[quote]sput79 wrote:
@Black Dog: Here is a squat focused layer approach CT has posted…hopefully this helps until CT can chime in
How would one set this for for emphasis on the Squat?
DAY 1
- Slight decline bench press ramp to 1RM
- Slight decline bench press from pins just above sticking point, start at 70% of no.1 and ramp to 1RM
- Slight decline bench press lockout (from pins, last 2-3"), start at 70% of no.2 and ramp to 1RM
- Slight decline speed bench 6 x 3 with 50% of no.1
DAY 2
- Front squat ramp to 1RM
- Back squat, start at 70% of no.1 and ramp to 1RM
- Back squat from pins just above sticking point start at 70% of no.2 and ramp to 1RM
- Power clean 6 sets of 2 reps
- Prowler heavy pushes (as heavy as possible for 20 yards) 6 sets of 20 yards
DAY 3
- Snatch-grip high pulls ramp to 1RM
- Snatch-grip low pulls, start at 70% of no.1 and ramp to 1RM
- Clean-grip low pulls, start at 70% of no.2 and ramp to 1RM
- Romanian deadlift 3 x 6-8 reps
DAY 4
- Slight decline bench press ramp to 3RM
- Slight decline bench pres 8 x 3 @ 90% of no.1
- Slight decline close-grip bench from pins (just above sticking point) 4 sets of 3 with 80% of no.1
- DB shoulder press 4-5 sets of 6-8 reps
DAY 5
- Back squat ramp to 3RM
- Back squat 6 sets of 3 with 90% of no.1
- Deadlift 4-5 sets of 4-6 reps
- Prowler sprints (moderate weight, maximum speed over 30m) 6 sets
DAY 6
- Snatch-grip high pulls ramp to 3RM
- Snatch-grip high pulls, 6 sets of 3 reps with 90% of no.1
- RDL 4-5 sets of 8-10 reps
DAY 7
- Regular bench press ramp to 6RM
- Regular bench bench 4 sets of 6 with 90% of no.1
- Floor press 4 sets of 6 with 80% of no.1
- Rope triceps extension 4-5 x 8-10
DAY 8
- Back squat heels elevated (10lbs plate) ramp to 6RM
- Back squat heels elevated (10lbs plate)4 sets of 6 with 90% of 6RM
- Power clean complex (3 power clean + 3 front squat + 3 RDL) 3 sets
- Prowler for distance (moderate weight and speed) max distance in 10 minutes
DAY 9
- Snatch-grip high pulls ramp to 6RM
2, Snach-grip high pulls 4 sets of 6 with 90% of no.1
DAY 10
Max out on squat and bench
DO THAT CYCLE 3 TIMES, REST 1 DAY AFTER DAY 6 AND DAY 10
you can always do more front than back squats too if it suits your goals better[/quote]
Yeah, you can replace the back squats with front squats in that program. But I found that the secret to improving the front squat… is front squatting often. And not so much with maximal loads as it often teaches you to use bad positions (e.g. rounding upper back, bending forward at the waist). You could actually do the cycle above exactly as planned, but ‘‘practice’’ front squatting 3-4 times a week at the end of your workouts for 3-4 sets of 3 reps with 70-75% of your max. Work on perfect body positions. When they are engrained and you are comfortable with the movement, you will be able to use more weight and progress.