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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10-19-2019, 10:40 AM #1
Thoughts On My Custom Squat Focus Program
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10-23-2019, 07:02 PM #2
Sure give it a try. What's the point of wrist curls.
Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881
I know what I have to do, and I’m going to do whatever it takes.
If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
~ Florence Griffith Joyner
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