Help me with a powerlifting squat routine

[BigTone]

I've been neglecting leg day for way too long. I'm really into deadlifts and I know a great way to increase my pull is to squat. Right now I'm pulling 365 lbs for 5 and each week getting stronger.

Can anyone suggest a leg routine? I've been doing sets of 5 usually, my squat is really weak. I've only been doing around 185-225. I know part of it is mental and getting under the weight and I need to get that repitition in.

I'm just looking for a powerlifting based routine that I can start building good leg strength on and also good assistance exercises to throw in after my squats.

Much Appreciated brothers,

BT

[Jonisocool]

lotssssssss and lotttttttttttttts of box squats!!!

Bill Starrs 5x5 is pretty good for starters.

this place also has a lot of neat powerlifting calculators and articles.
http://www.joeskopec.com/

lots of good squat articles
elitefts.com

And if you youtube.com the squat rx video's, alot of those are pretty neat too.

A lot of good places to look, just gotta take the time to find them.

GL with your squat and gains brother.

[Brick By Brick]

Westside Barbell. Check out the articles for some squat training templates. The deepsquatter article by Dave Tate explains the methods behind the Westside philosophy.
http://www.deepsquatter.com/strength/archives/dtate3.htm
http://www.westside-barbell.com/articles.htm

[Toni69]

Im actually printing that out right now...thanks for that info!

[sanga]

Some good stuff on there,thanks.

[brandona]

put more weight on the bar and do less reps, work up to a 3 rep max, when you hit that, drop down to a few heavy singles...Hit heavy GM's, box squats, reverse hypers, GHR and core training, the key to a good, heavy squat is a strong core, abs, hypers, obliques. Keep you head up and ass back and you will do just fine...

-B

[BigTone]

Thanks for the info guys. Unfortunately I don't have access to GHR or reverse hyper machines so I'll have to work on something for those. I know I could do GHR's with some weight on my ankles. Sounds like heavy squats and good mornings will become good friends of mine this week though...

[Hartschuh]

In addition to GMs, you can also use a 45 degree back raise machine to work the lower back as well. http://asp.elitefts.com/qa/default.asp?qid=38955&tid=105

[WeeMan]

half squats?

[Iron4Life]

I've been neglecting leg day for way too long. I'm really into deadlifts and I know a great way to increase my pull is to squat. Right now I'm pulling 365 lbs for 5 and each week getting stronger.

Can anyone suggest a leg routine? I've been doing sets of 5 usually, my squat is really weak. I've only been doing around 185-225. I know part of it is mental and getting under the weight and I need to get that repitition in.

I'm just looking for a powerlifting based routine that I can start building good leg strength on and also good assistance exercises to throw in after my squats.

Much Appreciated brothers,

BT


Take your current 1RM and subtract 20% from it. This will be your 1RM for the program. For example, if your best 1RM squat is 150kg, subtract 30kg and your 1RM for the Master’s Russian Squat Routine is 120kg. If you don’t know your 1RM max, I recommend you guess on the low side. Rest as long as you need to between sets. This program is intended for rock bottom Olympic style back squats. If you are a power squatter, subtract 15% from your 1RM to accommodate the difference in depth between the two styles. Belts and wraps are fine either style. Feel free to deviate from the written program and take an extra warm-up single or two as you ramp up to the work weights, especially for the loading days of the last three weeks.


Phase 1 - Volume: 4 weeks, squat twice a week

Workout 1: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 2: 60% x 3, 70% x 2, 80% x 3 x 6 sets
Workout 3: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 4: 60% x 3, 70% x 2, 80% x 4 x 6 sets
Workout 5: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 6: 60% x 3, 70% x 2, 80% x 5 x 6 sets
Workout 7: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 8: 60% x 3, 70% x 2, 80% x 6 x 6 sets


Phase 2 - Intensity: 4 weeks, squat twice a week

Workout 9: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 10: 60% x 3, 70% x 2, 85% x 5 x 5 sets
Workout 11: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 12: 60% x 3, 70% x 2, 90% x 4 x 4 sets
Workout 13: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 14: 60% x 3, 70% x 2, 95% x 3 x 3 sets
Workout 15: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 16: 60% x 3, 70% x 2, 100% x 1, (105% x 1) (110% x 1)
(Attempts in parenthesis are allowed extra PR attempts if the previous attempts were clearly submaximal.)

[Big Byrd]

Take your current 1RM and subtract 20% from it. This will be your 1RM for the program. For example, if your best 1RM squat is 150kg, subtract 30kg and your 1RM for the Master’s Russian Squat Routine is 120kg. If you don’t know your 1RM max, I recommend you guess on the low side. Rest as long as you need to between sets. This program is intended for rock bottom Olympic style back squats. If you are a power squatter, subtract 15% from your 1RM to accommodate the difference in depth between the two styles. Belts and wraps are fine either style. Feel free to deviate from the written program and take an extra warm-up single or two as you ramp up to the work weights, especially for the loading days of the last three weeks.


Phase 1 - Volume: 4 weeks, squat twice a week

Workout 1: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 2: 60% x 3, 70% x 2, 80% x 3 x 6 sets
Workout 3: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 4: 60% x 3, 70% x 2, 80% x 4 x 6 sets
Workout 5: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 6: 60% x 3, 70% x 2, 80% x 5 x 6 sets
Workout 7: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 8: 60% x 3, 70% x 2, 80% x 6 x 6 sets


Phase 2 - Intensity: 4 weeks, squat twice a week

Workout 9: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 10: 60% x 3, 70% x 2, 85% x 5 x 5 sets
Workout 11: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 12: 60% x 3, 70% x 2, 90% x 4 x 4 sets
Workout 13: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 14: 60% x 3, 70% x 2, 95% x 3 x 3 sets
Workout 15: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 16: 60% x 3, 70% x 2, 100% x 1, (105% x 1) (110% x 1)
(Attempts in parenthesis are allowed extra PR attempts if the previous attempts were clearly submaximal.)


yea dude, have fun with that! haha u gotta be a real sadist to do a russian squat routine! haha it just about killed me when i tried it... and never got thru it all. it tore my shoulders up so i couldnt do any upper body pressing.

if ur only reason to squat is to improve ur deadlift, then squat as an accessory to it. Do ur pulls and then do squats afterwards. ideally i think u would be better suited to alternate heavy pulling and higher rep squats one week, with heavy squats and higher rep stifflegs or pulls off a plate the next. as long as u are moving the reps or the weight up every week u are good to go.

[NPC Chicka]

put more weight on the bar and do less reps, work up to a 3 rep max, when you hit that, drop down to a few heavy singles...Hit heavy GM's, box squats, reverse hypers, GHR and core training, the key to a good, heavy squat is a strong core, abs, hypers, obliques. Keep you head up and ass back and you will do just fine...

-B



Hey Handsome-

Where YOU been hiding. Been meaning to call you and Sean L. for quite some time.........hope you and the family are well.

Wishing nothing but the best for my PL brothers/sisters and iron, ALL of them.

Be well, my friend,


NPC CHicka