therealdubtastic

P&G Squat Cycle

therealdubtastic:

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I have had a lot of my friends ask about the squat cycle and programming I have been following.  Rather than type it out each time, and in case anyone else is interested, I am putting it here.  It is a pretty simple format, with back squats on Monday and front squats on Wednesdays.  On Monday and Wednesday, every training session began with squats, then the remainder of the programming.  There was usually a back squat from the pulling stance on Friday but I did not include that here.

You can approach this one of two ways.  For all the percentages, you can base them off your true 1RM.  So on week one, your first set will be 10 reps at 50% of your 1RM.  Or, you can use a training max.  Take 90-95% of your 1RM and use that as your max, then base all training percentages off of the reduced 1RM.  Probably not the smartest, but as I saw increases in my max (i.e. Week 10), I increased my training percentages accordingly using my true 1RM.

Also, I can only think of one time during the entire cycle were I was able to go above the prescribed reps on the last set.  I had inquired about that rep scheme and was told that was put in place for people who have not maxed out in a long time.  My guess is that if you are looking for a squat cycle, you have a handle on what your max is and what your goals are.  

Week 1
BS: 50/10, 55/10, 60/10, 70/10+ (Cap of 20 reps)
FS: 50/10, 55/10, 60/10, 70/10

Week 2
BS: 50/10, 55/10, 60/10, 70/10, 75/10+ (Cap of 20 reps)
FS: 50/10, 55/10, 60/10, 70/10, 75/10

Week 3
BS: 50/10 55/8 60/8 70/8 75/8 80/8+ (Cap of 18 reps)
FS: 50/10 55/8 60/8 70/8 75/8 80/8

Week 4 - Deload
BS: 50/10 55/10 60/10 70/10 (Stop at 10 reps)
FS: 50/10 55/10 60/10 70/10

Week 5
BS: 50/10 60/8 70/8 75/6 80/6 85/6+ (Cap of 16 reps)
FS: 50/10 60/8 70/8 75/6 80/6 85/6

Week 6
BS: 50/10 70/8 75/6 80/4 85/4 90/4+ (Cap of 14 reps)
FS: 50/10 70/8 75/6 80/4 85/4 90/4

Week 7
BS: 50/10 70/8 75/6 80/4 85/4 95/2+ (Cap of 12 reps)
FS: 50/10 70/8 75/6 80/4 85/4 95/2

Week 8 - Deload
BS: 50/10 65/6 75/6 85/4
FS: 50/10 65/6 75/6 85/4

Week 9
BS: 50/10 75/8 80/6 85/4 90/2 100/2+ (Cap of 12 reps)
FS: 50/10 75/8 80/6 85/4 90/2 100/1

Week 10
BS: 50/10 75/8 85/6 90/4 100/2 105/1+ (No cap; Do not go above 105%)
FS: 50/10 75/6 85/4 90/2 100/1 105/1 (Stop at 1 rep; Don’t go to failure)

Week 11 - Deload
BS: 50/10 60/5 70/5 80/5
FS: 50/10 60/5 70/5 80/5

Week 12
BS: Test 1RM
FS: 80/4x3 (Wednesday)
FS: Test 1RM (Friday)

My Results
Obviously results will vary, but my back squat has gone up about 30lbs (had just tested a new 1RM a few months before starting this) and my front squat has gone up about 40lbs.  I was not squatting on a regular basis or with any specific format before this.  I had not tested my 1RM in a while so I expected to see some jumps.  I seriously doubt that if I started this cycle over again that I would see another 30/40lb increase in the lifts.

Advice
If you have never done a squat cycle and want to try this one, I think it is a great program to follow.  By week 12 you might hate squatting.  Be mindful that this takes time.  Some of the other athletes that were following the program tapped out a few weeks prior to maxing out, which made testing a new 1RM tough.  If you start this, stick with it. 

Also, if you are anything like me, your hips and joints do not recover as quickly.  Being an old fart, I have to warm up differently and recover differently.  That means focusing on opening up the hips before squatting and also stretching through the day, especially before bed.

Source: Power & Grace Performance

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  • Fitblr: SQUATS SQUATS SQUATS SQUATS SQUATS SQUATS SQUATS SQUATS SQUATS EVERYYYYYYYYYBODY
  • Fitblr: Ouch im sore
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  • Fitblr: Do you even lift?
  • Fitblr: I want every pair of nike pros ever
  • Fitblr: I love running
  • Fitblr: i HATE RUNNING WHYYYYYYYYYYYYYYY
  • Fitblr: I need to pee
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  • Fitblr: SQUATS SQUATS SQUATS, MORE SQUATS
  • Fitblr: I love food
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  • Fitblr: My dashboard is making me hungry
  • Fitblr: MORE SQUATS
  • Fitblr: It's not a diet it's a lifestyle

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  1. My current fitness hobbies are Running, Ballet, and Crossfit
  2. I’ve dabbled in Aerial Silks and Yoga, and I plan on adding those back into the rotation
  3. I currently only own two sports bras, a Nike and an UnderArmor
  4. I have a lingering back injury that’s currently keeping me from being active and it sucks
  5. My Deadlift PR is 190#