Mattjp's Training Log

If I wanted help I’m how to prioritise and improve my squat:
I would ask someone much stronger than me like @markko to help.

What has helped me in the last year has been increasing the frequency of squat to 3 days a week. 1 heavy day (5 x 4 reps), 1 light (3 x 8 reps) and a medium or technique day (3 x 6 reps) the idea here is to work on an area of weakness an example here would be paused squats or tempo squats.

Don’t do the same weight every week and don’t max out, you need a progression method that works for you.

Heavy - 75% 80% 85% deload
Light - 65% 70% 80% deload
Medium - % will vary depending on variation, I also use the same weight for all three weeks, and work on improving the weakness i.e. bracing or speed.

When you finish a block you increase the max Or your actual weights lifted and start again. With mine currently I increase the weight for each week by 2.5kg, so at the end of the block I am working with a weight that was 2.5kg heavier than the last block. It also means that the first 2 weeks of the block are with weights I’ve already trained with. This seems to help me physiologically and makes the first 2 weeks of the block a little easier.

Then just keep repeating for as many blocks as you want or need or until you stop progressing.

I’m sure mark with have a different plan as will many others on here. There are many ways to achieve your goal.
Sorry @mattjp for the hi-jack

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