push Press. Bench.com
. Being 10lbs shy of a 225lbs/100kg squat for a month is never a good feeling haha. Row (or powerclean) 5×5 (work up to a heavy set of 5) Wed: Squat (lighter). Row/PC 4×5. Row. I had this crazy idea… Could I do O lifts+Squats+Madcow as a 5 day a week workout? By that. and Push Press. Bench and Row. the format goes along the lines of: Mon: Squat. Now. and assistance exercises afterwards. Deadlift (or highpull) 5×5 (working up to a max set of 5) Fri: Squat. 1×3 (5lbs or ~2% above weight of max set on monday) 1×8 (75% of heavy triple) Then use the weight for the heavy triple on friday as the heavy 5 on monday for Squat. while Olifting and squatting every day? I know it sounds crazy and it’d probably mean 10+ hours in the gym a week. pushpress and row. Madcow for Benchpress.5 x 1 front squat then up to 100 x 3 for 2 sets If you feel really tired on a certain day would you still go ahead with the maxes then the volume or what would you have an athlete do? Would the rest negatively or positively affect the program in the long run in your
converted by Web2PDFConvert. Also. I mean something like this: O lifts and squats every single day. eat enough and sleep. especially after tons of lifting prior. but could I still increase my other lifts on a linear basis as well as squatting and olifts every day without completely destroying my body? Thanks for all the help!
Really simple but so clever. MonWed-Fri And if you don’t know what madcow is.get my work done. So going to a 1rm every day burns me out a lot.
BUT… I can squat daily. Your goal is to push it anyway. always do as much as you can. the point isn’t the weight on the bar. I personally have to do that. And the answer is. of course! I don’t want you doing something stupid and hurting yourself. That said. but that isn’t the point. (Within reasons. Maybe that’s not true for you. So if you are having more.com
. I’m not a PT or anything.) A program like this is DESIGN to cause you to have “bad” days where you feel like crap. I do believe in the program. The difference for ME is THAT dramatic.
converted by Web2PDFConvert. twice daily. per se. my first suggestion is to wear neoprene knee sleeves. too. often that means the “max” will be rather low..How To Get My Phone Number
I started doing squat nemesis every day about a week ago and my knees have gotten incredibly stiff (at least it feels like that) at the point where it hurts to squat even without load before a thorough warm up. I can’t squat worth a shit without them anymore. Nick Horton recently posted.affect the program in the long run in your opinion?
that’s an important question. no matter how you feel. it is usually the case the people have LESS knee pain and stiffness with this program. Yes. But it’s my “goto” for people who are having knee issues. but is this to be expected? Loving your blog btw!
Hey Anders! It’s REALLY hard for me to know what is going on with your knees. but the EFFORT you put into your workouts. even 3 times daily (to a max at every session) without ANY pain when I DO wear them.
they don’t hurt. IT band. quads. you should do all of that daily or twice daily PLUS start wearing knee sleeves. etc. Hope that helps!! OH. then that is a MUST. Isn’t it a possibility that I will get so used to them that I get “addicted” to them? Not being able to squat without them doesn’t sound that good to me.
Ya. calves. I don’t believe in this
converted by Web2PDFConvert. certainly if you weren’t doing the foam rolling or other stretching stuff before..com
. and thank you! I’m glad you’re digging the blog! Nick Horton recently posted. I didn’t do any foamrolling actually.Boys Will Be Girls… And Other Dangerous Ideas
Thanks for the advice. or MORE your squat volume… you will need to up the ante on your extra stuff too. Glad to hear that it is helping. Nick! I do have one concern about wearing sleeves though. Although my knees are still pretty stiff. A bit of “foamrolling” with a tennisball as well. That really helped.Beyond that… it can also be that you aren’t doing something that is REQUIRED (and I should really make a “support” video about this) to do… which is to do an equal amount of added mobility and “prehab” work. I do that. You just doubled. IMO. Or maybe I should ease a bit more into it the next time. After reading an article about Knee Rehab on T-nation yesterday I started doing some glue work and intensely painful stretching. as do many of the people I train. hams. This usually means lots and lots of foam rolling on the ass. quadrupled. Maybe that’s where I went wrong..
They are not a performance enhancer. I’m certainly one of them. I started with an 80kg front squat and a seriously ugly 105kg back squat. so auto-regulation really is my kind of thing. but many many people do.What Should My Next eBook Be? (Your Choice)
Hi Nick. I’m really enjoying the programme. They are not an assistance tool. I’m not panicking. Up to this last week I had pretty much been setting a new max or equalling my max each session. Many people – especially as we get older – have a hard time maintaining proper (and healthy) levels of warmth in our joints during a workout. I’m currently up to 105 on the front and a much prettier 130 on the back. I knew I
converted by Web2PDFConvert. They are strictly for warmth. Thought you would appreciate some positive feedback. Knee sleeves are not like belts or wraps. This is bad news. To start with. I’m a little pig-headed and generally too impulsive to adhere to a strict programme.. However.idea that you’ll get “addicted” to wearing knee sleeves. Not everyone needs them. So its really worked a treat so far. They don’t help you lift more weight. and I had hoped that you might be able to give me some advice. Nick Horton recently posted. Anyway – I’m just starting the third week of my second cycle (3 weeks loading – 1 week deload). they are simply there to aid you in keeping your joints warm enough to prevent damage. And they don’t “take over” for any part of your body… they simply aren’t tight enough for that. since the 130 and 105 last week I have struggled with my maxes (interestingly my 3′s have been better).com
I was thinking of following similar loading to the squats – a heavy single followed by heavy doubles or triples.wouldn’t just keep hitting new maxes and I’m sure that I will build back up once I deload again. obviously followed by my squat workout. Sean. I’m not asking for complete programming advice because that’s not fair considering you offer personal coaching. I had been lifting with the intention that I would make the effort at some point to start training the Olympic lifts properly. Required fields are marked * Name *
converted by Web2PDFConvert. I am thinking of continuing squatting as I am.com
. I really enjoy your writing. should I just keep push the squatting? To complicate things I have also been inspired to start working on the Olympic lifts. I just want to make sure I am on the right track. but still not very strong. and adding in 3 days of ‘cleaning and snatching’ and 2 days of just ‘cleans’ or just ‘snatches’. Or should I have more loading weeks?
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Your email address will not be published. and thanks for all of the articles on your site. I had a probably ill-advised play around with the full lifts a couple of days ago to see where I am and managed an 80kg clean and a 40kg snatch (The snatch was more too scary than too heavy). I have been power cleaning and snatching infrequently and my technique is shaky at best and. just plain terrible at worst.
How can I make this program easier for beginner like myself? I have been Squatting and Fsquatting ATG for a while and have solid form now. Regards. and I guess I have finally grown the balls. Apologies for the rambling account of my training. then 3rd with 5 days. and taper week with 2 days. But my question is what should I do once I finish this block. I am thinking doing the 1st week with 3 days. then 2nd with 4 days. Does this seem like the right idea or am I rushing things a bit? I think like yourself I prefer to jump all in and see what happens.
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