hey guys i would be very happy if any of you would comment on my squat routine and my other routine suggestion
I squat two days a week 1 front squat and 1 back squat, i would like to squat way more but my knees just cant take it , on my squat days i do different deadlifts variations of 3 sets in the 3 - 5 rep range plus extra posteriorchain work like glutehamraise etc
this is the way i currently squat
Monday Back squat / friday front squat
Sets 1 - 3: Warm-ups with a load lower than 60% of the competition max/personal record
Sets 4 - 7: Work up to the daily 1 rep maximum
Sets 8-9: Daily max - 40lbs for 3 reps
Sets 10-12: Daily max - 25lbs for 2 reps
The other routine is something i come up with myself but with inspiration from other programs, it is kind of a 3 week cycle :
week 1 : monday 5x5 back squat friday 5x5 front squat
week 2: monday 5x3 back squat friday 5x3 front squat
week 3: monday 5x 1 back squat friday 5x1 front squat
for the 5x5 the 3 last sets are straight work sets
for the 5x3 there are worked up to 1 o 2 heavy triples
for the 5x1 there are worked up to 1 o 2 max singles (without psyching up)
at the end of the cycle either deload depending how i feel, or go for another cycle
i squat oly style and without any support (belt , wraps etc)
what to you guys think about my squat routine suggestion ?
