well i guess that can be my problem really considering well, i dont have one. i just log what i did the previous squat workout, and depending on how i feel, try to hit more reps with the highest amount of weight i did or add extra sets with the heaviest weight i used the workout before. or ill go for a new rep pr with new weight and then try to hit it for a couple sets and repeat. if i was gonna start a legitimate program i'd probably go to 5/3/1

edit: i also squat every 4 days usually. just ends up working that way

This post was edited by BeastOf_TheEast on Oct 13 2015 06:00pm

Just for you! Should be pretty easy but it would help you get used to squat twice a week using a DUP style of programming.

Volume Bloc
Week 1
-Day 1: 4x10x 175
-Day 2: 4x8x 190

Week 2
-Day 1: 5x6x 205
-Day 2: 4x10x 185

Week 3
-Day 1: 4x8x 200
-Day 2: 5x6x 215

Week 4
-Day 1: 4x10x 190
-Day 2: 4x8x 205

Week 5
-Day 1: 5x6x 220
-Day 2: 4x10x 195

Week 6
-Day 1: 4x8x 210
-Day 2: 5x6x 225

Ily aube

u wouldnt recommend going heavier in a lower rep range for multiple sets? more powerlifting-ish? u'd recommend higher rep range? or is this strictly because its volume


This post was edited by BeastOf_TheEast on Oct 13 2015 06:09pm

You don't always go ''Heavy'' in powerlifting. After that bloc I'd have you squat heavier for a few weeks.

true. what also makes me hesitant to switch is that what im doing now the weight is going up each workout..but i guess i can give this a shot maybe it'll help alot

thanks for the little program

This post was edited by BeastOf_TheEast on Oct 13 2015 06:12pm

We could also add some conservative singles and/or amraps

This post was edited by Aube on Oct 13 2015 06:13pm

i was gonna say after that i wanna throw in some singles or doubles heavy haha

my only concern for higher rep squats like 8-10 that is form breakdown when fatigue sets in

This post was edited by BeastOf_TheEast on Oct 13 2015 06:17pm

I wouldn't worry as form will get better as you get used to the increase in frequency

Here you go!

Volume Bloc
Week 1
-Day 1: 4x10x 175
-Day 2: 4x8x 190

Week 2
-Day 1: 3x6x 205 and 3x3+x 225 (amrap the last set)
-Day 2: 4x10x 185

Week 3
-Day 1: 4x8x 200
-Day 2: 3x6x 215 and 3x3+x 235 (amrap the last set)

Week 4
-Day 1: 4x10x 190
-Day 2: 4x8x 205

Week 5
-Day 1: 3x6x 220 and 3x3+x 240 (amrap the last set)
-Day 2: 4x10x 195

Week 6
-Day 1: 4x8x 210
-Day 2: 3x6x 225, 2x2x245 and 2x1+x265 (amrap the last set)

wat is this!

i need to increase deathlift and squat lol