squat routine template?

[andhen2003]

Does anyone have a good one I can use as a basis for my next squat cycle? I'm competing in June - 1st time in two years. My last PR was 465 but it has been a while (I detached my bicep soon after hitting 465). I'm 188 lbs now and lift raw. I remember years ago using something from Goggins but I've long since lost that. I sorta wing it on my squat training, but I can only train squat once a week max due to time constraints. Plus I'm old, so no crazy Smolov s**t for me!

Thanks!

Andrew

[RhodeHouse]

Check out Chad Wersley Smith's plan on T-nation or on his website. I believe it's called "Explosive Squat Training." Or follow 5/3/1.

[joey54]

If you haven't trained heavy in awhile it might not be a bad idea to just 5x5 it for a bit to get your strength back. Just another idea.

[andhen2003]

i mostly train in the mid to heavy range (for me) but i havent been using a routine so it's not progressing much. i'm actually thinking of just taking the BP progression I'm using from Coan and trying it with squat, since for whatever reason two "work sets" seems to work for me (i work up to two sets of five usually when I squat).

[andhen2003]

I took the template for the Coan bench routine I'm currently doing and converted it to squat with a goal of 475#. It gives me something to work around at least. I'll probably throw in a deload week somewhere else in here. Seems like a progression that makes sense. What do you think? (Obviously I will round the numbers to the nearest 5# in the gym).

Week 1 2x10 301
Week 2 2x10 301
Week 3 2x8 317
Week 4 2x8 333
Week 5 2x5 348
Week 6 2x5 364
Week 7 2x5 380
Week 8 2x3 396
Week 9 2x3 412
Week 10 2x2 428
Week 11 2x10 295
Week 12 2x2 451
Week 13 MAX 475

[BloodandThunder]

I've always like shorter cycle lengths especially when programming off a "max". This is a tried and true one that shifts most of the work in the 70-85% zone and is for 1 day/week frequency. You could also program in lighter squat variation before your DLs on DL day for volume to refine technique (8-12 sets of 2).

3 x 6 - 70%
3 x 6 - 75%
4 x 3 - 80%
3 x 2 - 85%
2-3 x 1 - 90%

[andhen2003]

yeah i started fiddling with it because it was too long, knocking a few weeks out. i think I'm actually just going to add a few weeks to yours. Thanks!

[ScottYard]

Check out Chad Wersley Smith's plan on T-nation or on his website. I believe it's called "Explosive Squat Training." Or follow 5/3/1.

Do this.

[BloodandThunder]

Check out Chad Wersley Smith's plan on T-nation or on his website. I believe it's called "Explosive Squat Training." Or follow 5/3/1.

Or this OP. Simple, to the point, and it'll carry you through to your meet. Just be consistent, pick a plan, and follow through.

[Brian Hopper]

Here are 4 options:

1. 5/3/1
2. Jersey Iron method
3. Juggernaut method
4. Cube method

I have experience with option 1 & 2 and made gains on both. Not to mention I enjoyed following the template.