Squat Programming

Bigger Stronger Leaner Powerlifting & Strength Sports
1

I would like to get some outside input on progressing in the squat over the next few months. My current PR Back Squat is 150kg’s and I would like to progress up to 180kg’s over the next couple of months while continuing to train the olympic lifts 4x’s per week and doing a 3x5 (3 times per week) linear progression on my extremely week press.

I have made pretty good progress up from 135kg’s in the squat over the last month or so squatting with triples and doubles up to a 1 rep max several times a week, with 1 or 2 5 x 5 days @ about 70%, but this has been pretty disorganized and more instinctual training.

the rest of my training (minus the squats) looks something like this…

Day 1: Snatch - Warmup sets - 3 x 3 @ 50kg, work sets 4-6 x 3 @ 60 - 70 kg, singles up to a max (current max snatch is 80 kg)
Cleans - 5 x 2 (90 kg)
Snatch Deads or High Pulls - 3 x 5

Day 2: Press - Warmups @ 50kg, 3 x 5 work sets trying to add weight every workout
Chins or Rows 3 x 10

Day 3: C & J - warmup sets - 4 x 2 @ 60 kg, work sets 4 - 6 x 2 @ 90kg, 5 singles to max
Snatch - 4 x 3 @ 60kgs

Day 4: Snatch - Warmup sets - 3 x 3 @ 50kg, work sets 4-6 x 3 @ 60 - 70 kg, singles up to a max (current max snatch is 80 kg)
Cleans - 5 x 2 (90 kg)
Snatch Deads or High Pulls - 3 x 5

Day 5: Press - Warmups @ 50kg, 3 x 5 work sets trying to add weight every workout
Chins or Rows 3 x 10
hypers

Day 6: C & J - warmup sets - 4 x 2 @ 60 kg, work sets 4 - 6 x 2 @ 90kg, 5 singles to max
Snatch - 4 x 3 @ 60kgs

Day 7: Press - Warmups @ 50kg, 3 x 5 work sets trying to add weight every workout
Chins or Rows 3 x 10
hypers

This sequence may occur and then start over through 8 or 9 days depending on my schedule. I am also doing daily shoulder rotational exercises and some flexibility work. Currently I am probably squatting 6 times per week in addition to the above work.I guess my question is whether or not I should try to continue to progress in this manner or switch to a higher volume squat program and try and make some more linear gains.

sorry for the long post. let me know what you think.

2

If you improved you squat by 15kg in a month or so why the hell would you change what your doing??

Btw instinctive training is what i believe alot of people on here do, myself included.

3

I guess I am probably jumping the gun a bit worrying about changing the way I’m doing things. it should be noted that until about 2 months ago I was only doing 2 - 3 workouts a week (squats, chins, dips, push press) at mostly maintanence levels, so I think that the 15kg jump is probably a result of extreme increases in frequency, as well as incorporating the classic lifts for the first time with any regularity.

that being said, instinctive training and frequent squatting is what I would prefer to keep doing as it keeps me more structured and honest with my training. I just want to make sure I am not selling myself short by not getting a little more out of a basic linear progression.

4

Keep doing what your doing. Your doing a lot of training and your PB’s mean your handling it fine :slight_smile:

Don’t fret, 15kg in a month is really good!

Koing

5

Update…

just hit 345lbs (15lbs PR) back squat on a day that when I warmed up with the bar I didn’t think I would be going much higher. There really is something working with every day squatting. I hit a PR 85 KG Snatch on Saturday as well. I just hope this isn’t taking too much of a toll on my knees.

6

as long as over a weekly period there is less or similar pain than the previous week I think you are fine. If it gets more painful then it becomes more and more risky