Hi guys, I’m 31 years old 186 cm tall and 86kg with 12% body fat. I workout since I’m 20 and right now I do with squat 140kg as 1 RM. I want to start an 8 weeks program to increase my 1 RM. Searching on google there are many programs to follow for a once a week squat workout ( just to say I workout 6 times a week following Push Pull Legs routine). So what’s your advice or if you can link me a program to perform once a week Squat with % sets and reps to perform in order to increase my 1 RM in 8 weeks? thanks
Personally I am a big fan of Josh Bryant’s jail house strong style. For me it would be week on 6x3 at 80%, week 2 6x2 at 85%, week 3 6x1 at 90% deload on week 4, and start over week five through 7 do the same workout as 1-3, deload week 8, test week 9.
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Two months of 5/3/1 will do it.