I don’t want to come accross as one of those “all you need for squat is squat” guys but I believe there are huge benefits to doing the lift you want to improve more frequently. Nothing will grove your motor patterns or build the muscle you need to squat like squats. Once you develop some competence with the lift then you can start examining weak points and looking to specialty exercises but for a beginner (I’m assuming you are) the best way to increase your squat is to squat more[/quote]
I agree with this comment… I’m just wondering how best to fit it in with WS4SB3 template. I don’t want to mess with it too much because another common piece of advice is to not tinker with a tried and proven system, just stick with it.
My second exercise on the DE and ME days is usually Bulgarian Split Squat, and once in a while I’ll do weighted step ups above the knee.
Perhaps for my main movement on the DE day, rather than a jump, I could do some light/explosive squats for 8 sets of 1-3 reps every other week?
For ME, should I just stick to a box squat below parallel? Or, should I do as suggested and cycle below parallel box squats, squats, and above parallel box squats?
Running a Smolov cycle would be great… however I remember reading that you should do it during a time where you have 13 weeks that don’t require much else out of you, and to plan on eating a whole lot of food. Well, I always have a bunch of school work, and I work two jobs, don’t have much money, can’t afford to eat whatever my heart desires, and also do other things over the summer such as tennis and basketball. I know a typical response is that if I want it bad enough, I could find a way to make more money, and do it. I’m sure I could… but that time is better spent on school work… it’s definitely priority.
I’m just looking to navigate through WS4SB3 in such a way as to benefit my squat. So I need to know which exercises to choose from the options given, how to pair them up, how to cycle through them etc. I’d love to be in a place where I could dedicate more time to my training, eat more/better food etc. Unfortunately I’m not there yet… doesn’t mean I have to be a skinny bastard though lol.
Stats by the way:
In February of this year:
5’9, 146lbs, 24yrs old
Bench: 175lbs x 4
Squat: 145lbs x 3
Deadlift: 225lbs x 4
5’9, 172lbs, 24yrs old
Bench: 225lbs x 5, 250lbs x 1
Squat: 185lbs x 5 (box below parallel). Guessing 225lbs x 1 free squat
Deadlift: 315lbs x 3, 355lbs x 1
Not great… but good for a few months of work.