One more squat question

09-Jun-2001, 12:37 PM

Ok so everyone agrees with the following: I should widen my stance when squating, point my toes out more and use box squats to strengthen my hip flexors. Could someone please help me design my leg workout?!
I train legs once a week now so how should I do it? Should I use box squats before or after regular squats or should I just do box squats or should I do them on seperate days or what? Im not sure of how I should plan this. Also what other assistance exercises should I do for squat? This is my typical workout week if it helps any. OH yea and I dont use the west side training, I use old school periodization on all my lifts.

Monday-Bench press(based on a percentage for that week) closegrip bench press(also percentage based) incline bench press(again percentage based) and abs

Tuesday-Squat,Hack squat,stiff leg deads,calf raises

Wednesday-Off

Thursday-Bench press(light day using about 50-60%)
Tricep Extensions,weighted dips,and abs

Friday-Deadlift,Tbar Rows,Lat Pulldowns,Light curls

*I do only two sets per exercise with the exception of my tricep work which I do three sets for. All of the big three are based upon a weekly percentage and prescribed amount of reps. All of my assistance work I keep in a 8 to 10 rep range and try to increase the weight five or ten pounds every two or three weeks.

Any help you guys can give with my leg workout would be appreciated. And if you guys see any other problems with my workout let me know. So far my bench is doing really good and my deadlift is decent. I feel that if I can correct my squat that would also aid in improving my deadlift. Anyway thanks again for your help guys and sorry for another long post.

Solidj55

1-dawg · 09-Jun-2001, 01:43 PM

Dude, the program you need has already been developed. Goto www.elitefitnesssystems.com

This program is being used by many lifters many of whom are squating in the 900's and 1000's, pulling in the 800's benching in the 700's etc. It has stood the test of time. The only type of squatting you need is box squatting. Just use their program and stick with the correct percentages not more because it doesn't work that way.

The mann · 26-Jul-2001, 10:06 AM

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09-Jun-2001, 12:37 PM	#1
solidj55	Ok so everyone agrees with the following: I should widen my stance when squating, point my toes out more and use box squats to strengthen my hip flexors. Could someone please help me design my leg workout?! I train legs once a week now so how should I do it? Should I use box squats before or after regular squats or should I just do box squats or should I do them on seperate days or what? Im not sure of how I should plan this. Also what other assistance exercises should I do for squat? This is my typical workout week if it helps any. OH yea and I dont use the west side training, I use old school periodization on all my lifts. Monday-Bench press(based on a percentage for that week) closegrip bench press(also percentage based) incline bench press(again percentage based) and abs Tuesday-Squat,Hack squat,stiff leg deads,calf raises Wednesday-Off Thursday-Bench press(light day using about 50-60%) Tricep Extensions,weighted dips,and abs Friday-Deadlift,Tbar Rows,Lat Pulldowns,Light curls *I do only two sets per exercise with the exception of my tricep work which I do three sets for. All of the big three are based upon a weekly percentage and prescribed amount of reps. All of my assistance work I keep in a 8 to 10 rep range and try to increase the weight five or ten pounds every two or three weeks. Any help you guys can give with my leg workout would be appreciated. And if you guys see any other problems with my workout let me know. So far my bench is doing really good and my deadlift is decent. I feel that if I can correct my squat that would also aid in improving my deadlift. Anyway thanks again for your help guys and sorry for another long post. Solidj55

09-Jun-2001, 01:43 PM	#2
1-dawg	Dude, the program you need has already been developed. Goto www.elitefitnesssystems.com This program is being used by many lifters many of whom are squating in the 900's and 1000's, pulling in the 800's benching in the 700's etc. It has stood the test of time. The only type of squatting you need is box squatting. Just use their program and stick with the correct percentages not more because it doesn't work that way.

26-Jul-2001, 10:06 AM	#3
The mann	http://freakyanimations.homestead.com/files/1explodinganigif.gif

One more squat question

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