Is This Safe!

[aim-high]

hey guys well im doing the novice weights from the VJB and i have finished phase 1 and about to start phase 2

when i started i had a 70kg (160lb) max squat and my aim is to get it to 105kg (230lb) min

when i started week one of the program i started with squating 30kg (66lb) and then week 2 35kg (77lb) and week3 was 40kg (88lb)

is it safe for me to add 5 kg (11lb) to my squat each week or will that be to much???
if i do add 5kg (11lb) to my squat it means by the time im in the 12 week ill be squating 75kg (165lb) which is more than my one rep max now.

is this safe or will it be to much?? do you think that it will be to hard to add 5kgs a week??

any input would help

thanks

[rangerid]

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.

[Chriso]

hey. just wondering, what do i do to find my 1RM? i've started my first week of VJB novice weights and i'm squatting 20kg(44lbs) but i still dont know how i find out what my 1RM is..

[rangerid]

Only 44lbs? How much do u weight?

TO find your 1Rm simply keep adding weights by 5s then 10s and once you cant squat anymore you will know your 1 rep max.

[Chriso]

65kg? i didnt know how to figure out how much i needa squat so i just went low first =p

[aim-high]

hi sooo do you think that i should start phase 1 again and do the suggested weights you said for each phase wold that be better for me ????

thanks

[rangerid]

Yes...i highly recommend it. it is simply because addding weight every time isnt safe. your muscles might not have been adapted yet.

It is always safe to do a certain percentage of your 1RM. I have been doing that for bench press, and I am also doing it in the VJB novice weigths.

[aim-high]

hey rangerid

whan i do my calf raises and leg curls is that also at the same % as my RM for sQuats and Deadlift???? thanks

[rangerid]

It is recommended to to glute ham raises instead of leg curls and no, its not the same % for dead lift and squats.

Calf raises you do anythin you feel comfortable with and glute ham raise is your bodyweight. the only exercises you should be worried about are deadlift and squats because those 2 alone will increas your sterngth high.

[uncHeelsBoy23]

i go up weight every week, not in phases...but i dont go up 11 pds i go up w/e i can do to keep pushin ur muscles to what they can handle....but as far as weights for vjb...i would move it up similar to the plyos program, bump it up each week but no 11pds...more like 5