post your squat

Wesker · Feb-28-06, 10:06 AM

Here goes: Post your squat routine or your 1-rep max along with how much weight you push along with which variation you do. If you'r on a routine, it could be interesting to post your goal too.

I'm currently building up strength, hit 85 kg, 6reps x 4 sets today. My main goal is 150 kg in 4 months, my second goal is 120 kg.

chicanerous · Feb-28-06, 12:35 PM

Squat Program from Pavel Tsatsouline's Beyond Bodybuilding

Session #

1. 10x5 @ 50% 1-RM
2. 10x5 @ 50% 1-RM + 10 lbs
3. 10x5 @ 50% 1-RM + 20 lbs
4. 10x5 @ 50% 1-RM + 30 lbs
5. 10x5 @ 50% 1-RM + 40 lbs
6. 10x5 @ 50% 1-RM + 50 lbs
7. 10x5 @ 50% 1-RM + 60 lbs
8. 10x5 @ 50% 1-RM + 70 lbs
9. 10x5 @ 50% 1-RM + 80 lbs
10. 10x5 @ 50% 1-RM + 90 lbs
11. 10x5 @ 50% 1-RM + 100 lbs
12. 10x5 @ 50% 1-RM + 110 lbs

Schedule: M-W-F

You'll be adding 5 lbs every workout if your 1-RM is between 150 and 250. If you squat less than 150, add 5 lbs every other session. If you put up between 250 and 500 lbs add ten pounds per workout. And if you squat more than five wheels your experience will tell you how much weight to add.

Don't mind soreness.

You can stay on program as long as you can complete it using <3 minute rest periods.

-----------

I'm on session 3 tonight, which means I'm still in the easy adaptation / cardio squatting portion. After I've finished this, I'm going to probably move to 20-rep breathing squats for four weeks and then start a strength routine.

Goal is hypertrophy. I'm doing close stance (heels 6" apart) full back squats.

TKD_Andy · Feb-28-06, 12:44 PM

first week of doing proper squats = 85kg.

i probably can do 100, but i had other exercises to do.

Trixter · Feb-28-06, 01:17 PM

I'm pretty weak by now. I can squat maybe a plate and a half, ass to grass. Started like a month ago.

torsk · Feb-28-06, 01:27 PM

How much is a plate? I squatted ~95kg or so last time I tried (like half a year ago now, so I have no idea what I can do now..)

D4damage · Feb-28-06, 02:04 PM

Tonight I did 80kg back and 50kg front. I want to get my back squat past 100kg, not sure how long that will take.

Feb-28-06, 04:16 PM

I got 110x1 almost a year ago, but I havent actually squatted since then. I cant, infact. Front squats I can kind of do, but I havent done them for aggges. I mostly just deadlift, and dont improve that either! w00t

Rianu · Feb-28-06, 04:21 PM

I can have 4-45lb plates on each side and squat to parallel. 3-45lb plates on each side and do a full squat.

Lockdown · Feb-28-06, 04:25 PM

295 atg x 7, i train squat once a week

Kaspr · Feb-28-06, 04:38 PM

i dont squat much but when i do i usually do 180lbs 5 reps 4 sets

Feb-28-06, 10:06 AM	#1
Wesker Girls like icecream User status: Offline Location: Sweden Posts: 577 Age: 24	post your squat Here goes: Post your squat routine or your 1-rep max along with how much weight you push along with which variation you do. If you'r on a routine, it could be interesting to post your goal too. I'm currently building up strength, hit 85 kg, 6reps x 4 sets today. My main goal is 150 kg in 4 months, my second goal is 120 kg. Last edited by Wesker; Feb-28-06 at 10:14 AM..

Feb-28-06, 12:35 PM	#2
chicanerous mathstutorials.com User status: Offline Posts: 3,017	Squat Program from Pavel Tsatsouline's Beyond Bodybuilding Session # 1. 10x5 @ 50% 1-RM 2. 10x5 @ 50% 1-RM + 10 lbs 3. 10x5 @ 50% 1-RM + 20 lbs 4. 10x5 @ 50% 1-RM + 30 lbs 5. 10x5 @ 50% 1-RM + 40 lbs 6. 10x5 @ 50% 1-RM + 50 lbs 7. 10x5 @ 50% 1-RM + 60 lbs 8. 10x5 @ 50% 1-RM + 70 lbs 9. 10x5 @ 50% 1-RM + 80 lbs 10. 10x5 @ 50% 1-RM + 90 lbs 11. 10x5 @ 50% 1-RM + 100 lbs 12. 10x5 @ 50% 1-RM + 110 lbs Schedule: M-W-F You'll be adding 5 lbs every workout if your 1-RM is between 150 and 250. If you squat less than 150, add 5 lbs every other session. If you put up between 250 and 500 lbs add ten pounds per workout. And if you squat more than five wheels your experience will tell you how much weight to add. Don't mind soreness. You can stay on program as long as you can complete it using <3 minute rest periods. ----------- I'm on session 3 tonight, which means I'm still in the easy adaptation / cardio squatting portion. After I've finished this, I'm going to probably move to 20-rep breathing squats for four weeks and then start a strength routine. Goal is hypertrophy. I'm doing close stance (heels 6" apart) full back squats. Last edited by chicanerous; Feb-28-06 at 02:39 PM..

Feb-28-06, 12:44 PM	#3
TKD_Andy has quit User status: Offline Location: Oxford Posts: 7,898 Age: 22	first week of doing proper squats = 85kg. i probably can do 100, but i had other exercises to do.

Feb-28-06, 01:17 PM	#4
Trixter My panties are huggin my User status: Offline Location: Montreal Posts: 530 Age: 21	I'm pretty weak by now. I can squat maybe a plate and a half, ass to grass. Started like a month ago.

Feb-28-06, 01:27 PM	#5
torsk poo! User status: Offline Location: back in oslo Posts: 314 Age: 23	How much is a plate? I squatted ~95kg or so last time I tried (like half a year ago now, so I have no idea what I can do now..)

Feb-28-06, 02:04 PM	#6
D4damage Member User status: Offline Posts: 193 Age: 26	Tonight I did 80kg back and 50kg front. I want to get my back squat past 100kg, not sure how long that will take.

Feb-28-06, 04:16 PM	#7
rock_ten Guest User status: Posts: n/a	I got 110x1 almost a year ago, but I havent actually squatted since then. I cant, infact. Front squats I can kind of do, but I havent done them for aggges. I mostly just deadlift, and dont improve that either! w00t

Feb-28-06, 04:21 PM	#8
Rianu A bazillion pushups User status: Offline Location: Ohio Posts: 456 Age: 22	I can have 4-45lb plates on each side and squat to parallel. 3-45lb plates on each side and do a full squat.

Feb-28-06, 04:25 PM	#9
Lockdown Storm User status: Offline Location: Canada Posts: 122 Age: 21	295 atg x 7, i train squat once a week

Feb-28-06, 04:38 PM	#10
Kaspr Modern Day Ninja User status: Offline Location: Roselle Park, NJ Posts: 102 Age: 20	i dont squat much but when i do i usually do 180lbs 5 reps 4 sets