Straight to the Bar

All Things Strength

HELPING YOU GET STRONGER SINCE 2004

A Little Straighter
Written By : Scott Bird
Filed In : routines | workouts

Not there yet...After a hard drive in my PC decided to crash yesterday, I elected to move the scheduled squat workout to this morning. Until I managed to recover most of the data from it I wasn’t exactly in the best frame of mind.
There’s nothing like the faint smell of success (at least I got the important stuff back) to put you in the mood for squatting, and after a couple of warmup sets of band pull-throughs I was ready to go.
Intent on doing something about my painfully poor form, I’ve put together the following routine (thanks Alberto for the box squat cycles and the Nyman idea) :

Squat routine – June/July 2005
DE SQ/DL   ME SQ/DL  
   
  Wk 1 Box squat 12 x 2 @ 50% Leg curl 3×2@40kg
  Arched back GM work up to 3RM RDL 5×3@90kg
  Waiter’s bow 4×10@10kg Pull-through (band) high reps  
  Abs 4×10@bw Standing calf raise 4×10@90kg
  Seated calf raise 4×10@90kg
   
  Wk 2 Box squat 10 x 2 @ 55% Leg curl 5×3@35kg
  Arched back GM work up to 3RM RDL 5×3@92.5  
  Waiter’s bow 4×10@10kg Pull-through (band) high reps  
  Abs 4×10@bw Standing calf raise 4×10@92.5kg
  Seated calf raise 4×10@92.5kg
   
  Wk 3 Box squat 8 x 2 @ 60% Leg curl 5×3@37.5  
  Arched back GM work up to 3RM RDL 6×3@80kg
  Waiter’s bow 4×10@10kg Pull-through (band) high reps  
  Abs 4×10@bw Standing calf raise 4×10@95kg
  Seated calf raise 4×10@95kg
   
  Wk 4 Box squat 12 x 2 @ 50% Leg curl 3×2@40kg
  Arched back GM work up to 3RM RDL 5×3@90kg
  Waiter’s bow 4×10@10kg Pull-through (band) high reps  
  Abs 4×10@bw Standing calf raise 4×10@97.5kg
  Seated calf raise 4×10@97.5kg
   
  Wk 5 Box squat 10 x 2 @ 55% Leg curl 5×3@35kg
  Arched back GM work up to 3RM RDL 5×3@92.5  
  Waiter’s bow 4×10@10kg Pull-through (band) high reps  
  Abs 4×10@bw Standing calf raise 4×10@100kg
  Seated calf raise 4×10@100kg
   
  Wk 6 Box squat 8 x 2 @ 60% Leg curl 5×3@37.5  
  Arched back GM work up to 3RM RDL 6×3@80kg
  Waiter’s bow 4×10@10kg Pull-through (band) high reps  
  Abs 4×10@bw Standing calf raise 4×10@102.5kg
  Seated calf raise 4×10@102.5kg

It’s only a 6-week cycle; I’ll set up the next one based on how well this one works. Hopefully with a week inbetween for another deadlift max test.
Warmup: Pull-throughs (band)
Box squat 12×2@50kg
Arched back GM 10@20kg, 5@30kg, 5@40kg, 3@50kg, 3@60kg
Waiter’s bow 4×10@10kg
V-up 4×10@bw
Hanging knee raise 4×10@bw

Over to you. Drop us a line on Twitter ( @scottbird ), or add a comment below.

Cheers.

 

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Written By Scott Bird
Scott is a long-time fitness enthusiast (Jan 2004!), writer and photographer living in Sydney, Australia. If you share the passion for spending a bit of time under a bar, welcome. Love hearing how everyone else trains. You can connect via X (Formerly Twitter), Facebook and the various networks listed in the sidebar.
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