i think you're over complicating things. squat programming is simple enough. for front squat i like to do what koing does: max it out every time and then do a couple back off doubles. the goal should be to gradually increase the maximum weight you hit. i find that i'll hit a small pr. then for the next few sessions i may hit somewhere between 95-98% of it, then as that becomes easier i'll attempt to match the pr, then i'll start taking shots at a new pr. works great
for back squat, i like just doing straight sets. pick a heavy-ish weight and do 5 sets of 5 with it, or 5 triples or whatever. Next time, add a couple kg and do it again. simple, but very effective.
What you and Koing do for front squat is almost the same as the routine I posted. The difference is that "my" routine has 2 attempts to hit the max and it's build to facilitate that. Two backoff sets is provided so that enough volume is hopefully sufficient for hypertrophy.
I've seen this kind of routine posted several times but I forgot the number sets, reps, and percentages. I hope that I got the gist of it.
Hey guys sorry if I?m hijacking But I?m not sure how to incorporate cleans and squats (front 130kgx1) (hang clean 95kgx1)
Currently doing both 3xweek, have been for 4 weeks, 2 weeks left With the wave style squatting, I find if I?ve done like 5-6 singles on the minute with 80 - 90kg for clean (technique) I can?t really work up to anything really decent in the squat.
So should I just have 2 clean days (making the squats on these days medium and light days) and a wave squat day (heavy)
Aussie - I've done it this way before and it worked well.
Monday snatch singles with some back squat triples Tuesday clean and jerk singles with jerks from boxes Thursday snatch doubles and weaknesses Friday clean and jerk doubles Saturday front squat 5/3/2/5/3/2/5/3/2 or 3/2/1/3/2/1/3/2/1
Koing, for your squatting w/o you just wrote above, do you do cleans or anything before hand, or is this simply just a sqaut w/o? also i assuming the weights you wrote ie 120 means hit this for a single?