anyone know of a program specifically for adding pounds to your squat
Hmm Mike Robertson Wrote a 5x5 variation not to long ago you might check out, West side is always a great option, and CW’s new book has a w/o for each of the three big lifts.
Other than that work your butt off ID your weakness and attck it (them) dont ignore the hams, glute and post. chain. ab work as well HEAVY.
Phill
smolov squat routine
this is the holy grail of squat programs.
do a google, and read up!
I tried a bunch of stuff and didn’t make much progress until I went with a conjugate split. 2 days lower, 2 days upper.
I followed the various free articles available here and at elitefts.com. I started with Joe Defranco’s Westside for Skinny Bastard’s but didn’t make much progress on it so I switched to the regular approach.
My 1RM squat went from 265 to 315 in about 3.5 months, and my good morning went from 145 x 1 to 225 x 5 in the same time period.
What are you squating and deadlifting right now?
I just got done with this routine. It put about 30 pounds on my squat. I based it off of a workout I read of some powerlifters web site (but dont remember where)
Monday
warm up
Set-1 10 reps (easy)
set-2 5 reps (about 70% or whatever)
6 sets at 80%-85% for 2 reps…about 60 to 90 seconds rest.
each week I would add 5 percent. My body started getting used to pushing heavy wieght and not going for reps like I had been doing (I just finished a 5x5 program). Thus I could add an additional 5-10 pounds for last couple of sets even with the additional percentage.
Wednesday I would front squat no belt doing different variations. 5x5 or shot for a PR 10 rep max. Just never did the sam routine but would always front squat. (I’m not sure if it’s even needed but I enjoy doing them)
After 4 weeks of this program having not tried a PR yet. I would finish my 6x2 and start making attemps at a new max. I broke my old max by 30 pounds. And still have more in me!
Something to try if nothing else!
[quote]HoratioSandoval wrote:
What are you squating and deadlifting right now?[/quote]
Very good ? and can make a huge difference in recomendations.
Phill
[quote]Phill wrote:
HoratioSandoval wrote:
What are you squating and deadlifting right now?
Very good ? and can make a huge difference in recomendations.
Phill[/quote]
Agreed. I think the follow up question would be how long have you been training? Who taught you how to squat? Is your form solid?
Every time I get stuck I film myself to make sure I’m still in the groove. If you have a PLer at your gym they could critique your form as well.
[quote]stallion wrote:
smolov squat routine
this is the holy grail of squat programs.
do a google, and read up![/quote]
Also the holy grail of pain…
[quote]ah_dut wrote:
stallion wrote:
smolov squat routine
this is the holy grail of squat programs.
do a google, and read up!
Also the holy grail of pain…[/quote]
true, but pain really is weakness leaving the body!
i have done smolov twice. each time has added approx 66lbs to my 1rm sq.
1rm is now at 528@220 equipped (loose suit) and estimated 462raw
smolov is hell. but it last for only three months.
if you want to increase your squat bad enough, this is it!
but be prepared to enter zoombieland in base meso cycle!
it truly is hell!
I’ve been training with weights consistently (4-6 sessions a week) for about a year, but for the 4 years before that I would do sprints and plyos twice a week and weights once a week with my hockey team. I squat 275 and dead 330. We had a PL as our hockey strength coach so my form atleast started correctly, but I havnt really checked it.
Thanks for the help guys
I had about the same numbers as you. Six months ago my 1RM in the squat was 265 and my best deadlift was 370. Last month I hit a 605 box squat and I pulled 565 yesterday. I started doing using the Westside conjugate method and lifting with a group of elite and master level lifters. That was the key for me. They pushed me to do more than I ever thought I could do and wouldn’t let me settle for anything less.
Ok I agree with the smolov program but don’t take that to the bank cause it’s the only serious squat program I’ve tried thus far.Does it work?Shit I’ll swear by it.I went from a 470 1rm(raw) to 550x2@215.And also threw on a Metal suit for fun and hit a pretty solid and steady 600 w/ more left in the tank.
Believe me it’s toture though.But hey you’ve gotta do the work any which way you go about it.
you guys that did smolov did you do it with a widestance powerlifting style backsquat or with an oly style back squat?
Also do you think its possible to utilize this in an effort to increase your front squat?
Has anyone gained weight after doing the Smolov routine? I may give it a run one day.
I just finished the base cycle in smolov and went from 171 lbs to 182 without making a conscious effort to bulk (I’m 5ft7.5). However, I had been as high as 178 before starting the routine so I am sure that is one reason why those lbs came back more easily.
[quote]mikren wrote:
I just finished the base cycle in smolov and went from 171 lbs to 182 without making a conscious effort to bulk (I’m 5ft7.5). However, I had been as high as 178 before starting the routine so I am sure that is one reason why those lbs came back more easily.[/quote]
mikren,
Sounds good. I figured that there would be some bodyweight increase with such a huge increase in strength.