HomePowerliftingSQUAT ... and squat once more !!!

SQUAT … and squat once more !!!


Is your squat lagging behind your pull?

Are you a long-legged lifter with deadlift 50k larger than your squat?

Skinny legs?

Good, it may be modified.

Prepare thrice per week.
You’ll do 4 squat periods.
Eat loads.
Kind have to be textbook excellent.
Depart your ego at house.
You MUST full all units and reps on squat, you might reduce out the fluff stuff.
Do not be a pussy, your physique will adapt.
8 week cycle. Stop making excuses, simply end it.

week 1: 6×[email protected]%
week 2: 5×[email protected]%
week 3: 5×[email protected]%
week 4: 4×[email protected]%
week 5: deload 2×[email protected]%
week 6: 6×[email protected]%
week 7: 5×[email protected]%
week 8: 4×[email protected]% or take 3 singles at 90%, 92%, 95%, respectively or go for a brand new MAX

template:

Monday (that is your most essential day, eat and sleep effectively on Sunday)

POWER SQUAT: programming
bench press: 6×[email protected]% (identical units and reps and weight via the entire cycle)
POWER SQUAT: 5×[email protected]% (identical units and reps and weight via the entire cycle)
fluff stuff (abs, lats, hams, decrease again): do 1 train 3 units of 8-20 reps

Wednesday

HIGH-BAR SQUAT: programming (calculate your high-bar squat round 90% of your energy squat)
flooring press: 6×[email protected]% (identical units and reps and weight via the entire cycle) + downset of 20-30 reps (with 2 reps left within the tank)
Romanian DL: 5×[email protected]% (identical units and reps and weight via the entire cycle)
fluff stuff (abs, weapons, delts): do 1 train 3 units of 8-20 reps

Friday

bench press: programming
overhead press: 4×8
FRONT SQUAT: 4×[email protected]% (identical units and reps and weight via the entire cycle; use about 80% of your energy squat on your calculation)
fluff stuff (rows, abs, weapons): do 1 train 3 units of 8-20 reps

Squatting is your predominant focus. Different issues are simply maintanance stage. It is okay for 8 weeks, do not panic. Your bench is not going to drop 30k since you do numerous squatting now. Most definitely, all three powerlifts will go up đŸ™‚

Good luck and share your progress with others.

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