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.


Full Body Band Workout!

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We have been receiving questions regarding how to work out while travelling or if you don’t have access to a gym! So I have put together an extremely high rep full body band hypertrophy workout which will get the blood flowing, and only takes about 5-10 minutes to complete! I highly recommend purchasing bands from Rogue Fitness, we are not sponsored but they provide extremely high quality products. Here is the full workout:

Perform the following with a mid weight band:

For my workout I used a blue Rogue Monster Band.

50 x Leg Extension

50 x Leg Curl

30 x Face Pull

30 x Bicep Curl

30 x Seated rows each arm

30 x Seated flies each arm

50 x Good Morning

30 x Overhead press each arm

Perform the following with a heavy band:

For my workout I used a green Rogue Monster Band.

50 x Calf Raises

30 x Ab Crunches

30 x Triceps Skullcrushers

Remember to experiment with band resistances to find which work best for you. The good thing about bands is that their resistance can be fine-tuned just by changing where you grip it, or changing the way it is attached to the bar or whatever you are using to leverage it.

Do all this without a break and I guarantee you will be feeling it, this is 410 total reps! Now there is no excuse for not having access to a gym!

Coming Soon: A video of this workout, as well as a guide to set up the resistance bands for each exercise.