SQUAT ... and squat again !!!

Is your squat lagging behind your pull?

Are you a long-legged lifter with deadlift 50k bigger than your squat?

Skinny legs?

Good, it can be changed.





Train three times a week.
You will do four squat sessions.
Eat a lot.
Form must be textbook perfect.
Leave your ego at home.
You MUST complete all sets and reps on squat, you may cut out the fluff stuff.
Don't be a pussy, your body will adapt.
8 week cycle. Quit making excuses, just finish it.

week 1: 6x5@60%
week 2: 5x5@65%
week 3: 5x4@70%
week 4: 4x4@75%
week 5: deload 2x2@60%
week 6: 6x3@80%
week 7: 5x2@85%
week 8: 4x1@90% or take 3 singles at 90%, 92%, 95%, respectively or go for a new MAX


template:

Monday (this is your most important day, eat and sleep well on Sunday)

POWER SQUAT: programming
bench press: 6x5@60% (same sets and reps and weight through the whole cycle)
POWER SQUAT: 5x4@70% (same sets and reps and weight through the whole cycle)
fluff stuff (abs, lats, hams, lower back): do 1 exercise 3 sets of 8-20 reps


Wednesday

HIGH-BAR SQUAT: programming (calculate your high-bar squat around 90% of your power squat)
floor press: 6x8@60% (same sets and reps and weight through the whole cycle) + downset of 20-30 reps (with 2 reps left in the tank)
Romanian DL: 5x5@60% (same sets and reps and weight through the whole cycle)
fluff stuff (abs, guns, delts): do 1 exercise 3 sets of 8-20 reps


Friday

bench press: programming
overhead press: 4x8
FRONT SQUAT: 4x4@70% (same sets and reps and weight through the whole cycle; use about 80% of your power squat for your calculation)
fluff stuff (rows, abs, guns): do 1 exercise 3 sets of 8-20 reps




Squatting is your main focus. Other things are just maintanance level. It's ok for 8 weeks, don't panic. Your bench will not drop 30k because you do lots of squatting now. Most likely, all three powerlifts will go up :-)


Good luck and share your progress with others.