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  1. #1
    Registered User CringeDaddy's Avatar
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    Thoughts On My Custom Squat Focus Program

    Howdy Brothers,

    I have been bodybuilding for three years, but have recently become very interested in powerlifting. All of my compound lifts are respectable, except for my squat. So this program I made is specifically focused on building up a front squat. I also want to maintain (or hopefully improve) my bench, so that is the secondary focus of the program.
    Like I said, I have never powerlifted before, so I just wanted to run this program past everyone real quick to get some opinions.

    Here's the program:

    Monday WeightxRepsxSets
    Front Squat 75% x 5 x 1
    87.5% x 3 x 1
    95% x 1+ x 1
    87.5% x 3 x 1
    75% x 5 x 1
    Leg Curl - x 8 x 5
    SS Grip Cable Row - x 12 x 4
    Dumbbell Incline - x 8 x 3
    Seated OHP - x 5 x 3

    Wednesday
    Paused Squats 75% x 5 x 6
    Paused Bench 75% x 5 x 5
    Pull Ups - x 8 x 3
    Tricep Extensions - x 8 x 4
    Wrist Curls - x 15 x 4

    Friday
    Squats 90% x 3 x 5
    Rack Push 75% x 5 x 1
    85% x 4 x 1
    95% x 1+ x 1
    85% x 2 x 1
    75% x 5 x 1
    Chin Ups - x 10 x 3
    Face Pulls - x 15 x 4
    Farmers Walks 75% x - x 3

    The 1+reps are AMRAPS using the ame principle as nSun's 5/3/1 program, where you do as many reps as possible and the weight next week increased based off of reps completed.
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  2. #2
    Registered User utfootball4's Avatar
    Join Date: May 2006
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    Sure give it a try. What's the point of wrist curls.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

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    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
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