First of all, this is my first time in CT’s forum and I had no idea how many others were using the “layer” concept. Personally I have used it for the past couple months and have had great results with it. I wanted to share my squat layer that I have used for four weeks now with eye popping results. Here goes:
Front squat: ramp to 1RM
Front squat: 90% clusters x 2
Back squat: ramp to 1RM
Back squat: 90% cluster x 2
Back squat: 70% max reps/rest 20 sec/max reps
I managed to tack on another back squat cluster this morning, but for the past four weeks this is what I used. I always use full ass to heels front and back squat. The front squat really improves position and stability for the back squat and the clusters feed into the max reps very nicely. I progressed via increased 1RM and shortening rest between cluster reps, generally trying to fit more work in less time.
I’ve always been a fan of high rep squatting and with this setup I have enjoyed increased strength AND incredible leg growth. In fact, I split my work pants at end of the day yesterday–luckily no one was around as I walked out to my car!
I’m looking at introducing new squat variations for my squat day starting next week. I have no experience with jump squats, bottoms up squats, or partial squats but I’m excited to give them a try.
Anyone else have a great squat/leg workout that produced incredible results? Thanks for reading!