Erik's Squat (and other lifts) Program!

[ErikZ]

Hi guys.
I am posting my squat program here for those who were interested.
Please bear the following:
I am a relatively "novice" powerlifter.
Body weight = 79kg.
Height = 1.76m
Age = 18
Goal of the program: Increase lifting 1-Rep Max to prepare for competition.
Use of lifting gear will be employed for heavier lifts.
No steroids shall be utilized (in case this changes, I will edit )

When Andre and I finish building the Deadlifts and Benchpress progression, I shall post it up.

Training Cycle Duration = 8 weeks. Once finished, we will take it from there.

The Methodology is on the SECOND PAGE OF THE xcel document, whilst the progressions themselves are on the first page.

Enjoy (spreadsheet link below):

http://ez-files.net/download.php?file=08604554


Oh yeah, 2 things:
Thanx to silver_shadow for the uploading page.
Thanx to Tweakle, silver_shadow, CS, Blut Wump, Guiness and MADCOW for inspiration in undertaking powerlifting.

I am now a trainee for my club's powerlifting team, for the <82kg category for my age group (I am 18, forgot the brackets lol).

Also, be aware that this program was tailored for ME... so maybe it may not work as effectively as other programs to YOU!

 

[ErikZ]

Btw: Deads are rapidly increasing as I progress, aim is to hit deads @ 180kg (50kg increase) before Xmas (like, 24th december) and probably 170kg in squats (right now at 130kg too). Squats will probably be harder than deads, since I can dead 110kg for a 5x4, probably a 5x5 too. Lets wait and see =)

 

[ErikZ]

Up!

 

[ErikZ]

bump

 

[ErikZ]

This has like 81 views and no posts.
Guys, please post up if you downloaded my shit

 

[elitft_bouncer]

Looks similar to the russian squat program. I just finished the russian squat program. Gained 5kg on the squat at the end of 6 week. Also incorporated benching as well following the same rules. Gained 10kg on my bench during that 6 week as well. I'm thinking of doing another cycle but with front squats instead as I want to increase them as well. Overall, your program would be a pretty good routine as it seems to follow the same basic layout as the russian.

 

[silver_shadow]

be sure to post up some vids too. how wide is yout squat stance? i'm assuming you've been doing olympic stance squats (till andre took you under his wing) and will be widening that for powerlifting?

 

[BiggT]

I like the setup, there is no reason on paper that it shouldn't work. The one thing just to bear in mind with set percentages at your stage is that you will be progressing fast, so don't be afraid to overshoot the pre-planned %'s if you start going along and you feel that you're being held back with the set-in-stone weights. I don't personally used %'s or plan so far in advance, but lots of guys do and get great results from it.

I'll be following along, with my calculator to convert the kilos, lol

 

[ErikZ]

Silver: You are correct. Before I used to squat really narrow-stanced. Now Andre has widened my stance a little (I do not squat "sumo" style though). I will be posting up vids as soon as my brother victor arrives from NY (TOMORROW HOORRAAAY) then he can film me.

BiggT, I totally agree with what you said about %. They should guide my actions, not dictate them.

I hope I can put around 30kg by the end of that cycle (with lifting gear added).
Cheers,
Erik

 

[Cynical Simian]

Heh, sorry about downloading but not posting sooner. Honestly, I'm not too familiar with the various squat cycles so I don't have much of a basis for comparison, but, like T said, it looks quite reasonable on paper and might even be a bit conservative.

I'm looking forward to the vids and progress updates.