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Thread: Squat training question for those who compete RAW...

  1. #1
    Gaglione Strength Chris Rodgers's Avatar
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    Squat training question for those who compete RAW...

    I'm just curious how you guys setup the last few weeks of training for your squat going into the meet. I competed for a bunch of years in Multiply. This is basically what I did then:

    3 weeks out: Full gear Heavy Squat W/bands \
    2 weeks out: Full Gear Opener only
    1 week out: Briefs only up to ~50% of opener for a few light singles


    Now I compete in belt+wraps. I basically have 2 squat days. The first I typically work up to one work set in just a belt. Sometimes it's 10-12 reps, sometimes as low as 2-3 reps depending how I feel. The second day is my heavy day where I use wraps and typically work up to a heavy set of 1-5 reps w/wraps.


    I was thinking of doing something similar for this meet like this:

    3 weeks out: Belt+wraps Heavy single with Chains
    2 weeks out: Belt+wraps Opener for 1-3 reps
    1 week out: Belt only Up to last warmup set


    So what do you guys do?
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  2. #2
    Administrator chris mason's Avatar
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    Do you wave/periodize your training in any specific way? Do you always back squat twice per week?


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  3. #3
    Senior Member
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    I would do last regular full-range heavy 5 weeks out, week off, heavy 2-3reps with bands or chain (just belt) 3 weeks out and last heavy single with bands or chain (belt and wraps) 2 weeks out and light the last week (just belt, less than opener), then week off till meet.

    Also would only squat once per week last 3 weeks.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  4. #4
    Senior Member
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    Quote Originally Posted by Chris Rodgers View Post
    I'm just curious how you guys setup the last few weeks of training for your squat going into the meet. I competed for a bunch of years in Multiply. This is basically what I did then:

    3 weeks out: Full gear Heavy Squat W/bands \
    2 weeks out: Full Gear Opener only
    1 week out: Briefs only up to ~50% of opener for a few light singles




    Now I compete in belt+wraps. I basically have 2 squat days. The first I typically work up to one work set in just a belt. Sometimes it's 10-12 reps, sometimes as low as 2-3 reps depending how I feel. The second day is my heavy day where I use wraps and typically work up to a heavy set of 1-5 reps w/wraps.


    I was thinking of doing something similar for this meet like this:

    3 weeks out: Belt+wraps Heavy single with Chains
    2 weeks out: Belt+wraps Opener for 1-3 reps
    1 week out: Belt only Up to last warmup set


    So what do you guys do?
    I would run that but be more sport specific those last 3 weeks. Dump the chaims get a triple at 90% with reg weight. On week to just do a single. You need to be in recovery mode now. On week 1 deload with 50% but in meet fashion with wraps.

    I did this for years and made my way to 765.
    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

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