Training tips vol 3

Q: I want to get stronger on my squat, I have been doing back squat for a few months and now I am stuck at 120kg for 2reps, what should I do?

First, it sounds like is time to change your training program, remember adaptation leads to stagnation. Many make the simple mistake of pushing their 1,2,3 RM all the time because they want to get strong.

Before you can get “strong” you must find different ways to get “stronger” first.

There are many definition of being “stronger”
Squatting 5reps at 115kg in your case is “stronger”
Squatting multiples’ sets of 3 at 120kg is also “stronger”
Squatting 125kg for 1rep is also “stronger” and I am only talking about back squatting here.

There are many other variations of squat you can include in your program such as front squat, low bar squat, pause squat. The idea is to be strong at all these lifts by rotating them and gradually getting “stronger” at each lift. If you read the Conjugate method before, this is almost a “modified” version of it.

heavy squat

Sample program for a 6 weeks periodization (Squatting 3 times per week)
Total of 18 squat sessions

Starting point: 120kg high bar back squat for 2 reps

Session 1-2 high bar 3sec pause squat 5sets of 3 @ 90kg

Session 3-4 high bar 3sec pause squat 5sets of 3 @ 95kg

Session 5-6 high bar 3sec pause squat 5sets of 3 @ 100kg
Note: hopefully by this point you have taught your body on how be “tight” this will assist with your next squat variation. Low bar.

Session 7, low bar squat with belt. 5sets of 5reps @105kg

Session 8, low bar squat with belt. 5sets of 5reps @110kg

Session 9, low bar squat with belt. 5sets of 5reps @115kg

Session 10, low bar squat with belt. 5sets of 4reps @120kg

Session 11, low bar squat with belt. 5sets of 4reps @125kg

Session 12, low bar squat with belt. 4sets of 3reps @130kg

Note: low bar squat with belt with give you the mechanical advantage to add extra load to your squat, by adapting at heavier load your CNS will stronger hence when you return to high bar squat you will see improvement.

Session 13 high bar squat (no pause) 5sets of 5 @110kg

Session 14 high bar squat (no pause) 5sets of 5 @115kg

Session 15 high bar squat (no pause) 5sets of 5 @120kg

Session 16 high bar squat (no pause) 5sets of 5 @125kg

Session 17 high bar squat (no pause) work up to a heavy 3RM around 130kg.

Session 18 high bar squat (no pause) aim for 2-3 sets of 3reps @ 130kg

Note: If you follow this progression, by the end of 6 weeks period you have hit 8-9 PBs and you just took your high bar squat from 120kg for 2reps to 130kg for multiple sets of 3reps.

Enjoy all you PBs in the next few weeks.

@chineselifter

RobinTraining tips vol 3