Squat Progression

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Duncan		Squat Progression	10-01-2010 @ 00:33
deadlift 300kg conventional ? never gonna happen Member 414, 1127 posts SQ 275, BP 187.5, DL 317.5 780.0 kgs @ 115kgs Eq	I am trying to become more orgasnised with my training now and am trying to set up decent routines so I have something to follow as I find I train much better if I have all the numbers, sets, etc laid out beforehand. I was thinking of something along the lines of this for squat: Week 1 5x5 @85% Week 2 6x4 @87.5% Week 3 6x3 @90% Week 4 4x2 @92.5% Week 5 4x1 @95% Followed by an exercise for low back/hams/glutes, quads and abs. After week 5, I would start the cycle again, but add 2.5-5kg. Does this look ok?

Thing		...	10-01-2010 @ 08:55
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290 770.0 kgs @ 142kgs UnEq	Looks ok to me Duncan, you can only try it and see if it works

moz		...	10-01-2010 @ 09:07
Feasting on humble pie. Member 51, 1692 posts SQ 227.5, BP 185, DL 272.5 685.0 kgs @ 90.4kgs UnEq	just once a week?

richards9876		...	10-01-2010 @ 09:27
Still mostly bodybuilding Member 501, 10465 posts SQ 220, BP 150, DL 250 620.0 kgs @ 94kgs UnEq	Im in week 6 of the russian masters routine - squatting twice a week and its brought mine on great. Got recomended by JC & Robbo who have both had great results from it. http://www.dragondoor.com/articler/mode3/408/

Thing		...	10-01-2010 @ 09:29
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290 770.0 kgs @ 142kgs UnEq	Maybe ad in a light day in a training week too but maybe have look at the routine above as JC had used it recently and got on well with it.

richards9876		...	10-01-2010 @ 09:32
Still mostly bodybuilding Member 501, 10465 posts SQ 220, BP 150, DL 250 620.0 kgs @ 94kgs UnEq	Thing said:Maybe ad in a light day in a training week too but maybe have look at the routine above as JC had used it recently and got on well with it. You do a light day at the beginning of the week which i tend to do asa warm up before deadlift. Then at the end of the week you do your proper squat session which makes you work more.

youngy		...	10-01-2010 @ 13:33
crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200 500.0 kgs @ 84kgs UnEq	That russian routine looks good. Thinking of giving it a go for strict overhead once progress slows.


mikex101		...	14-01-2010 @ 10:55
never too old Member 637, 760 posts	Have a look at Smolov. Im about half way through and its brutal but its bringing my squatting on a treat, high volume, high frequency, high loading. http://www.ontariostrongman.ca/Resources/training/smolovsquatc...

Duncan		...	14-01-2010 @ 11:09
deadlift 300kg conventional ? never gonna happen Member 414, 1127 posts SQ 275, BP 187.5, DL 317.5 780.0 kgs @ 115kgs Eq	Just recently done the smolov base mesocycle, was good fun! You doing the whole routine?

little_a		...	14-01-2010 @ 11:15
still a devious weightlifting bastard Member 43, 14374 posts	Duncan said: Week 1 5x5 @85% Week 2 6x4 @87.5% Week 3 6x3 @90% Week 4 4x2 @92.5% Week 5 4x1 @95% Personally I think those figures are bollox. Even as someone who's done very few max singles and plenty of low reps that volume would be a trudge at best. For someone with a more conventional rep/ 1RM ratio I'd see them as impossible Fat Pete for eg 322 1RM - Week 1 5x5's with 275 Week 2 Traction You could always alter the weights/ reps/ exercises to your own ends but would you still be doing the same routine?

Duncan		...	14-01-2010 @ 11:39
deadlift 300kg conventional ? never gonna happen Member 414, 1127 posts SQ 275, BP 187.5, DL 317.5 780.0 kgs @ 115kgs Eq	Your right littler. Tried the first week yesterday, got the first set of 5 but then got 4s and 3s. Either just gonna reduce the percentages by 5-10% or do 5/3/1 instead.

Joseph_Walton		...	14-01-2010 @ 19:30
Mighty young Joe Member 675, 2271 posts SQ 272.5, BP 180, DL 275 727.5 kgs @ 114.8kgs UnEq	For a 2.5% increase a rep dropped off is a bit out of whack it should be 7.5% i'd imagine, 85% is 262.5 for me and i'd be dead from that and i feel in fairly high condition for volume squatting. i'd change the jumps to 7.5%. its surprising how light the big squatters actually go, if you're shifting the weight powerfully and getting sets in you don't need to go that heavy as your getting worked but not screwing your CNS. For example mark gregory did a 310 double before his 341 and that was his heaviest weight in the buildup.

MattGriff		...	14-01-2010 @ 19:58
Member 194, 3976 posts	Looks to heavy imo, 80-85% is all that is needed in the gym

mikex101		...	15-01-2010 @ 09:17
never too old Member 637, 760 posts	Duncan said:Just recently done the smolov base mesocycle, was good fun! You doing the whole routine? Planning on it. couple of weeks of speed work is next on the cards.

b_rex		...	15-01-2010 @ 10:44
jogging bottoms are like sweat pants Member 935, 972 posts SQ 220, BP 120, DL 227.5 567.5 kgs @ 97.6kgs UnEq	Joseph_Walton said:For a 2.5% increase a rep dropped off is a bit out of whack it should be 7.5% i'd imagine, 85% is 262.5 for me and i'd be dead from that and i feel in fairly high condition for volume squatting. i'd change the jumps to 7.5%. its surprising how light the big squatters actually go, if you're shifting the weight powerfully and getting sets in you don't need to go that heavy as your getting worked but not screwing your CNS. For example mark gregory did a 310 double before his 341 and that was his heaviest weight in the buildup. I find this too. I'm at the opposite end of the strength and experience spectrum, but it's been my experience that I don't have to lift very close to my max in training to get a good performance in meet conditions. Before I did my 180 at BUCS, the heaviest I went in training was 160 for a single 19 days before.

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