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