Toothpick's Linear Squat Routine

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Rob		Toothpick's Linear Squat Routine	30-04-2007 @ 20:48
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	Foreword: This routine is currently being run for the first time by Rob. See his journal for his progress. The routine should work for anyone in the 170-190 range. Just adjust the numbers according to your PB (e.g. minus 5 on everything for a 177.5 PB or plus 5 on everything for a 187.5 PB). Any comments or thoughts on the routine are appreciated. If anybody else actually fancies trying it that would also be great. Overview: The aim of this routine is simple; to gradually build the squat up on a linear basis with good mornings as the primary assistance exercise. It aims to take the lifter from a 400lb squat to a 420lb squat. There is an inbuilt deload week at week 8 to help ensure the lifter is prepared for the last heavy 3/4 weeks. Do not skip this; you will need to be fresh for the last 4 weeks of the routine. Good mornings are the chosen assistance exercise as they will help to strengthen your posterior chain which is very important in squatting needless to say. They will directly target your hamstrings, glutes and back. Please avoid using a belt on them (wearing one for your squats is recommended). The routine assumes that you have some prior experience of them; if not you may need to adjust the weights down somewhat or spend a few weeks including them before starting the routine. The beauty of the routine is its simplicity. You gradually drop reps and volume over the course of it, dropping from 10s to 5s to 3s and then maxing. This will give you a good hypertrophy base initially before moving onto strength/volume and then strength for the last quarter of the routine. Take recovery seriously. I like to do a lot of lower body stretching after squatting and take ice baths. Combined with good mornings, this session will take its toll your body if you do not take recovery seriously. You should try to avoid any other lower body work for 3 more days if possible (which would typically be a deadlift session for most lifters). In terms of other lower body assistance on this day, I like to do some speed pulls (often between the squats and good mornings to give the lower back a little rest). You could also add some direct ab work, though I prefer to do this on deadlift days. Basically, you have to play any other assistance by ear, and be prepared to start dropping it towards the routine. If you want to squat twice a week, then consider front squats or light back squats. Whatever you do, bear your next heavy squat session in mind. As with any other assistance, drop it off or take it very easy towards the end of the routine. You may want to tailor the maxing out stage of the routine yourself; if you feel you need more time under the heavier weights (e.g. doubles or several singles) then feel free to add an extra week or two (an example might be WK 12, 177.5 x 2 x 2, WK 13 182.5 x 1 x 5, WK 14 MAX). Numbers: (Based off a 182.5 current PB) SQUAT GOOD MORNING WK 1 100 x 10 x 5 80 x 5 x 5 WK 2 110 x 10 x 4 90 x 5 x 5 WK 3 120 x 10 x 3 100 x 5 x 5 WK 4 130 x 5 x 5 105 x 5 x 4 WK 5 137.5 x 5 x 5 110 x 5 x 3 WK 6 145 x 5 x 4 100 x 8 x 3 WK 7 152.5 x 5 x 3 105 x 8 x 3 WK 8 120 x 3 x 3 80 x 8 x 3 WK 9 160 x 3 x 5 110 x 8 x 3 WK 10 165 x 3 x 4 115 x 5 x 5 WK 11 170 x 3 x 3 120 x 5 x 3 WK 12 MAX

tokar		...	30-04-2007 @ 20:55
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	Post Edited: 30.04.2007 @ 20:55 PM I definitely like the look of that. For those of us who are into squatting only once a week anyway. I think it's quite odd to write an article about a routine you've invented but not tried yet though! It's also interesting to note that there's no way I could do 120x5 on good mornings.

Rob		...	30-04-2007 @ 21:03
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	You're right, it is a bit odd! But I wanted to show people what routine I will be following so I thought I might as well post it up with clear indication that it is in 'beta' stages so to speak. Hopefully someone else might try it. If it goes ok then I'll post it as a proper article! I'm sure you could get to that 120x5 GM fairly quickly if you started doing them.

Boar		...	30-04-2007 @ 21:07
Walk your talk Member 5, 25558 posts Administrator	looks good rob, how the heck can we factor knee wraps in there ? because were gonna !!! training days are fine mate - if your starting this friday i will squat too

Rob		...	30-04-2007 @ 21:11
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	Could always throw in a cheeky set after the routine work I suppose Friday it is mate!

tokar		...	30-04-2007 @ 21:16
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	Originally posted by Rob... You're right, it is a bit odd! But I wanted to show people what routine I will be following so I thought I might as well post it up with clear indication that it is in 'beta' stages so to speak. Hopefully someone else might try it. If it goes ok then I'll post it as a proper article! I'm sure you could get to that 120x5 GM fairly quickly if you started doing them. Maybe. Never really got anything out of them despite their huge Westside-inspired popularity.

Rob		...	30-04-2007 @ 21:20
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	I think they helped my squat a fair bit but as with everything different horses different courses. I think another benefit of them is that it makes sure you are doing some pretty specific hamstring work so your quads don't start getting too strong compared to them. Obviously others (such as yourself) will cover this with things like SLDL.


Tony		...	30-04-2007 @ 21:22
Is partial to the odd bender. Member 6, 10239 posts SQ 280, BP 192.5, DL 317.5 790.0 kgs @ 102kgs Eq	Do you not think normal deadlifts pretty much cover the hamstring side of things?

Rob		...	30-04-2007 @ 21:49
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	I wouldn't say so in my experience. Sure, they will get them stronger if your deadlift goes up, but I think they can be targeted far more effectively with other exercises - and we often forget that they are quite large and functionally important muscles so there should be benefit to targeting them more directly.

Joni		...	30-04-2007 @ 22:14
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270 660.0 kgs @ 107kgs UnEq	GMs = the bomb. I miss them.

David		...	01-05-2007 @ 13:43
I ♥ Dr. Gillian McKeith Member 17, 742 posts SQ 0, BP 180, DL 0 180.0 kgs @ 105kgs UnEq	I may even give the 'Toothpick Linear Squat Routine' a go myself! Looks good, though i dont think i will bother periodizing the GM's i think i'll just play it by feel.

little_a		...	01-05-2007 @ 14:46
still a devious weightlifting bastard Member 43, 14374 posts	Start on 10's, increase the weight weekly dropping sets and eventually reps?10's? 5's? 3's? Hmmmm. Looks a tad familiar to me Fat Rob Word of warning. The only other guy I know trains like this can blitz people on reps that leave him standing on singles. Even he's rethinking the top end.

Rick		...	01-05-2007 @ 20:40
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235 595.0 kgs @ 140kgs UnEq Administrator	Of course Ed Coan trains much like this, though with a fixed number of sets throughout. I may well do something similar myself soon.

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