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Thread: Post-meet 8 Week Squat routine

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  1. #1
    Gaglione Strength Chris Rodgers's Avatar
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    LI,NY
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    Post-meet 8 Week Squat routine

    This is my plan for after my meet. Need to write it down so I can stick to a plan for once. DL to follow.

    SQUAT

    Week 1
    Box squat(SSB/14"/briefs)- 245+light bandsx10x2
    RAW squat(belt)- 235x2x5
    Pull Thrus- 2x10-15
    Wide grip pullups- BWx2xfailure
    Calf raises- 2 sets
    Abs

    Week 2

    Box squat(SSB/14"/briefs)- 245+average bandsx8x2
    RAW squat(belt)- 255x2x5
    Pull Thrus- 2x10-15
    Wide grip pullups- BW+20 lbsx2xfailure
    Calf raises- 2 sets
    Abs


    Week 3
    Box squat(SSB/14"/briefs)- 245+strong bandsx6x2, work up to max single
    RAW squat(SSB/no belt/ATF)- 165xfailure
    Pull Thrus- 2x10-15
    Underhand grip pulldowns- 3x8-12 reps
    Abs


    Week 4

    Box squat(14"/briefs)- 245+080 lbs Chainx10x2
    RAW squat(belt)- 270x2x5
    Pull Thrus- 2x10-15
    Wide grip pullups- BW+30 lbsx2xfailure
    Calf raises- 2 sets
    Abs


    Week 5
    Box squat(14"/briefs)- 245+120 lbs Chainx8x2
    RAW squat(belt)- 285x2x5
    Pull Thrus- 2x10-15
    Wide grip pullups- BW+40 lbsx2xfailure
    Calf raises- 2 sets
    Abs


    Week 6

    Box squat(14"/briefs)- 245+160 lbs Chainx6x2, work up to max single
    RAW squat(SSB/no belt/ATF)- 180xfailure
    Pull Thrus- 2x10-15
    Underhand grip pulldowns- 3x8-12 reps
    Abs


    Week 7 (Deload week)

    Box squat(14"/briefs)- 245x6x2
    RAW squat(belt)- 300x1x5
    Pull Thrus- 2x10-15
    Wide grip pullups- BW+50 lbsx2xfailure
    Calf raises- 2 sets
    Abs


    Week 8

    Squat(full gear)- Work up to heavy single(test)
    RAW squat(belt)- 315x2x3
    Pull Thrus- 2x10-15
    Wide grip pullups- BW+60 lbsx2xfailure
    Calf raises- 2 sets
    Abs
    Last edited by Chris Rodgers; 02-13-2007 at 10:34 PM.
    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
    King Nothing ericg's Avatar
    Join Date
    Jan 2001
    Location
    Maine, USA
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    When is your meet? You best be making a post with all the results and fluff.

    Sorry if you already had it and posted a thread ive been gone for a few days.
    Current Stats --------------- Training Goals: Improve athletic conditioning.
    Squat - 305lbs - 1/23/06 ----- 335
    Deadlift - 415lbs - 2/4/06 ---- 435
    Bench - 90s*7 ----------------- 100s*5
    Weight - 208 ------------------ 190
    Height - 5'10"

    My Journal|My Routine|My FitDay
    WBBB|"Many of life's failures are people who did not realize how close they were to success when they gave up" - Thomas Edison

  3. #3
    Gaglione Strength Chris Rodgers's Avatar
    Join Date
    Jan 2001
    Location
    LI,NY
    Posts
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    Eric- I weigh in tomorrow morning and then I compete on Saturday. I have no idea what's gonna happen, but if I can put some weight on between tomorrow morning and Saturday morning, an Elite total is the goal. Either way I'm going to have a blast. Tons of great people there and I am going up with a very large crew.
    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

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