Squat Ramp to 2 RM, Then Backoff Sets. Planning Progression/Deload?

Training
1

Coach I’m wanting to bring my squat up. Like a lot of your followers I’m after strength and size

The ramp method has always worked for me for strength.

I was thinking of:

  1. Ramp to 2 rm
    60%x2
    65%x2
    70%x2
    75%x2
    80%x2
    85%x2
    90%x2
    95%x2

Then back off to around 85% of max and do 3x5

Then front squat 3x4 to 6 dbl progression

Then hamstrings 3x6

  1. How would you progress on this from week to week?

  2. When would you deload?

Thank you

2

I would actually do waves…

Here are some options…

#1
Week 1: Ramp to 3RM
Week 2: Ramp to 2RM
Week 3: Ramp to 1RM
Week 4: Deload: ( 3 x 1 with 3RM)
Repeat

#2
Week 1: Ramp to 5RM
Week 2: Ramp to 4RM
Week 3: Ramp to 3RM
Week 4: Ramp to 2RM
Week 5: Ramp to 1RM
Week 6: Deload: 4 x 1 @ 3RM
Repeat

#3
Week 1: Ramp to 3RM
Week 2: Ramp to 2RM
Week 3: Ramp to 3RM
Week 4: Ramp to 2RM
Week 5: Ramp to 1RM
Week 6: Deload; 4 x 1 @ 3RM
Repeat

I would use a 12 weeks cycle. So if you pick option 1 you do the wave 3 times, if you pick option 2 or 3 you do the wave twice.

On week 12 (which is a deload) I would actually do a peak week doing submax workouts only on your big lifts on Monday and Wednesday then test your lifts on Friday and Sunday (2 lifts each day).

After 12 weeks, take a week off or do very easy training 3x a week

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3

Thank you for that. I like how option 1 looks.

Would the drop down sets of 3x5 at 85% still be ok or move on to another exercise after the ramp?

4

Yes, these are fine

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5

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