And speaking of volume (but not crazy p90x volume)... I did some initial work in May to un**** my squat that I had practically been ignoring over the past 4 years of consistently working out, but as I started I was only working on them once per week on leg day.
Learned some things about tall people squats, proper stance, ankle mobility... worked through some issues and landed on using a couple plates under my heels to make things more comfortable on deeper squats.
I found the old school
Super Squat workout that got me thinking about volume (but not
that much), and so I added them to the beginning of each work out, 3 times/week.... same basic idea of adding at the very least 2.5 pounds per side each workout (or so).
Started July 1st with a meager 45lb plate on each side, wanting to take it slow, focus on form, volume, and not ****ing up my lower back or knees or hips or whatever else might fall off.
17 workouts later, I've added on average right at 5lbs/workout since the first one (which I hadn't realized until just now)... sometimes adding as much as 10lbs (between the 1st and 2nd workout) and sometimes going 2 or 3 workouts in a row without adding any weight.
Unceremoniously hit my goal of two plates on each side today and with a 20lb bar, puts things at bodyweight, which maybe puts me at a ~225-230 1RM (and definitely feels like I could add that).... and that's basically where the people who know shit on youtube says you should be after a few years of consistent lifting... granted, it's not perfectly like for like from where I started (fewer reps at the most weight, not ass to grass deep). 44yo Geek Goals.
Officially calling my squat un****ed and happy about hitting the goal of doing so in the 6-8 week timeframe that I set (I have a week off coming up, so was trying to hit the goal before then), even if there's still a lot of work to make it look like I actually do leg days, heh.
Nothing fell off.. some hip pain on one side that was a bit of a problem before starting this and think I've pushed myself enough that the week off will do some joints good.
Added volume to side delts a few months ago with good results, un****ed a sad squat... feels like after 4 years I can tinker here and there, as for a long time I just didn’t want to mess around too much with different workouts and stuff.