Go To Squat Session

Geoff Chafe

> 2k Posts
Squat- 135 x 5, 175 x 5, 215 x 4, 255 x 3, 295 x 2, 335 x 1, 365 x 3, 255 x 5 x 2, 3, 5 *3min x 1.5min

I like the ascending ladders.

The 70% ladder sets felt too easy on the day so I made them harder:
- 2 pause reps
- first rep paused, 2 fast reps
- first rep paused, 4 fast reps

I have recently used ladders for Box Squat.

Banded Low Box Squat- 95 x 3, 135 x 3, 185 x 3, 225 x 2, 275 x 1, 315 x 3 x 1, 2, 3 *4min x 2min *blue+yellow bands

Good Morning- 225 x 3 x 8
*HLR- 3 x 5 bts


It felt heavy walking out, but bar speed stayed high throughout. I like lower volume on the Banded Box Squat.

The ascending ladders prep me for the top rung, and quality stays higher than descending. Descending ladders fatigue me on the first rung and make the following rings harder.
 

Bro Mo

> 1k Posts
I'm currently looking at doing 5 sets of triples across and increasing the weight one set at a time every 4 weeks like S&S. Right now it looks like starting at 82.5% is about the right place. I'm going to try 20-30 lb increases and see if that works for squats.
 

Antti

> 4k Posts
I'm currently looking at doing 5 sets of triples across and increasing the weight one set at a time every 4 weeks like S&S. Right now it looks like starting at 82.5% is about the right place. I'm going to try 20-30 lb increases and see if that works for squats.
Is that for a single weekly session? For how long do you plan on doing it?

I have been testing the squat out a lot with light weights and I have found triples to be great for high frequency lifting. As a whole the squat feels like the exercise for high frequency, it feels good every day. But it may be individual.
 

Bro Mo

> 1k Posts
Is that for a single weekly session? For how long do you plan on doing it?
I'm doing each step for a full 4 weeks, taking about 6 months to increase the weight across all sets.

I think the progression would work replacing one set each week if using smaller increases or for beginning lifters. My wife had been working on Starting Strength and the weights were moving too fast for her so I plan to have her do this with weekly increases instead to give her time to get more comfortable at each weight step

I think the long term progression steps from beginner to advanced might look something like:
  1. Weekly set replacement with 20-30# increases (smallest plate 10s & 25s)
  2. Weekly, 10# (smallest plate 5s)
  3. Monthly, 20-30#
  4. Monthly, 10#
As a whole the squat feels like the exercise for high frequency, it feels good every day.
I did John Broz squat everyday for a while and I agree. I wouldn't hit them 5x5 everyday though like everybody seems to do on Instagram. 🤣
 

Antti

> 4k Posts
I'm doing each step for a full 4 weeks, taking about 6 months to increase the weight across all sets.

I think the progression would work replacing one set each week if using smaller increases or for beginning lifters. My wife had been working on Starting Strength and the weights were moving too fast for her so I plan to have her do this with weekly increases instead to give her time to get more comfortable at each weight step

I think the long term progression steps from beginner to advanced might look something like:
  1. Weekly set replacement with 20-30# increases (smallest plate 10s & 25s)
  2. Weekly, 10# (smallest plate 5s)
  3. Monthly, 20-30#
  4. Monthly, 10#

I did John Broz squat everyday for a while and I agree. I wouldn't hit them 5x5 everyday though like everybody seems to do on Instagram. 🤣
Yes, I understand how often you increase the weight, but how many sessions do you do weekly or monthly?

I like the idea of bigger jumps for more advanced athletes. But likely some waviness even in this manner is beneficial.

The John Broz style seems excessive but for a block every now and then with a reasonable volume and intensity the very high frequency seems to work. I'm not sure but I feel like the squat is far more favourable for it than the deadlift or the bench press, for example.

As it is I'm trying out 3*3 a day some days a week, starting quite low as I'm in a recovery phase at the moment. I did a moderate set or few of fives every training day for a few weeks and it was easy to ramp up the weekly volume compared to a single, even all out, session.
 
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