Increasing my Squat

[Garza]

What do you suggest for increasing the squat, I am into powerlifting and my squat lags behind. I'm just interested in improving my one rep max.

 

[bignate73]

http://www.testosterone.net/html/body_149squat.html

this was an interesting read from the powerlifting perspective.

 

[Garza]

Thank you.

 

[supersizeme]

post your squat routine including poundages, garza

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[Garza]

I do 3 sets of 6 with 185 lbs. But first I warm up like this:

10% for 20 reps
30% for 10 reps
60% for 5 reps
80% for 3 reps
90-95% for 1 rep
Then my working sets, the percentages are based on my working set. 10% for 20 means 18.5 lbs for 20 and so on. This is the routine called "getting big is simple" from the powerlifting board.

 

[ethertek]

Garza, I've followed that same routine as you for the last month and a half and I've improved my squats by 20 lbs since then. What I've been trying to do is injest more food...if a don't eat a ton in a particular week I don't make any gains. If I do eat a lot I do make gains.

 

[al bundy]

good to see commitment on the squat. you say that you are into more of a power lift. there are so many things on a squat that are important.

Westside barbell training ala dave tate and louie simmons have some incredible articles that work but it takes months none the less to see a good improvement. go to elitefitnesssystems.com and learn as much as you can about the squat.

 

[Garza]

Al Bundy: I have learned a great deal about the squat from reading an article that was posted on this thread. Now I see why people like tmag so much, no bs.

Ethertek: Hey man, please email me the specs on the routine, i'm doing the same one and we're the same age. [email protected] or [email protected] Maybe we can learn from one another.

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[Warik]

Originally posted by Garza:
I do 3 sets of 6 with 185 lbs. But first I warm up like this:

10% for 20 reps
30% for 10 reps
60% for 5 reps
80% for 3 reps
90-95% for 1 rep
Then my working sets, the percentages are based on my working set. 10% for 20 means 18.5 lbs for 20 and so on. This is the routine called "getting big is simple" from the powerlifting board.

I used to use the same squatting scheme from Gforce's lengthy article, but modified it a bit and found that my poundage increases were increasing much better. You might want to try this.

Warmup:
Bar x 8
25% of max work weight x 5
50% of max work weight x 2
75% of max work weight x 1

Work Sets:
Weight x 8
More weight x 6
More weight still x 4

The way I progress is by trying to keep my 3 work sets within 5lbs of each other. For example, if set #3 uses 5lbs more than set #2, which uses 5lbs more than set #1, then I increase set #3 by 5lbs. If I'm able to successfully lift that, then I increase set #2 by 5lbs the following week.

This sets you up pretty nicely for a 5lb increase every 4-6 weeks.

Give it a go.

-Warik