Ok. Next twelve weeks gonna look like this.
Day1. Olympic/explosive lifts day.
Day2. Off
Day3. Squat or deads
Day4. Off
Day5. Squat or deads (whatever wasn't done on day3.)
Day6. Bench/push
Day7. Off
Squats and deads will follow this format
Squat – Weekly Percentages
Week One:*5 x 75%, 5 x 80%, 5 x 85%
Week Two:*10 sets of 5 reps @ 70%
Week Three:*4 x 77.5%, 4 x 82.5%, 4 x 87.5%
Week Four:*10 sets of 4 reps @ 72.5%
Week Five:*3 x 80%, 3 x 85%, 3 x 90%
Week Six:*10 sets of 3 reps @ 75%
Week Seven:*5 x 80%, 5 x 85%, 5 x 90%
Week Eight:*10 sets of 5 reps @ 75%
Week Nine:*4 x 82.5%, 4 x 87.5%, 4 x 92.5%
Week Ten:*10 sets of 4 reps @ 77.5%
Week Eleven:*3 x 85%, 3 x 90%, 3 x 95%
Week Twelve:*10 sets of 3 reps @ 80%
The Heavy Stuff
The heavy weeks are performed on the odd-numbered training weeks, and involve working up to three main work sets of 5, 4, or 3 reps, depending on the week.The percentages will be "waved" from lighter to heavier twice over the 12-week period, with the second wave being heavier than the first.The rep ranges decrease as the weight lifted increases, which helps increase strength over the 12 weeks.The focus here is on the amount of weight moved and rep speed, and the goal on all work sets is to move the weight as explosively as possible.Rest periods should typically be 3-5 minutes for the main work sets. However, the key is to be sufficiently recovered before starting the next work set, so take longer breaks between sets if necessary.
The Volume Work
The high volume weeks are performed on the even-numbered training weeks, each consisting of ten work sets after warm-ups.The rest periods are much shorter, around 45-60 seconds. The weights used will also be much lighter.While in the heavy week you'll reach training weights as high as 95% of your one-rep maximum, you won't exceed 80% of your one-rep max during the high volume weeks.However, don't mistake lighter as meaning less effort, as many find the opposite to be the case. The high number of sets combined with short rest periods has sent more than one athlete searching for the ralphing pail.Like the heavy weeks, a wave-style of programming is used to facilitate strength gains while minimizing the risk of overtraining.
Assistance Work
All my programs are designed to test your strength mentally as well as physically. Although the emphasis on your leg day will be on squatting, the assistance work is the furthest thing from a walk in the park.
Heavy Squat Weeks (Weeks 1, 3, 5, etc.)
During heavy weeks, leg presses, walking lunges, lying leg curls, and barbell stiff legged deadlifts will round out the leg day.The leg presses will be performed in a pyramid style, with the weight increasing while the rep range decreases. The goal is to go as heavy as possible, and each heavy week you should try to hit a PR in the amount of weight lifted.
Leg press:*Work up to sets of 10, 8, and 6 repsLunge:*3 x 20 reps
Lying leg curl:*3 x 8 repsBarbell stiff-legged deadlift:*3 x 8 reps
Light Squat Weeks (Weeks 2, 4, 6, etc.)
For the high volume weeks, again we'll go straight to leg pressing after squatting, but this time the purpose is to force as much blood into the legs as possible.The goal is to complete 100 total reps in four sets while resting no more than three minutes between sets. Here the focus is on completing the reps within the required time frame and not the load.
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