Questions for CT on his Pendulum Powerlifting article:
Monday: Quad Dominant Training
A) Powerlifting squat
Rest between sets: 180 seconds
1- Where am I misinformed here? From what I've learned, powerlifting squats are wide stance and primarily hamstring, glute posterior chain oriented. Olympic narrow stance squats are more quad oriented. Why is this quad dominant?
2- how do you reconcile the squats with the Prilepin chart #s?
According to the Prilepin chart, work from 90% + up should be in sets of 1-2 reps with 4-10 reps total per workout, 7 is optimal.
30 reps @ 95% seems not only extreme, but unrealistic. How could a 500 lb 1RM squatter do 3x10 @ 475? I doubt 3x10 @450 would be realistic.
According to Prilepin, 3x10 is used in the 55% range, not the 90%+ range.
Consider that if you work up to 90-95% even with single sets of 3 reps, the total volume would be through the roof even compared to Westside protocols, probably approaching 20,000 lbs just for the squats.
3- considering the extraordinary volume of the squats, how does that fit into the context of the rest of that workout:
2x10 sets of speed squats @ 55%--
who would have anything left after the heavy squats for this? wouldn't it make sense to reverse the order at least and use the speed squats as warmups?
Then 5x5 leg presses at 85-90%??
That will kill the quads especially as the third exercise, but why does everyone else put down leg presses, suggesting instead stepups, lunges, etc.
Worse, a 500 lb squatter would probably be leg pressing well over 1000 lbs, and again numbers are way over Prilepin chart #s.