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) :
| 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
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