How many days is this squat program?
We have it planned for 6 weeks we just started week 3 it has a deload week next week… 3x2 at 65% so that will be a welcome relief. Actually the fatigue is hitting just about right…having to dig a little into the mental/ emotional reserves just before the deload.
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Jesus! Thats one hell of a set man.
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Your realize that 70% us supposed to be close to a 12 RM? You have fun with that one! 
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By the time I get to it. It may be my 25 rep max. 
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First off, great work hog. Awesome progress. You are a hard worker and it’s paying off.
RE above. Most do hip thrusts/glute bridges wrong. Cut the weight way back and drop the bench.
Get a db, put it in on your hip crease supported by your hands arms. Focus on using your hips and glutes. Pause at peak contraction and use 1.5 reps. It’s a game changer.
I have no clue why hip thrusts/glute bridges became a strength exercise. Seeing people with a barbell and 2-3-4-500lbs boggles my mind.
If done correctly, the final reps of a 350 set or R/P set will be so painful but in the right place. Like yesterday 70x16+10+7 or whatever nearly crippled me. These were 1.5 reps too, so double the peak contraction.
Awesome exercise, if done correctly.
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Just a preview we finished a gym session today. Both the young guns came back for a leg day. They survived and thrived. Young adaptation. Now they are power clean maxing while I am taking geratol.
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4/7/2018 pillar squats + Hypertrophy legs
Pillars:
45x10
95x5
155x25
Hypertrophy
Squats: screwed these up miss counted the sets and did an extra one
155x15
165x15
175x15
185x15
195x12
Ft squat:
115x12
135x12
155x12
Bb rev lunge: (1st time with bar)
45x12
55x12
65x12. Need to work on form a bit
SS leg curl/ extension
30x10/40x12 x3
Calf on supercat:
90x25, 25, 15
End of templet
Bonus:
SS RDLs/single leg press
(135x10/ 90x10)x3
Power clean singles:
135
225— miss
185
On a day we contemplated not doing this workout it ended up being a great day at the gym. I didn’t think my body would physically be able to do the squats. But it really loosened up and responded well! Solid day.
The two high school seniors called before the workout asking when it was going down…they crushed it with weights that were more geared to their maxes and they were gassed, but finished strong!
Post workout meal:
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Damn Hog you’re a beast, what a huge workout
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Thanks @mortdk
I don’t feel like a beast. I feel like a puney little twerp. When my squat gets over 4 plates maybe a lil beast will be warranted. 
The kids tell me “coach you’re a beast dude”.
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I guess if you don’t earn the Beast title by the load on the bar then you can earn it by how many times you do the load on the bar… and then another exercise, and another, and another, and another.
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Haven’t been here in a while. Besides the nice shoes what’s been going on?
Nothing much. We are doing some Hypertrophy work, killing the legs, and gaining weight while loosing bf…nothing really special…
How is your work going
Been slacking on the GIFs recently but I’m back to spam this place up.
Btw if you wanna be a beast just bulk up to SHW ez.
I’m trying to stay below 250 for now thx. Gaining is easy. Not interested in getting bigger without the BF being sub 15%. 245 most days…I don’t have a BW bench yet. But I will by the end of summer if I stay healthy. Thinking bench getting to 270ish by Aug is in reach. Hopefully the DL will be close to 5 plates and squat 350-370ish.
Big strength block coming up after this frolic into Hypertrophy land…12-20 weeks of pure strength training
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I think that a person develops a lot of his strength in the early stages of the lifting career.
It’s just a theory, but here’s why.
In high school, out of the big three (or four), I only did bench. I never squatted and only did trap bar deads on occasion (usually max out days). I did a lot of leg press. I also did hang power cleans and some back work.
Looking at my strength now compared to others around here makes me think those early were more important than I thought. My bench is about the same as when I graduated or worse, but I can put up 275 most days of the week. My squat is garbage! I got buried by 3 plates right before my hip surgery. My deadlift isn’t too shabby but it’s always been somewhat trained by my cleans. I could trap bar dead 405 for a few reps on max out days without training it at all.
So, in conclusion, I suspect that those high school years set the tone for my strength on the big three or four. When I look around the forum I see guys doing my PRs for back down sets on squats and deads but I’m close to them on bench. It’s strange because while I do bench, it’s usually not a priority.
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That is interesting. So what are your thoughts on older people that never lifted in late puberty? Does their experience relate to the activities they participated in? Or is the strength related to the movements they performed in their noob phase of exercise.
I’m not quite sure. How do you feel? You’ve emphasized everything pretty equally until this squat program, right?
I think that or wonder if my lack of focus on squats early in my lifting days has led to where I am now - - - which is a struggle to produce results equal to my other lifts. I’m talking ratios.
It seems that 3/4/5 plates is a standard and accepted goal for lifters. That leads me to believe that those are acceptable ratios from one lift to the next. I’ve managed to knock on the door of a 3 plate bench and I’ve pulled 5 plates. I’ve never been near a 4 plate squat. I think 365 is my best but it may have been 355 or 360.
I’ve squatted probably 80% of the time during my training. When not squatting I’ve done leg press, lunges, and other leg work.
I did zero deadlifting until 2016. I did power cleans and clean pulls up to 350 lbs though.
I wouldn’t say I’ve neglected squats; if anything, I’ve done it more than deads. And yet I’ve somehow managed to pull 5 and only squat 3 and change. But going back to my starting days I did hang power cleans in high school while not squatting (we didn’t even max on squats until my senior year).
So my pathetic squat is a result of neglect in the early stages or I’m just plain not built for it (compared to the other lifts).
I think my starting points for bench and deads were much higher than squats once I started worrying about my strength.
End of babbling…
I ran in high school, played, tennis, basketball, and baseball. Lifted a weight less than 10 times total. I have no past in weights. I did work construction for 17 years and pulled a ton of wire, ran heavy ass pipe overhead, climbed up and down ladders, etc…
If the early lifting experience is what shows up later, then that would account for why I’m able to handle volume. I always have had endurance. I could probably run 3 miles today and not run much in 3+years.
My early overhead work would explain why my OHP progressed so quickly and the miles and miles of wile pulled would explain the strong back.
You may be on to something. We need more evidence.
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The scientists call it General Physical Preparedness.
General Bad Ass stuff you did before gets you ready for more specific or directed work later. The more bad ass you are before you get Specific in your training, the more Bad Ass your Specific results will be.
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