Results 1 to 10 of 10

Thread: squat routine template?

  1. #1
    Senior Member
    Join Date
    May 2011
    Posts
    309

    squat routine template?

    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

  2. #2
    Banned
    Join Date
    Jan 2007
    Location
    University at Albany
    Posts
    2,513
    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.

  3. #3
    Moderator joey54's Avatar
    Join Date
    Jan 2001
    Location
    Palmyra, PA
    Posts
    5,730
    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.


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Just get under the bar!

  4. #4
    Senior Member
    Join Date
    May 2011
    Posts
    309
    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).

  5. #5
    Senior Member
    Join Date
    May 2011
    Posts
    309
    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

  6. #6
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    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%
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  7. #7
    Senior Member
    Join Date
    May 2011
    Posts
    309
    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!

  8. #8
    Senior Member
    Join Date
    Oct 2009
    Posts
    2,007
    Quote Originally Posted by RhodeHouse View Post
    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.
    Best raw meet lifts
    Squat:765 with wraps. / 700 raw with out wraps
    Bench: 525
    Deadlift: 755
    Total: Raw with wraps: 2000. with out wraps: 1925

    Best lifts Equipped
    1050, 840, 715. Total: 2605

    Representing AtLarge Nutrition and EliteFTS

  9. #9
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    Quote Originally Posted by RhodeHouse View Post
    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.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  10. #10
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,795
    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.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

Similar Threads

  1. 7 Week German Squat Program (GSP) Template
    By HJP in forum Powerlifting and Strength Training
    Replies: 0
    Last Post: 02-02-2012, 05:03 PM
  2. My HTC-12 Template
    By Xaevin in forum Bodybuilding & Weight Training
    Replies: 6
    Last Post: 01-22-2012, 01:54 PM
  3. Coan/Phillipi 10 week Deadlift Routine on a westside template
    By ThomasG in forum Powerlifting and Strength Training
    Replies: 5
    Last Post: 09-21-2010, 11:58 AM
  4. Anyone got a template for a RAW Metal Militia routine?
    By doberman in forum Powerlifting and Strength Training
    Replies: 7
    Last Post: 09-12-2009, 05:04 AM
  5. "TIME to GAIN" Template: Nutrition, Routine, Journal
    By HighlyFanatic in forum Diet and Nutrition
    Replies: 9
    Last Post: 11-16-2001, 04:36 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •