1. Have you installed the new JSF Mobile app? Check out all the details here.
    Dismiss Notice
  2. One account & one avatar for all of JSF. Unified login and profile. Forum alerts on the main site, and more. Check out the details here: Forum & main site unified account feature is live!
    Dismiss Notice

Four Week Squat Program

Discussion in 'Weight Training/Bulking' started by chicanerous, Feb 23, 2006.

  1. chicanerous

    chicanerous Elite Member
    Lifetime Platinum Member

    Joined:
    Feb 1, 2004
    Messages:
    16,364
    Likes Received:
    25
    Squat Program from Pavel Tsatsouline's Beyond Bodybuilding

    Session #

    1. 10x5 @ 50% 1-RM
    2. 10x5 @ 50% 1-RM + 10 lbs
    3. 10x5 @ 50% 1-RM + 20 lbs
    4. 10x5 @ 50% 1-RM + 30 lbs
    5. 10x5 @ 50% 1-RM + 40 lbs
    6. 10x5 @ 50% 1-RM + 50 lbs
    7. 10x5 @ 50% 1-RM + 60 lbs
    8. 10x5 @ 50% 1-RM + 70 lbs
    9. 10x5 @ 50% 1-RM + 80 lbs
    10. 10x5 @ 50% 1-RM + 90 lbs
    11. 10x5 @ 50% 1-RM + 100 lbs
    12. 10x5 @ 50% 1-RM + 110 lbs

    Schedule: M-W-F

    You'll be adding 5 lbs every workout if your 1-RM is between 150 and 250. If you squat less than 150, add 5 lbs every other session. If you put up between 250 and 500 lbs add ten pounds per workout. And if you squat more than five wheels your experience will tell you how much weight to add.

    Don't mind soreness.

    You can stay on program as long as you can complete it using <3 minute rest periods.
     
    #1 chicanerous, Feb 23, 2006
    Last edited: Feb 23, 2006
  2. chicanerous

    chicanerous Elite Member
    Lifetime Platinum Member

    Joined:
    Feb 1, 2004
    Messages:
    16,364
    Likes Received:
    25
    I'm going to try this program out. :nod: 10 lb increments for me. I'll finish up each day with heavy, but non-failure romanians and good mornings, followed by flexibility stretching.

    Comments?
     
    #2 chicanerous, Feb 23, 2006
    Last edited: Feb 23, 2006
  3. doordude42

    doordude42 Senior Member

    Joined:
    Apr 28, 2005
    Messages:
    10,230
    Likes Received:
    0
    It seems like too much training to me.:confused:
     
  4. bradh

    bradh Well-Known Member

    Joined:
    Jun 7, 2005
    Messages:
    4,088
    Likes Received:
    0
    Certainty push the enevolpe in my opinion. I would call it over reaching has i seen one coach put it and expect a little over training (alot without lots of food and sleep) but the rebound effect should be worth it and it might push your recovery and work capacity levels to the roof.

    Good luck - i really don't think you should do much more lower body work thou. Few legs curls maybe to hit the hammies. 150reps per week is pretty hardcore. Especially with the same parameters.
     
  5. chicanerous

    chicanerous Elite Member
    Lifetime Platinum Member

    Joined:
    Feb 1, 2004
    Messages:
    16,364
    Likes Received:
    25
    The Romanians and good mornings will be like 1-2 x 6-10 non-failure sets of each. Full ATG squats should mostly take care of good hamstring development; I always sit in the hole for a couple second as well. I'll do this extra work after the squats, 2x (1 set each) and then 1x (2 set each) per week alternating between weeks.

    This program is the complete opposite of what I've been doing for legs, so I believe volume + non-failure will be good things. I'll be sure to post my impressions (and, of course, track my progress) and how I feel each workout in my journal so everyone can follow along.

    After this is over, I'll be taking a week off (that's when I'm due for one as well).

    I'm going to feel a little funny doing squat sets with less weight than I can military press initially, but whatever. :p I expect to make some nice gains that will pay off in the end.
     
    #5 chicanerous, Feb 24, 2006
    Last edited: Feb 24, 2006
  6. mastover

    mastover Well-Known Member

    Joined:
    Jan 5, 2005
    Messages:
    5,178
    Likes Received:
    21
    Four weeks? Go for it bud :tu:

    I did something similar, but not as radical, last year:

    week #1: 10 x 255 x 5
    week #2: 10 x 275 x 4
    week #3: 10 x 295 x 3
    week #4: 10 x 275 x 5
    week #5: 10 x 295 x 4
    week #6: 10 x 315 x 3
    week #7: 10 x 295 x 5

    My calories were way up there, and I automatically doubled my carb input. Put on 3/4" on my quads. Waist remained the same, bodyweight went up 4 lbs. with no increase in bodyfat. Should've eaten more though.

    Take measurements before you begin, and again afterwards.

    I also did no hammie or calf work. And I would humbly suggest the same for you. Go below parallel and your hams will do just fine.

    :gl:
     
  7. MannishBoy

    MannishBoy Senior Member

    Joined:
    Aug 3, 2005
    Messages:
    17,431
    Likes Received:
    20
    Sounds interesting. I'll enjoy watching your progress, and may try something similar later. I'm just finally getting to where I can do my body weight 8 times on deep squats, so would love to see some improvements here.
     
  8. TarSeal

    TarSeal Well-Known Member

    Joined:
    Sep 13, 2005
    Messages:
    3,288
    Likes Received:
    0
    Great choice c! Looks awesome! :tu:
     
  9. Gordo

    Gordo Well-Known Member

    Joined:
    May 25, 2005
    Messages:
    2,877
    Likes Received:
    0
    It's only 4 weeks....

    Boy though, squatting 3x /week ....by Friday, Saturday will have never looked so good ;)
     
  10. MannishBoy

    MannishBoy Senior Member

    Joined:
    Aug 3, 2005
    Messages:
    17,431
    Likes Received:
    20

    I do one variation of squat or another three days a week with TBT. I also do either deads or SLDL/RDL about three times a week, too. I don't generally go to failure, but I've done OK.

    I'm doing nowhere near this volume chicanerous is talking about, though. :)
     
  11. chicanerous

    chicanerous Elite Member
    Lifetime Platinum Member

    Joined:
    Feb 1, 2004
    Messages:
    16,364
    Likes Received:
    25
    Got to love squats! :D

    I'll take mastover's seconded suggestion to completely lay off other leg work. :( And make sure I make every second of my squatting count.

    I'm expecting nice gains. I desperately need more size and strength.
     
  12. MannishBoy

    MannishBoy Senior Member

    Joined:
    Aug 3, 2005
    Messages:
    17,431
    Likes Received:
    20
    Now you've got me thinking...

    If I took TBT, cut it down to 4 exercises plus a squat program like this instead of 2 of the other exercises (6 are prescribed), I might be able to handle the volume of this. I could maybe do deads one time a week as one of the four exercises.

    Hmmmm.
     
  13. chicanerous

    chicanerous Elite Member
    Lifetime Platinum Member

    Joined:
    Feb 1, 2004
    Messages:
    16,364
    Likes Received:
    25
    I wouldn't jump the gun. When did you start TBT?
     
  14. MannishBoy

    MannishBoy Senior Member

    Joined:
    Aug 3, 2005
    Messages:
    17,431
    Likes Received:
    20
    See my other thread in this forum. I'm about a week and a half out from finishing my second run through. I'm trying to decide what to do next.

    I'm still making gains on TBT, and with my upcoming schedule, it will be hard to get 4 days a week in a lot of times on some of the other programs I've read about.

    My squat strength really isn't good. I've just finally gotten to where I can do about my weight for sets of 8 (deep) squats.

    I know some of this is core strength deficiencies due to my recovery from surgery last year where I didn't go too hard. Doing this at low weights might help more than my legs.

    You're probably right, though. I'm not confident enough in my understanding of progressions/periodization and workout design yet, and TBT still allows me some customization. I should probably just continue with TBT (or another off the shelf plan), always making sure I have a squat in every workout, but this looks tempting :)
     
    #14 MannishBoy, Feb 24, 2006
    Last edited: Feb 24, 2006
  15. cajunman

    cajunman Well-Known Member

    Joined:
    Jan 26, 2006
    Messages:
    547
    Likes Received:
    0
    Chic, I might say lay off all other work - concentrate solely on squat specialization for 4 weeks. Strength loss in the other lifts will be minimal (if any). At most, I'd recommend a few sets of rows/presses.
     
  16. chicanerous

    chicanerous Elite Member
    Lifetime Platinum Member

    Joined:
    Feb 1, 2004
    Messages:
    16,364
    Likes Received:
    25
    First day: 10x5x125 :blank: ... :cry: :o

    Volume hurts. :nod: :D This is going to suck. :D :D :D
     
  17. TarSeal

    TarSeal Well-Known Member

    Joined:
    Sep 13, 2005
    Messages:
    3,288
    Likes Received:
    0
    Thats 10 sets of 5, or 10 reps for 5 sets? I never know which way it's supposed to go...
     
  18. chicanerous

    chicanerous Elite Member
    Lifetime Platinum Member

    Joined:
    Feb 1, 2004
    Messages:
    16,364
    Likes Received:
    25
    10 sets of 5.
     
    #18 chicanerous, Feb 24, 2006
    Last edited: Feb 25, 2006
  19. TarSeal

    TarSeal Well-Known Member

    Joined:
    Sep 13, 2005
    Messages:
    3,288
    Likes Received:
    0
    Cool.
     
  20. Yips

    Yips Well-Known Member

    Joined:
    Sep 12, 2004
    Messages:
    351
    Likes Received:
    0
    Are you doing any work for your upper body during this 4-week period?

    Just curious cause that sqautting looks intense and I know damn well that after some serious squatting im wiped!
     

Share This Page