[quote]Amit Sapir wrote:
Congrats on your record - that is work!
I’m nowhere near your level, but your recent run at big squat numbers is coming at a time where I’m just getting back into the squat. I had left it for a few years since I’ve been in love with KB’s and deadlifts as of late. Now, I’m focusing again on the squat.
May I ask your advice?
A trainer friend of mine gave me this squat blitz (sorry for the long post). What do you think of this 21-day blitz program?
Using your recent 365lbs training max, here is the template for your upcoming 21-day blitz.
Week 1 - 3 days (Monday, Wednesday, Friday)
115 lbs (approx. 30% 1RM) - 3 reps, ISO hold in bottom position for 3 secondsÃ?Â
(Don?t cut this ISO hold time short to 1-2 seconds. Make the 3 seconds!)
165 lbs (45% 1RM) - 2 reps, ISO hold 2 seconds
205 lbs (55% 1RM) - 2 reps, ISO hold 2 seconds
245 lbs (65% 1RM) - 1 rep, ISO hold 1 second
275 lbs (75% 1RM) - 1 rep, normal speed (no hold)
300 lbs (80% 1RM) - 1 rep, normal speed
325 lbs (90% 1RM) - 1 rep, normal speed
265 lbs (first set is approx. 80% of your top set for this day) - 3 reps, C.A.T.Ã?Â
(Remember to accelerate the bar as hard as possible throughout the entire concentric ROM all the way till the end of your normal ROM)
270 lbs (add 5 - 10 lbs) - 3 reps, C.A.T.
275 lbs (add 5 - 10 lbs) - 3 reps, C.A.T.
205 lbs (approx. 55-60% of your top set for this day) - 5 repsÃ?Â
(Move the bar as fast as possible while maintaining proper positions)
205 lbs - 5 reps - same
After squatting, assess mobility needs and address those specifically.
Perform one strength movement for 5x5 each day (M,W,F). E.G. Overhead press, vertical or horizontal row, any other of your choice just not deadlift, leg press or the like. These should be 8 out of 10 exertion.Ã?Â
Wednesday and Friday are the same template. You can add 5-10lbs to your top squat set and to each back-off and speed set respectively.
Week 2 - 6 days (Monday - Saturday) Accumulation Week
Each day will be auto-regulated. You have to set a minimum weight that you will reach each day for your top set. Back-off and speed sets are based on what weight you hit for that top set each day.
Example Day 1:
Top set 330lbs
Back off sets - you can do 1-3 of these starting at 270lbs. As long as your bar speed is good, do the 3 sets. If you are slow, just 1-2 triples.
Speed sets - you will decide. My first time through the blitz I rotated this way: Monday I did triples after the max. Tuesday I did no triples but did the speed sets of 5. Wednesday back to triples, Thursday I did the 5?s, Friday triples and 5?s, Saturday I would just go to the max.
During Week 2 Monday, Wednesday, Friday do your 5x5 with your strength move (Press, row, etc). Tuesday, Thursday and Saturday instead of the 5x5, do conditioning E.G. Farmer?s Walk or Tabata KB swings or Incline treadmill walk 10 mins 3.0 mph, 10 degrees incline.
NOTE: Don?t neglect mobility work as your body tells you what it needs!
Week 3 - 5 days (Monday - Friday) Peak Week
You will be undulating up and down into your peak effort session on Friday. It should look something like this:
Monday:Ã?Â Work to max of 320lbs - do back off triples and 5?s if you feel good. Triples would be at 255-260. 5?s would be 185-190.
Tuesday:Ã?Â Work to max of 335lbs - adjust triples and 5?s accordingly.
Wednesday:Ã?Â Work to max of 350lbs - adjust accordingly
Thursday:Ã?Â Work to max of 315lbs - adjustÃ?Â
Friday:Ã?Â Work to new training max - goal is 385lbs. Perceived rate of exertion should be 9+. No back off sets - go celebrate your new max!
(Then 7 days off from squatting to allow body super compensate - focus on SG High Pull or Pressing - Then you will peak for a new max at 105 - 110%+ of prior max) [/quote]
Thanks for posting. It’s kind of hard to give you a good answer without knowing your training history. Just from taking a quick look it seems a little bit excessive both in terms of intensity and volume. If your training max is truly the numbers that you gave me I’d say going so close to your max 3x a week is overdoing it, it allow you enough time for recovery. Again, this is just an assumption as I do not know your training history and if your body is used to such high volume and intensity work. If this is something you haven’t done before I think jumping straight into it isn’t a good idea.[/quote]
Yeah, I’m not gonna lie - it seems pretty intense.
A couple of years ago, CT helped me take my deadlift from 500 to 625. I was training 6-7 days/week with no recovery problems. I still train 5-6 days per week. For me, it’s all about managing nervous system arousal levels, I.E. “not training on the nerve”, and total volume.
The 365 lbs squat is a recent training max. Not psyching up, no grinding. I would imagine that if someone offered me a million dollars I would be 400 or so right now. But, since that’s not on the table, I’ll settle for a training max to determine percentages.