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Thoughts on this Squat Routine


I’m a 15 year old guy , pretty new to powerlifting. I’m also a former Crossfitter suffering a shoulder injury so i’m provented from training my upper body. I weight in at only 130 pounds.
My question is; Can someone review this routine and tell me if it’s good or horses***:

3-4 times a week: Squat 3X5 followed by 3X3, adding 5 pounds to both lifts every workout.



What kind of intensity are you using for these sets? As a percent of your max?

Something I’ve used with success in the past, and I’m just including squat related stuff here. All percents done relative to your Training Max, read the 5/3/1 book for clarification, or read the article on this site:

Jumps, 3-5 sets of 3-5 jumps
Squats, 5/3/1 sets
Squat assistance work (I like 3-5 sets of 3-5 paused squats at 70-80%)

Squat: 5 x 65%, 5 x 75%, 5 x 85%
Other, non-squat related stuff, including abs

Squat: 5 x 65%, 5 x 75%, 5 x 85%
Other, non-squat related stuff, including abs



Go with Dagill2’s suggestion. Also do as much rehab as possible on the shoulder because you want to be able to train presses.

If you can, row a bunch. Lots of variations, varied loads, but row the hell out of things. It’ll put you in a good place for when your shoulder works again. My favourites are barbell rows, DB rows (heavy) and chest supported rows.


Thanks, i’ll give that routine a shot.

Though i think rowing will effect my shoulder, but dosen’t chin ups and rowing work pretty much the same thing?


kind of, but not exactly. Without getting too technical, shoulder injuries are generally caused by pushing muscles being overworked relative to pulling ones.

Vertical pulling like chin ups in some cases can actually exacerbate this. Rows hit the muscles which are usually weak a lot better.

It’s to do with how your scapula move, basically.