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Squat program?

Discussion in 'Weight Training/Bulking' started by bradh, Apr 30, 2006.

  1. bradh

    bradh Well-Known Member

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    Hey guys, i'm really want to increase my squat strength. You guys have any out of the box programs that addresses the squat?

    Share you thoughts.

    It would be appreicated. :)
     
  2. chicanerous

    chicanerous Elite Member
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    Breathing Squats: http://www.bodybuilding.com/fun/irontamer5.htm

    Adapted Smolov from Pavel's Beyond Bodybuilding (I'm currently using this one.)
    10x5 Hypertrophy -- From Pavel's Beyond Bodybuilding
    Wave Loaded: http://forums.johnstonefitness.com/showpost.php?p=286365&postcount=6
     
  3. bradh

    bradh Well-Known Member

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    So that's 10weeks? 2 squat sessions per week for 6weeks and 3 sessions per week for 4 weeks?

    I thought you'd be the first to reply. :)

    Ok i see, the first routine looks good. I can continue with my lower/upper split. M/T, T/F.
     
  4. 1FastGTX

    1FastGTX Elite Member
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    Westside is good.

    http://www.elitefts.com - Read their articles on how to properly do the various exercises (the box, the bands, and the ME and DE lifts).

    If you do the box squats then, if possible, either have an experienced powerlifter help you or order their videos, because it's a bit different from regular squatting than you'd think.
     
  5. chicanerous

    chicanerous Elite Member
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    They're not necessarily meant to be done together.

    The first quoted one is a doozy. Definitely keep upper/lower separated. If you don't make the reps on a set in the last two weeks. Do more sets until you've made up all the reps. This is, at least, how I'm doing it.

    For rest periods, mastover suggested to me:
    Remember that regardless of what you're doing it's time for a bulking diet.
     
  6. Timbermiko

    Timbermiko Well-Known Member

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  7. chicanerous

    chicanerous Elite Member
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    Oh man, great site! Thanks for posting that. Tons of good information on those forums. :read: I just learned about rotating my elbow crook forward to strengthen my snatch lockout. Excellent!
     
  8. bradh

    bradh Well-Known Member

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    Thanks for the ideas and links guys.
     
  9. zenpharaohs

    zenpharaohs Elite Member
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    I got really good results by going on a few weeks of general torso and single leg work, and then going through a month of weight increase squatting. Basically, this addressed the stabilizers and accessories of the squat motion so when I hit the squat with a lot more load, it was rock steady and surprisingly comfortable.

    Since I maxed out the last time, I've concentrated on squat strength endurance instead. So far it's been tougher to increase that than is was to increase the strength.
     
  10. bradh

    bradh Well-Known Member

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    I've been doing some single leg deadlifts and some lunges.

    I''m thinking of using supramaximal holds to jumpstart my squat gains actually.
     
  11. zenpharaohs

    zenpharaohs Elite Member
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    Sounds like a plan. I didn't use heavier walkouts to get used to the heavier weight the last time I maxed out, but I bet I will next time. Some supermaximal low range of motion stuff has become part of my endurance squat warmup and it helped.
     
  12. jwdiho

    jwdiho Well-Known Member

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    These walkouts and other techniques like overload eccentric training (very sparingly) has helped get used to heavier weight on the bench.
     
  13. zenpharaohs

    zenpharaohs Elite Member
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    Yeah in fact next strength goal is upping reps on my max bench and I think I will use the same ideas.

    We've been using a sort of bodyweight-core influenced version of that by doing a lot of one arm planche work. (Planche or pushups with various dumbell lifts, cable work, etc.)
     
  14. Justitia

    Justitia Elite Member
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    Does this mean you are not doing TBT any more?
     
  15. bradh

    bradh Well-Known Member

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    I done TBT about 4months ago. :) Since then i done waterburys, The Waterbury Method, QD, some of his HFT, and mow i'm thinking of PFM. :D
     
  16. 1FastGTX

    1FastGTX Elite Member
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    In 4 months you have done at least 3 different routines?

    Try sticking to one plan and giving it a solid 3-4 months of honest effort. Of course I'd need to research those plans more, but at first glance it looks like you are "program hopping" way too much.

    JMO :)
     
  17. bradh

    bradh Well-Known Member

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    Yeah you should research them more first. :D
     
  18. betastas

    betastas Well-Known Member

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    Results speak louder than what is on paper.

    How are the results from swapping programs monthly?
     
  19. bradh

    bradh Well-Known Member

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    BTW TBT is 8wk, WM - 4wk and QD - 3wks. :)

    Off to grill some chicken and trying some homemade Jamaican Jerk rub for the first time. :)
     
  20. bradh

    bradh Well-Known Member

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    My results? Near 18' arms, getting tear drops, 215lb@ %14-%15 bodyfat. 2x bodyweight deadlift, 1.16x bodyweight bench to name a few.
     

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