since i got good results from backsquatting 4 times a week for a month, i was thinking of making an experimental routine of my own to try out.
introduction week:
3 back squats per week
a) 4x10
b)5x7
c)6x4
week 1 is ramp up
mon- back squat 4x9 (70%)
wed- front squat 3x8 (75%)
fri-back squat 5x5 (82.5%)
sat-front squat 8x3 (85%)
week 2
mon- back squat 4x9 +15lbs
wed- front squat 3x8 +10lbs
fri-back squat 5x5 +15lbs
sat-front squat 8x3 +10lbs
week 3 -4 is intensity
mon-back, speed lifting
teus-front 3x8 (75%+15lbs)
wed-back 3x9 (70% +25lbs)
fri-back 3x5 (82.5% +20lbs)
sat-front 8x3 (85%+15lbs)
week 4
mon-back, speed lifting + more sets
teus-front 3x8 (75%+20lbs)
wed-back 3x9 (70% +30lbs)
fri-back 3x5 (82.5% +25bs)
sat-front 8x3 (85%+20lbs)
week 5
REST
REST
MAX OUT
MAX OUT
Kinda looks like the smolov squat routiene's volume base cycle. got ideas from it.
since i benefited from back squatting pretty heavy 4 times a week for 3 weeks, i dont think its farfetch'd to think i can benefit from 3 backs and 2 fronts per week for 2 weeks.
i want to try it anyway.
any comments, thoughts, critiques? :] i will appreciate input
introduction week:
3 back squats per week
a) 4x10
b)5x7
c)6x4
week 1 is ramp up
mon- back squat 4x9 (70%)
wed- front squat 3x8 (75%)
fri-back squat 5x5 (82.5%)
sat-front squat 8x3 (85%)
week 2
mon- back squat 4x9 +15lbs
wed- front squat 3x8 +10lbs
fri-back squat 5x5 +15lbs
sat-front squat 8x3 +10lbs
week 3 -4 is intensity
mon-back, speed lifting
teus-front 3x8 (75%+15lbs)
wed-back 3x9 (70% +25lbs)
fri-back 3x5 (82.5% +20lbs)
sat-front 8x3 (85%+15lbs)
week 4
mon-back, speed lifting + more sets
teus-front 3x8 (75%+20lbs)
wed-back 3x9 (70% +30lbs)
fri-back 3x5 (82.5% +25bs)
sat-front 8x3 (85%+20lbs)
week 5
REST
REST
MAX OUT
MAX OUT
Kinda looks like the smolov squat routiene's volume base cycle. got ideas from it.
since i benefited from back squatting pretty heavy 4 times a week for 3 weeks, i dont think its farfetch'd to think i can benefit from 3 backs and 2 fronts per week for 2 weeks.
i want to try it anyway.
any comments, thoughts, critiques? :] i will appreciate input