Quote:
Originally Posted by Clyde Frog
Thanks, bud. I was very intentional about getting stronger to hit this goal. I shifted my diet from a 200 to 300 calorie daily deficit to maintenance or a slight bulk, up to plus 300 calories a day, to make sure I had enough energy to build strength and muscle. Interestingly, I ended up recomping even though that wasn’t the original plan.
Progressive overload was key. Depending on how I felt, whether I was feeling strong and energetic or a bit fatigued, I would increase the weight from the previous week by anywhere from 2.5 to 10 pounds. On average, I was adding about 5 pounds a week. So using that math it would take around 9 weeks of consistent training and proper nutrition to go up a plate.
For reference, I can comp squat 405, but I’m not strong enough to get out of the pocket with an ATG 405. When I learned to squat, we were taught comp squatting, so I’ve spent decades building the muscle memory and strength to move weight through that ROM. But getting out of a deep squat is a whole other beast, man. People who can ATG 405 are strong strong.
And at the end of the day, there’s a point where everyone hits their physical limit. It’s just how the body works. The important thing is to listen to your body, keep it in great condition for the long haul, and make sure you’re not doing anything that’ll hurt you in the long run. It’s you vs. you.
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Great info!
I did something similar with squat, but with IT Geek weight on the bar and not loochy quad weight.... ended up averaging right at 5lbs/week after increasing volume to 3 times/week. As the weight went up, so did my ass, but now going back and concentrating on full range of motion.
After doing that stint for ~6-8 weeks and making good progress, I definitely have a better appreciation for grinding it out over weeks, as it kicked my ass.