Improve your WN8 by Squatting Everyday

This is the program I used for the past month or so to add 30kg to my Squat 1RM!

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Squat to 2RM Full body band workout at least 3 hours before workout Squat to 2RM Full body band workout at least 3 hours before workout Squat to 2RM Full body band workout at least 3 hours before workout Full body band workout
Bench press to 1RM Front squat to 1RM Speed bench press to 3RM Speed deadlift to 3RM Volume bench to 5RM Squat to 2RM
If fail, add reverse bands and try again Deadlift to 2RM 10 mins conditioning Conditioning Volume deadlift to 5RM
10 mins conditioning If fail, put weight on blocks and increase weight Military press to 80% +5% every week

As you can see I am squatting 6 times per week, which is no easy task! My number 1 priority was recovery and stretching, and I can confidently say that as a result of this program, I am way more flexible than I used to be. I usually stretched for 20 minutes before and after squatting, as well as utilising various dynamic exercises to prepare myself for squats. I warmed up using 5 reps on lighter weights, 3 reps on moderate weights, until I got to heavy weights and just went for a new 2RM everyday.

I chose to go for a 2RM instead of a 1RM everyday because it put less strain on the body and I could go by feel better. For example, if the first rep was very difficult, I could decide to not go for the second and instead drop the weight. I believe this helped me prevent injury.

In terms of the full body band workout that I used as hypertrophy and to aid in recovery, you can find details here.

My conditioning consisted of an intense 10 minutes that had me close to vomiting using a variety of templates that I gathered from this video by Brian Alsruhe.

I started this program with a 150kg squat, and I recently hit a 180kg one rep max. Squatting everyday works! Try it for yourself.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s