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Thread: squat program

  1. #1
    Registered User TheManchild's Avatar
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    squat program

    so i've seen all these bench programs to increase your BP, but this summer i wanted to gain about 50lbs+ on my squat. i was just wondering if anyone knows a good squat routine that has given you or someone you know solid gains
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  2. #2
    misc broscientist grad. jacko16's Avatar
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    i do 1 warmup set of 10 reps then 4x12 increasing weight....i do for warmup..135x10...then 185x12....215x12.....235x12.....245x12...my max 2 weeks ago was 225x10...so mines gone up 20lbs+2 more reps...in 2 weeks.
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    I know this is gonna sound wrong, but it works great for me.

    Whatever my one rep maxium is, I usually subract 20lbs and START with the HEAVY weight.

    I dont know why, but when I start out with the Heaviest weight first, I can usually BREAK my current record very soon.
    Because if you start with heavier weight, and act as if it's the MINIMUM, it shocks your muscles, and you'll get nice and sore almost everytime.


    I find that when I start with warm-ups and start with LOWER weights, that by time I actually GET to my higher weights, that Im just TOO ****in tired to lift it!!!


    I dunno, I just got this pyschological mind game in my head, if I warm up with 145lbs, and suddenly jump to 180 or 225lbs, my body just FREAKS and Im like "damn this is too heavy"

    Yet, if I start with 190 or 225lbs, my mind and body gets TRICKED and thinks this is the "norm" for me....

    I guess I just have so much more power the first few Sets, so I waste that energy by using HEAVY weights in hopes of breaking my old numbers, and it just doesnt feel as heavy to me the first few sets as it would if I pyramid'ed my way UP.


    Dont ask me HOW or WHY, but that technique WORKS for me every time....
    I just CANNOT do squats any other way, period.
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  4. #4
    Registered User TheManchild's Avatar
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    actually thats alot like what i've been doing. and i jumped from a 1RM of about 245 to a 1rm of 305. so it worked so far but i slowed up and stopped gaining, i kept trying to do sets with like 285 or so (because i can actually rep that out pretty solidly) but i guess without like a set routine or soemthing i have slowed my gains.
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  5. #5
    Get'n huge you know partymonster975's Avatar
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    20 rep squat program.
    I went from 225-295 on it and I didn't even do the last 2 weeks.
    U have to drink a 1/2-1 gallon of milk a day though.
    S
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    Registered User Scotty.'s Avatar
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    I have just been doing Rippetoe's 3x5 for squats, which has me squatting 3 times a week. Every time I am able to complete all 15 reps, I jump up 10lbs for the next day. I started at 185lbs at the end of March. I was able to do my 3 sets of 5 of 245lbs on Friday, so its my first attempt at 255 on Monday.
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  7. #7
    Registered User TheManchild's Avatar
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    Originally Posted by partymonster975 View Post
    20 rep squat program.
    I went from 225-295 on it and I didn't even do the last 2 weeks.
    U have to drink a 1/2-1 gallon of milk a day though.
    why the milk? i've heard of this program but never actually looked into it. i assume for calcium and extra protien? i donno i get 1.5 times my bw every day anyways but do explain reasoning
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  8. #8
    Get'n huge you know partymonster975's Avatar
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    yea, its for the calories and protein. Its actually been called the squat and milk program, it asks for it and it has worked so I did it. It just part of the program. I suggest the half gallon, the first day i did a gallon and felt bad.
    S
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