To Rick Crain

RDC,

I'm planning on doing your 16-week squatting cycle with 5's and pause squats. It's in your book, which I had before it was destroyed in a fire. I saw it again in PT's Beyond Body Building.

In PT's book, it says that you're supposed to take your max or a conservative projected max, drop 160 pounds (10 pounds a week) and start with that. The pause squats are supposed to be your working sets minus 50 pounds. The problem is that I only squat 315, which puts me at 105-pound pause squats. The work sets for conventional squats are also insanely light until almost halfway through the cycle. Should I raise the weights? I've never done a cycle longer than about 8 weeks, so I'm not sure how to go about it.

Thanks!!!!!!!!

To Rick Crain

This applies to all peaking routines I have ever seen.

They are meant for advanced/elite lifters and start out much too light and end up too heavy for a beginner/intermediate lifter.

To Rick Crain

How about doing everything the same, but just cutting it to 9 weeks and starting with 225 instead?

To Rick Crain

What about following the routine as designed, but adding chains or bands to the bar weight. You still come out of the hole light, but load heavier as you come up. This might get you to heavier poundages after which you can following the routine strictly.

To Rick Crain

Hm. That's a good idea. I got the bands and chains to do it, too.

So, for instance, I just use bands or chains until say week 6, then drop the AC work?

To Rick Crain

The 9th Time wrote:
Hm. That's a good idea. I got the bands and chains to do it, too.

So, for instance, I just use bands or chains until say week 6, then drop the AC work?

Use them until your starting poundage, used without bands and chains, is not ridiculously easy (listen to your body). Then drop them and use this program as designed. If you hit a plateau and stop making gains you can always go back to the bands and chains to kick you out of the rut.

To Rick Crain

I don't really follow. What do you mean by starting poundage? As in, use them with your warm-ups?

To Rick Crain

Oops. It posted twice.

To Rick Crain

I've noticed this with bands. We just did back to back 3-week waves. One wave was with green bands (~130 lbs at the top). The second wave was with purple bands (~70 lbs at the top). Bar weights were the same for both waves. You'd think the purple bands would be easier but none of us noticed that. We all felt they were more difficult. Goes back to the idea that whatever tension you feel at the top it conditions your body to repond with enough force to lift it at the bottom.

To Rick Crain

I get that. But I still don't understand your suggestion for using bands in the context of this 16-week cycle I'm thinking about doing.

To Rick Crain

You could always drop by 7.5lbs a week (or essentially alternate between jumping 5 and 10 lbs every other week), or even 5 lbs a week.