SQUAT WORKOUTS

 


POWERHOUSE STRENGTH SYSTEMS


 

STRENGTH STANDARD FOR MEN

IN Pounds

BODY

FULL

BENCH DEAD STANDING BARBELL

WEIGHT

SQUAT PRESS LIFT PRESS CURL
105-120 310 260 360 170 70
121-135 340 285 390 190 85
136-155 370 310 420 210 105
156-170 400 335 450 230 120
171-185 430 360 480 250 135
186-205 460 385 510 265 155
206-225 490 410 540 275 175
226-245 520 430 570 285 195
246-PLUS 550 440 600 295 205

in kilos

BODY FULL BENCH DEAD STANDING BARBELL
WEIGHT SQUAT PRESS LIFT PRESS CURL
47.50-54.50 140.00 118.00 163.00 77.00 31.50
55.00-61.00 154.50 129.50 177.00 86.00 38.50
61.50-70.00 168.00 140.00 190.00 95.50 47.50
70.50-77.00 182.00 152.00 204.50 104.50 54.50
77.50-84.00 195.50 163.50 218.00 113.50 61.00
84.50-93.00 209.00 175.00 231.50 120.50 70.50
93.50-102.0 222.50 186.00 245.50 125.00 79.50
102.5-111.0 236.00 195.50 259.00 129.50 88.50
111.5-Plus 250.00 200.00 273.00 134.00 93.00

 

Don't be intimidated by these strength standards. A beginner's goal should be 60 percent of each standard lift.  For example a 156 -170lb should be able to full squat 240 pounds for one rep.  You should not advance to intermediate until you can perform all of the above lifts.

An intermediate bodybuilder's goal should be between 80-85 percent of each standard lift for a one rep maximum.  Once the intermediate goals have been reached then move onto advanced programs.

The advanced bodybuilder's goals are a life time summation of training and can equal or exceed the strength standards set above.


Strength Standards for Women

Women have 56 percent of the strength of a man in the upper torso and 72 percent of the strength of a man in the lower torso.

Example a bench press for a 105-120 person is 260 pounds.  First multiply 56 percent times the 260 - pound figure.  This equals 146 pounds,  Now the female lifter can take 60 percent of the 146 pounds to determine whether or not she has reached the beginner's goal.  In this case her goal as a beginner is 88 pounds.

 


POWERHOUSE STRENGTH SYSTEMS

THE 20 REP SQUAT

(deep breathing style)

Select a poundage that will seem quite heavy to you by the 10th rep. Begin by filling the lungs with one deep breath in between repetitions for the first five reps. On repetitions 6-10, breath deeply twice. Remember that in order to keep the lungs full of air you must always hold your very last breath as you begin your descent on a particular repetition. When you reach rep 10, you may begin to wonder if you can perform another rep, much less 10 more, At this point, on reps 11-15, you will need to stop and take three deep breaths after each rep. This will give the relaxed muscles a slight rest if the pause is long enough (about 5-10 seconds). This slight rest between reps is used primarily to resummon your mental forces as you psych yourself up for another rep. Rest will occur only in the quads, glutes. And hamstrings. It will not occur in the "anti-gravity" muscles controlling balance, such as the abs, traps, and Spinae erectors. Thus you may fail during a set as a result of fatigue in these muscles rather than the prime movers (quads, glutes, hamstrings). On the final five reps, breath four times between reps. You will find that this method of squatting forces cardiovascular development and increases lung capacity.

 

 


POWERHOUSE STRENGTH SYSTEMS

Off Season Squat Conditioning Program

For Olympic Weightlifters, Powerlifters, and those wanting to get their Squat up

Notes:

  • The program is for 7 weeks in duration
  • The program is performed 3 times per week, i.e. Monday Wednesday and Friday.
  • The athlete is given 2 minutes rest between sets
  • In addition to the weight training 30 minutes of cardiovascular training is performed at 70% of maximum heart rate

Explanation of program format:

  • Each column states which week the sessions are performed
  • Each row gives the sessions for the days i.e. Monday, Wednesday, and Friday

The session are laid out as follows:

Weight e.g. 155kg

Reps and sets e.g. 5/6/7/8/9/10 this means a set of 5 is performed, then a set of 6 is performed etc. on the same weight

Number of reps performed e.g. 45 reps

 

MONDAY

WEDNESDAY

FRIDAY

WEEK 1

155kg

5/6/7/8/9/10

45 reps

 

120kg

5 x 15

 

155kg

6/7/8/9/10/11

51 reps

 

WEEK 2

165kg

5/6/7/8/9/10

45 reps

 

130kg

5 x 15

 

170kg

5/6/7/8/9/10

45 reps

 

WEEK 3

165kg

7/8/9/10/11/12

45 reps

 

140kg

5 x 15

 

170kg

7/8/9/10/11/12

57 reps

 

WEEK 4

175kg

5/6/7/8/9/10

45 reps

 

150kg

5 x 15

 

180kg

5/6/7/8/9/10

45 reps

 

WEEK 5

175kg

7/8/9/10/11/12

57 reps

 

155kg

5 x 15

 

180kg

7/8/9/10/11/12

57 reps

 

WEEK 6

185kg

5/6/7/8/9/10

45 reps

 

160kg

5 x 15

 

190kg

5/6/7/8/9/10

45 reps

 

WEEK 7

185kg

7/8/9/10/11/12

57 reps

 

165kg

5 x 15

 

190kg

7/8/9/10/11/12

57 reps

 

This program should blow some of the cobwebs out of your system

 


 

POWERHOUSE STRENGTH SYSTEMS

  Brad Gillingham's Squat Routine

This squat program is a basic percentage based program that can be used by anyone. I have utilized this workout at different times during the year. Simply convert your current Max with the weekly percentages to determine your desired load. I usually increase my back squat training load by 10 lbs. during the second 4-week phase of the workout. If your current Max is below 350 lbs. you should have an increase of 5 lbs. each week during the 2nd phase.

 

Eight-Week Off-Season Conditioning Squat Training Cycle

 

Week    Monday        % of 1           Friday           % of 1 

         Front Squat    Rep Max      Back Squat      Rep Max

  1    2x5x365-420     70-80          5x5x545            75

  2    2x5x365-420     70-80          5x3x580           80

  3    2x5x365-420     70-80          5x5x510            70

  4    2x5x365-420     70-80          5x3x615            85

  5    2x5x365-420     70-80          5x5x555        75+10lbs

  6    2x5x365-420     70-80          5x3x590        80+10lbs

  7    2x5x365-420     70-80          5x5x520        70+10lbs

  8    2x5x365-420     70-80          5x3x625        85+10lbs

Based on a 525lb maximum Front Squat with No Gear/No Belt

Based on a 725lb maximum Back Squat with No Gear/ No Belt

Sets performed with No Gear/No Belt

Program can be adapted by plugging in maximum weight into percentages in chart.

Assistance Work

Monday: Deadlifts and Romanian Deadlifts

Friday:    None

 

The first day in the cycle is a lighter day that I concentrate on front squats. I have found that front squat not only increases my strength in the back squat but also provides strength gains in the deadlift. I have chosen a percentage range of 70%-80% in this lift. I also recommended 2 sets of 5. I think it is important to not over train. If you are feeling tired or sore going into the Friday work out you may want to only perform 1 set at the lower percentage. I will vary the number of sets and percentage of load used according to how I feel throughout the cycle. If I am feeling well rested I will perform 2 sets of 5 with 80%. If I am feeling over trained and tired I may back this off to 1 set of 5 with 70%. Remember that the most important training day is the heavy back squat work out. The front squat portion of this cycle should be considered assistance.

I have not recommended any other assistance work during this heavy training cycle. I feel that the amount of sets and repetitions provided in both training days provides enough of a workload.

Make sure to eat a well-rounded diet high in protein and supplement your diet with quality nutritional supplements. Good Luck!

Brad is the American record holder for most combined weight lifted at a powerlifting competition, 2,254 pounds (Bench - 600 Lbs., squat - 816 Lbs., deadlift - 838 Lbs.)     


 

POWERHOUSE STRENGTH SYSTEMS

 Peaking Cycle for the Squat

Week          Sets    Reps     Weight (kgs.)      Percent of Max

   1             5        8            170                    74%

   2             5        8            175                    76%

              5        8            180                    78%

              5        5            187.5                 82%

   5             5        5            192.5                 84%

   6             5        5            197.5                 86%

   7             5        3            205                    90%

   8             5        3            210                    92%

   9             5        3            215                    94%

Meet          3        1             237.5                104%

 

Notes

The preceding peaking cycle is based on a current squat max of 230kg.

To create your own cycle, simply apply the precents listed in the table to your current max.

If you squat with a suit and wraps, they should be gradually added as the cycle progresses.

Wraps could be introduced when reps drop to 5.

The suit could be added when reps drop to 3.

Do not perform all 5 sets at the listed work weight. Instead, perform a total of 5 sets, including warm-ups. One set at the top weight will be all that is necessary for many lifters but some will progress better on 2 or 3 top sets.

Meet attempts are as follows:

First attempt - 215kg (The rule of thumb is to open with a weight you can handle for 3 in the gym.)

Second attempt - 227.5kg

Third attempt - 235kg-237.5kg, depending on how the second attempt feels

 


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