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  1. #1
    Registered User shorty1454's Avatar
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    best squat program

    so anyone know of a good squat program, my squats suffered due to an injury at the end of august(pulled spinal erector) and i havent been able to get them back up very fast, they're about 235-245 ish right now and i would like to get close to 315 again before next may(im a freshman in highschool and thats when the school year ends for me) im gona be working around some deadlifts(1-2x per week) and 3 x per week upper body, squats could be done on those days too.

    im thinking a squat every day program would be a good one right now.

    i would also like to do some leg work with squats since i do want to have a nice pair of wheels to go with those squats.

    any ideas ?
    no point lifting if you don't do it heavy.
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  2. #2
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
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    https://forum.bodybuilding.com/showt...post1590896481
    Sheiko for intermediate (Разрядники)
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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