Yeah man, and my lower body needs all the help it can get!
I may increase squat frequency but I’ll just give it a bit more time and see how I go.
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You’d probably like the program the squat dude was on, in ten weeks he outgrew two pairs of jeans while getting leaner.
The dude was a genetic monster, really all “hypertrophy” work I had him do was four sets of leg press and couple of sets on leg curl and calf raise per week. Apart from that it was only back squats for lower body.
But what could help you is adding squat frequency and critically thinking; is the back squat an effective quad builder for you? For me personally, low bar squats do nothing but grow my hamstrings and lower back, while high bar squats can be a decent quad builder, but I’d still get more out of hack squat machine, front squats or smith machine squats.
I struggle squatting once a week too, the DOM’s are the worst.
All of my barbell squatting is done high bar and it mostly works my hams, glutes and lower back. Quads don’t get much attention.
I could drop the Preacher Curl Day in favour of a front squat or Hack squat day. I’m going to have to ease into it though as it is a much higher CNS debt swapping those movements. As far as CNS drain we have:
Bench Press Day - medium
Back Squat Day - high
Chin-ups Day - medium
Incline Bench Press Day - low
SGHP Day - medium/high
Curl Day - low
SGHP I could see having a higher debt as I grow accustomed to the movement and put more weight on it.
As it stands, I’m still adjusting to the increase in training days so for now I will stick to squatting once a week and as you suggested I may do a few sets after my curl day or something.
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It’s funny you mention that, I don’t really get DOMS that bad from squatting as long as I start with pretty high frequency. I was worried dropping to one day a week would bring back the soreness but it hasn’t so far.
Thursday 31st May
Lat Day
Lateral Raises
8kg 2x14
Leg Press Calf Raises
120kg 2x15
Pull-ups
Layer 1 - nope
Layer 2 - 2RM
80kg x 2
85kg x 2
90kg x 2
95kg x 2
97.5kg x 2
Layer 3 - Cluster Reps
87.5kg 3x6
Layer 4 - 5sec Eccentric
67.5kg 3x6
Layer 5 - Constant tension
Horizontal Cable Rows Lv 8 x 2
Good session. Really enjoy weighted chins.
Weight was around 79kg but I called it 80kg for ease of loading.
Did I mention that I got accepted into the Army to be trained as an officer? Yeah that’s happening from July 10. Ridiculously excited!
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OMG When did that happen. Massive congratulations mate.
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Hell yes man!! Congrats
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I got told a few days ago that I have my pre fitness assessment test coming up. I did it this morning before work and aced it. As the Beep test I was running clicked to 7.5 the army guy I was running with was like “welcome to Duntroon”. Was very surreal!
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Congratulations man! That must feel pretty damn good.
Remember, a general in a fortnight
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2 weeks? That’s piss weak. The moment he sets foot on army grounds he should get immediately promoted through sheer force of will. Lol
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Is this a fortnight of officer training or a fortnight after I become an officer? Haha
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I’m sure I won’t be the only strong willed person there! That’s part of what makes it so exciting. No offence to the general population but I’m kind of over being surrounded by turkeys 
not that there are many turkeys around me, but they stand out!
Hey Irish
Congratulation mate. Awesome news.
You must be so exited 
Thanks mate! So very keen for this. I was just telling my nan (grandmother) that it’s not even the end result of being an officer that I am most excited for, it’s the gritty, tough training that I can’t wait to participate in!
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It’s going to be such an awesome experience for you i reckon, you’ll fit in nicely.
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I’d say a fortnight from now
But really, I think you’ll like the army - I was just a squad leader and I loved the damn place! Now of course your army career and my military service can’t really be compared as equals but I don’t think it’ll differ that much in the end.
Congratulations mate! See you in Canberra
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Fuck yeah you will! They will hopefully drive my Colorado down on the back of a truck so I can have a bit of freedom down there.
Cheers mate 
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Saturday 2nd June
Incline Press Day
Leg Press Calf Raises
120kg 2x15
Hanging Leg Raises 2x15
Incline Bench Press
Layer 2 - 2RM
30kg x 2
35kg x 2
40kg x 2
45kg x 2
50kg x 2
Layer 3 - Cluster Reps
45kg 3x6
Layer 4 - 5sec Eccentric
35kg 3x8
Layer 5 - Constant tension
25kg x 2
Good session. Felt stronger than last time with same weight.
I think im going to drop the Isometric Press at the start of these workouts. Just adds time that I don’t usually have and I feel it doesn’t prime me for the 2 rep max sets that it’s supposed to do.
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