Squats WSB Journal

Squat4Life

This is the template I plan on using for the next 10 weeks.. It's taylored to my style although it seems like I'll be missing something. We'll see!

Weeks 1-3

Day 1: ME Squat
DL: 3x3 till 1 max
SLDLs: 3x10
Cable pulldowns: 3x12
Wide grip chins: 3x10

Day 2: ME Bench
Incline: 3x3 till 1 max
/Tri Dips: 3x10
\Cable push-downs :2x12 push 2x12 reverse
Front raises: 4x10
Wide grip chins: 3x10
Seated curls: 3x10

Day 3: DE Squat
Box squat: 2x10 45-65% 1RM
SLDLs: 3x10
Side Bends: 3x10
Shrugs: 4x10

Day 4: DE Bench
Speed Bench: 3x10 45% 1RM
/Tri Dips: 3x10
\Cable push-downs :2x12 push 2x12 reverse
Wide grip chins: 3x10
Seated curls: 3x10

Weeks 4-6

Day 1: ME Squat
High Box Squat: 3x3 till 1 max
Glute-Ham raises: 3x12
Decline sit-ups: 4x10
Seated cable rows: 4x10

Day 2: ME Bench
Floor Press: 3x3 till 1 max
/Skull crushers: 3x10
\Cable pushdowns: 2x10
Lateral raises: 4x10
Seated cable rows: 4x10
Preacher curls: 3x10

Day 3: DE Squat
Box Squat 2x12 with 45-65% 1RM
Glute-Ham raises: 3x12
Side bends: 3x12
Shrugs: 4x10

Day 4: DE Bench
Speed Bench: 3x10 46% 1RM
/Skull crushers: 3x10
\Cable pushdowns: 3x10
Seated cable rows: 4x10
Preacher curls: 3x10

Weeks 7-9

Day 1: ME Squat
ATG Squat: 3x3 till 1 max
Rack pulls: 3x8
Static cable holds: 4x12
Barbell rows: 4x10

Day 2: ME Bench
Bench Press: 3x3 till 1 max
Close Grip: 3x10
Rear-delt raises: 4x10
Barbell rows: 4x10
Static cable curls: 3x10

Day 3: DE Squat
Box Squat: 2x12 45-65% 1RM
Rack pulls: 3x8
Decline sit up rotations: 4x10
Shrugs: 4x10

Day 4: DE Bench
Speed Bench: 3x10 46% 1RM
Close Grip: 3x10
Barbell rows: 4x10
Static cable curls: 3x10

Week 10
Find your 1RMs

**Colossus**

Nice, ill be following this.

Squat4Life

I took last week off to heal a wrist injury so I started today.

Monday

Max effort

3x3+1 DLs
1x3 585
1x3 605
1x3 625
1x1 635

SLDLs
3x10 315

Cable pushdowns
3x16 maxed stack

Wide grip chins
3x10
1x10 bodyweight
1x10 45 (plates)
1x10 90

Walked funny out of the gym. Feeling good now though.

**Alter-Ego**

Quote:

Originally Posted by Squat4Life

I took last week off to heal a wrist injury so I started today.

Monday

Max effort

3x3+1 DLs
1x3 585
1x3 605
1x3 625
1x1 635

SLDLs
3x10 315

Cable pushdowns
3x16 maxed stack

Wide grip chins
3x10
1x10 bodyweight
1x10 45 (plates)
1x10 90

Walked funny out of the gym. Feeling good now though.

Awesome Deadlift!! I'll be in bed with back pain for the next week just thinking about this post!!

Jumbo

what AE said, thats pullin some weight maing.

Squat4Life

Squat4Life

Wednesday
ME Bench

Incline
3x225
3x245
3x265
3x275
1x285
5x225

Weighted Tricep Dips

3x10 125

Cable push down/reverse
2x10 max stack

Reverse
2x10 160 rotated with 1st

Front raises
3x10 65lb DBs

Wide grip chins

3x10 body weight: too freakin tired to add weight

Seated curls
3x10 65

For some reason this is wearing me out

OCDan

Is it tough going up 20 pounds a set on the bench? It seems like a lot of weight to jump set to set.

Squat4Life

Quote:

Originally Posted by OCDan

Is it tough going up 20 pounds a set on the bench? It seems like a lot of weight to jump set to set.

It's supposed to be tough, thats why its a maximal effort day.

Squat4Life

Friday

Minimal rest, 1 minute

Box Squat
2x10 350 50%

SLDLs
3x10 275 went down from last time, my lower backs killing me

Side bends
2x15 100

Shrugs
4x10 495

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

Thread	Thread Starter	Forum	Replies	Last Post
BBing on a budget...	gymdiva1222	Training Discussion	7	10-28-2005 06:10 AM
how many carbs ?	hardgainer860	Nutrition Forum	6	06-24-2005 11:59 PM
Some pics from 2001 !!	ski	Member's Pictures	30	03-05-2005 06:25 PM
Thinking about entering	Armageddon	General Chat & Conversation	3	01-21-2005 02:58 AM
WHERE DID CHELLE GO	igiboy	General Chat & Conversation	16	10-14-2004 11:06 PM

	#1 (permalink)
Squat4Life Senior Member Join Date: Jul 2005 Location: City of 5 Flags Age: 29 Posts: 6,024 Blog Entries: 1 Rep Power: 10	Squats WSB Journal This is the template I plan on using for the next 10 weeks.. It's taylored to my style although it seems like I'll be missing something. We'll see! Weeks 1-3 Day 1: ME Squat DL: 3x3 till 1 max SLDLs: 3x10 Cable pulldowns: 3x12 Wide grip chins: 3x10 Day 2: ME Bench Incline: 3x3 till 1 max /Tri Dips: 3x10 \Cable push-downs :2x12 push 2x12 reverse Front raises: 4x10 Wide grip chins: 3x10 Seated curls: 3x10 Day 3: DE Squat Box squat: 2x10 45-65% 1RM SLDLs: 3x10 Side Bends: 3x10 Shrugs: 4x10 Day 4: DE Bench Speed Bench: 3x10 45% 1RM /Tri Dips: 3x10 \Cable push-downs :2x12 push 2x12 reverse Wide grip chins: 3x10 Seated curls: 3x10 Weeks 4-6 Day 1: ME Squat High Box Squat: 3x3 till 1 max Glute-Ham raises: 3x12 Decline sit-ups: 4x10 Seated cable rows: 4x10 Day 2: ME Bench Floor Press: 3x3 till 1 max /Skull crushers: 3x10 \Cable pushdowns: 2x10 Lateral raises: 4x10 Seated cable rows: 4x10 Preacher curls: 3x10 Day 3: DE Squat Box Squat 2x12 with 45-65% 1RM Glute-Ham raises: 3x12 Side bends: 3x12 Shrugs: 4x10 Day 4: DE Bench Speed Bench: 3x10 46% 1RM /Skull crushers: 3x10 \Cable pushdowns: 3x10 Seated cable rows: 4x10 Preacher curls: 3x10 Weeks 7-9 Day 1: ME Squat ATG Squat: 3x3 till 1 max Rack pulls: 3x8 Static cable holds: 4x12 Barbell rows: 4x10 Day 2: ME Bench Bench Press: 3x3 till 1 max Close Grip: 3x10 Rear-delt raises: 4x10 Barbell rows: 4x10 Static cable curls: 3x10 Day 3: DE Squat Box Squat: 2x12 45-65% 1RM Rack pulls: 3x8 Decline sit up rotations: 4x10 Shrugs: 4x10 Day 4: DE Bench Speed Bench: 3x10 46% 1RM Close Grip: 3x10 Barbell rows: 4x10 Static cable curls: 3x10 Week 10 Find your 1RMs __________________ I like simple and beautiful things like squats, food, clean air, and pure water.- Lou Simmons

	#2 (permalink)
Colossus Moderator Join Date: Dec 2003 Posts: 2,849 Rep Power: 7	Nice, ill be following this. __________________ 5x5 is the routine of the gods.

	#3 (permalink)
Squat4Life Senior Member Join Date: Jul 2005 Location: City of 5 Flags Age: 29 Posts: 6,024 Blog Entries: 1 Rep Power: 10	I took last week off to heal a wrist injury so I started today. Monday Max effort 3x3+1 DLs 1x3 585 1x3 605 1x3 625 1x1 635 SLDLs 3x10 315 Cable pushdowns 3x16 maxed stack Wide grip chins 3x10 1x10 bodyweight 1x10 45 (plates) 1x10 90 Walked funny out of the gym. Feeling good now though. __________________ I like simple and beautiful things like squats, food, clean air, and pure water.- Lou Simmons

	#5 (permalink)
Jumbo New Member Join Date: Jul 2005 Age: 28 Posts: 4 Rep Power: 0	what AE said, thats pullin some weight maing.

	#6 (permalink)
Squat4Life Senior Member Join Date: Jul 2005 Location: City of 5 Flags Age: 29 Posts: 6,024 Blog Entries: 1 Rep Power: 10	__________________ I like simple and beautiful things like squats, food, clean air, and pure water.- Lou Simmons

	#7 (permalink)
Squat4Life Senior Member Join Date: Jul 2005 Location: City of 5 Flags Age: 29 Posts: 6,024 Blog Entries: 1 Rep Power: 10	Wednesday ME Bench Incline 3x225 3x245 3x265 3x275 1x285 5x225 Weighted Tricep Dips 3x10 125 Cable push down/reverse 2x10 max stack Reverse 2x10 160 rotated with 1st Front raises 3x10 65lb DBs Wide grip chins 3x10 body weight: too freakin tired to add weight Seated curls 3x10 65 For some reason this is wearing me out __________________ I like simple and beautiful things like squats, food, clean air, and pure water.- Lou Simmons

	#8 (permalink)
OCDan Junior Member Join Date: Mar 2005 Location: cold and dark Age: 30 Posts: 195 Rep Power: 4	Is it tough going up 20 pounds a set on the bench? It seems like a lot of weight to jump set to set.

	#10 (permalink)
Squat4Life Senior Member Join Date: Jul 2005 Location: City of 5 Flags Age: 29 Posts: 6,024 Blog Entries: 1 Rep Power: 10	Friday Minimal rest, 1 minute Box Squat 2x10 350 50% SLDLs 3x10 275 went down from last time, my lower backs killing me Side bends 2x15 100 Shrugs 4x10 495 __________________ I like simple and beautiful things like squats, food, clean air, and pure water.- Lou Simmons

Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)