Squat program

[Swervyn-Ervyn]

I have a bit of a shoulder issue, I'm getting scans done soon, but it's looking like torn rotator cuff (both) or bursitis...

As I've gotten into oly lifting, I'm thinking I might do a squat program to really pump up my leg strength!

I'm not sure just to milk a 3x5 or something similar as much as I can, though I have kind of stalled in progression at the same point with these in the past, but haven't been using it as a direct "squat program" (I'm usually squatting after snatches or clean and jerks, so not fresh)

Or do I try like a Russian program or smolov?
My max back squat is 141, full ATG.. Which I'm not to proud of, I weigh 72-73 kgs and I'm 170cm, but I think BW ratios are used as an excuse! I want a big squat...

So any thoughts or inputs will be appreciated!!

Note- I have a coach, though I'm sure he will be fine with me running a squat program while my shoulders recover

 

[Semillon]

Texas method?

5x5 Mon/volume day (start @ 90% of your current 3x5 max)

2x5 Wed/recovery day (70% of mon weight)

1x5 Fri/intensity day (start @ current 3x5 max weight)

Increase by 2.5kg every week, will be hitting new PRs in a month, should be able to run it for at least 6 months after that.

 

[Swervyn-Ervyn]

Texas method?

5x5 Mon/volume day (start @ 90% of your current 3x5 max)

2x5 Wed/recovery day (70% of mon weight)

1x5 Fri/intensity day (start @ current 3x5 max weight)

Increase by 2.5kg every week, will be hitting new PRs in a month, should be able to run it for at least 6 months after that.

Looks decent.. Have you used it?

Do I base it all off a 3x5 and increase that, then move the % accordingly, or just have a start and bring them all up 2.5?

 

[Semillon]

I'm doing TM now, its challenging but effective.

Every week add 2.5kg to all days.

The idea is you do enough volume monday to drive a new PR on friday, wed is just about getting the blood flowing / active recovery type stuff.

Once you get in the swing of things, you can possibly try and increase the % gap between volume day and intensity day.

Also, once you can no longer progress on intensity day, you can switch it up to 2 tripples and keep adding weight. Then when that ends (2-3 weeks) you can switch up to 5 singles (1min rest?). Then when that ends, revisit 5 rep PRs again.

Technically you could start week 1 hitting your current 5 rep max on intensity day, but its probably better to have a couple of weeks lead in where everything is easy enough before shit gets real.

 

[Semillon]

Oh almost forgot, throw any assistance work you want in on wed, for squat assistance im doing back extensions, 5x10.

If it floats your boat, you can do front squats on wed rather than back squats too...

 

[Swervyn-Ervyn]

I will need to do plenty of front squats too, so maybe them on the recovery day and have another heavier day, maybe a 3x5 front or something

 

[Romie]

If you google texas method spreadsheet you can just download that and put in your numbers and it will give you all the weights/reps you need to hit.

 

[0ni]

Daily near max squatting would be great in this situation
If you can, alternate front squats with regular squats

 

[Swervyn-Ervyn]

Daily near max squatting would be great in this situation
If you can, alternate front squats with regular squats

So you reckon just squat my arse off?
I'm not sure how I would go with fronts, it hurt being in the racked position..

 

[Spritcha]

Daily near max squatting would be great in this situation
If you can, alternate front squats with regular squats

like

 

[Swervyn-Ervyn]

I'm not likely to be doing much else, so I may aswell....

Texas is probably a good thing to run in conjunction with my normal program as the squat range, but maybe not on its own

 

[Swervyn-Ervyn]

My coach has said to maybe try

Heavy days x2
3x8

Medium days x1 or again if I do a 5th day
4x5 with 3x8 weight

Light day x1
4x5 -10kg on medium

Them just progress 2.5 a week

Seems ok

 

[0ni]

So you reckon just squat my arse off?
I'm not sure how I would go with fronts, it hurt being in the racked position..

Yeah I did it for a while and got great results. Finally brought my squat up to something near my deadlift. I find front squats are really good, better than back squats but if you can't front squat then just squat in as quad dominant fashion as possible pausing at the bottom imo

None of this BROZ KNOWZ 800lb bouncing your ass off your heels shit, needs to be controlled if it's you're only training

I'd probably get really strong at snatch grip deadlifts as well, but I've never seen you lift and don't weightlift so I have no idea if you'll benefit from it. I think doing one exercise would get very boring very fast

 

[Swervyn-Ervyn]

I will be doing pulls aswell, and once I have seen specialist and know what I can and can't do I will know more..
I'm hoping as snatches don't hurt I may be able to do them, hopefully it gets better quick

 

[0ni]

You know if you are only training 3 days a week I WILL continually mock you
At the very least you need to be replacing your training volume with shit you can be doing
It's a great time to really start eating and go through a serious strength phase

 

[Swervyn-Ervyn]

Huh?
No I'll be doing 4-5 session about 1.5-2hours
And another 3-4 sessions of ring/core work, about half an hour each

When did I say I'd do 3 days?

 

[0ni]

Texas Method is 3 days a week
Just max shit out 6 days a week

 

[Swervyn-Ervyn]

If I did Texas, that would just be 3 of the days... When my shoulder is all good, I have program's given to me that are 5 days, and will eventually be 5 days, with 3 double days

 

[0ni]

Quit being a chicken and squat every day
SquatEveryDay

Here read this

 

[Swervyn-Ervyn]

But for now I'm keen on just squatting hard like a boss, as often as I can, throw some pulls and deadlifts in to keep it not so boring, plus whatever ring/bar work I can get away with..

Hopefully I'll be back in 4 weeks