Article Courtesy of Liam Tweed
Note the first three weeks.
When following this squat routine (designed for a lifter with a 400 pound max lift) during the first three week time frame, only use a lifting belt for support. After that point, if you use them, utilize your lifting suit, knee wraps, and wrist wraps.
After watching hundreds of people cycle for a meet, I have noticed that six to eight weeks away from the contest technique is normally established and remains the same until the day of the meet. Be it good, or bad; whatever form they have is deeply ingrained and hard to change. Trying to make changes in your form from this point somehow leads to inconsistencies, which makes you question what is correct technique for the lift.
To start off this 10-week cycle, you will first put your muscles in better condition. You also get a feel for the best leverage in the squat by starting the first 3 weeks with high reps. It is important that you start each squat day with at least 15 minutes of warmup and stretching.
This squat workout needs to be done only once per week, typically on a Monday. In your first six weeks, add the following exercises on Wednesday: leg curls and leg presses, 5 x 8 reps. Ab crunches s should be done seven days per week, and on three of those days increase the resistance by using weights. 3 sets of 15.
Week 1: maximum rest time between these sets is 4 minutes.
135x25
185x25
205x25
185x25
Week 2: maximum rest time - 4 minutes.
135x25
185x25
225x25
185x25
Week 3: maximum rest time - 4 minutes.
135x25
185x25
235x25
185x25
Week 4: maximum rest time - 2 minutes.
135x10
205x3
270x1
310 x 5 x 4 sets
Week 5: maximum rest time - 2 minutes.
135x10
205x3
275x1
320 x 5 x 4 sets
Week 6: maximum rest time - 2 minutes.
135x10
225x3
285x1
330 x 5 x 3 sets
Week 7: 1 to 2 minutes rest between sets from here on.
135x10
205x3
275x2
310x1
350 x 3 x 4 sets
Week 8:
135x10
205x3
275x2
320x1
365x3
360x3
355x3
350x3
Week 9:
135x10
225x3
285x3
325x2
385x3
375x3
365 x 4 x 2 sets
Week 10:
135x10
225x3
285x3
325x2
375x1
400 x 2 x 3 sets.
On the day of the meet, warmup poundages should go like this:
135x10
225x3
285x3
325x2
Your opener should be a weight that you can do without question, no matter what happens:
370 in this case,
2nd attempt 405,
and third attempt 425 to 440.
Enjoy Your Lifting!
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