Re: Is This Safe!
Well...this is gona shock you but. YOU ARE NOT SQUATTING ENOUGH! 66lbs in first week isnt even 50% of your 1RM. Do not add certain amount each week. This is what you should do, at end of each phase, check your 1RM again.
In phase 1 you should have: squated 60% of your 1RM (160*60%=96lbs)
In phase 2 you NEED to: squat 70% of your new 1RM
In phase 3 you MUST: squat at least 80% of your new 1 RM
In phase 4 you absolutely should: squat 90-100% of your new 1RM
Let me first explain why because i am guesing you didnt read teh VJB in deapth. Training in 55-80% is Strength-speed meaning you will be getting stronger and a bit faster at same time. You are training for speed-strength right now by squatting less than 55% of 1RM.
The reason you dont want to be doing that is because you can get faster outside the weight room doing plyos or even sports. Training in 55%-80% will ensuer you get faster and stronger sooner. it will be a bit tough but its necessary.
Now take a look at the sets and rep number in the Novice weights for squats.
In phase 1 you do 3x10. This is meant to really boost up your strength immediately! It means you might see gains after 1 day of weight training. At this level, using 60% of 1RM is essential for gains.
In phase 2 you do 4x8. the lesser reps and higher reps should be an indicator taht your % of 1rm should be higher. high sets and low reps are generally meant maximal strength training. So you should do 70% of your 1RM to get the most benefits.
In phase 3 you do 4x6. the even lower reps a set should be an indicator taht you need to squat even more of yuor 1RM. By now yuor legs should be fully conditiioned to squats and you should focus on at least 80% of 1rm. This is training for maximal strength training to get strong.
In phase 4 you do 4x4. this is common sense that doing 50% of your 1rm isnt gona work. you should aim for at least 90% of your 1RM. if you are able to squat 100%, go for it! it will get you stronger a lot faster.
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