Need advice on a different direction in squat training

[Ryan]

Most of my past squat training has been based on Paul Carter's teachings. While I appreciate and in some cases even subscribe to some of his overall training methodology, I have found that his squat training principles simply don't work for me. That is, High-ish volume periodization with little weight movement above the 90% range.

I am searching (unsuccesfully) for a squat regimen that will more closely mimick the gillingham bench routine or Coan/Phillipi DL routine, both of which have been very succesful for me (bench as of late, DL from day 1 to present).

If anyone has any programming success stories to share or even principles to subscribe to OR to avoid, please feel free.

Thanks,
Ryan

[George]

www.t-nation.com/free_online_article/most_recent/12_weeks_to_ridiculous_wheels

This is a mix, steady state volume alternated with a cycle of progressively heavy. I think 10 x 5 is excessive, but I like the heavy progression percentages. I was thinking of doing this, but instead of 10X5, making it 5x5 with 75%, and increasing the 5x5 days 5% each week, or as needed. Either way, I thought this was an interesting mix and something I am going to incorporate as it follows my bench training (mixing reps and volume with heavier progression, using the reps more for recovery and building)

Actually, those ten set days, the weights are prescribed really light, may be better as is.

[3speed]

george
Those "light" days suck, but they are doable. Know that going in. My current program includes days with 4 sets of 8 @ 70% and 5 sets of 6 @ 75%. I would much rather do doubles at 93%, but there is a purpose to this type of training and I have to do the work if I want to move forward.

[osu122975]

Ryan - try taking a few weeks and listen to your body instead of following a program. Singles will ALWAYS produce better technique, focus and explosiveness. Plus, it should allow your body to recover a little better. Try and do very little to no assistance work too. It'll be tough to change as it was for me, but the benefits and gains I made don't lie.

If I'm putting in work and building muscle, I focus on reps. If I want to gain powerlifting competition strength, I practice for it. Do some singles in the 75-100% range and focus on moving the weight explosively as if you were in competition.

Focusing on explosive singles has helped me more than any other training I have done. Work is work - but for gaining powerlifting competition strength, work on some singles for multiple sets.

I hope you take this as suggestion only and not me thinking I know everything. This training helped me a lot.

[Ryan]

Jun 14, 2014 11:40:33 GMT -5 osu122975 said:

Ryan - try taking a few weeks and listen to your body instead of following a program. Singles will ALWAYS produce better technique, focus and explosiveness. Plus, it should allow your body to recover a little better. Try and do very little to no assistance work too. It'll be tough to change as it was for me, but the benefits and gains I made don't lie.

If I'm putting in work and building muscle, I focus on reps. If I want to gain powerlifting competition strength, I practice for it. Do some singles in the 75-100% range and focus on moving the weight explosively as if you were in competition.

Focusing on explosive singles has helped me more than any other training I have done. Work is work - but for gaining powerlifting competition strength, work on some singles for multiple sets.

I hope you take this as suggestion only and not me thinking I know everything. This training helped me a lot.

Thanks!


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[George]

I agree singles and heavy will give leaps and bounds, but I have found I consistently make larger jumps when using volume and building then refining. There seems to come a point with me in which I am really struggling to catch an extra 5-10lb pr, when if I step back and rep for six weeks (while still working with 90-92% alternatingly) I have had 20lb jumps. The better the base, the longer the CNS singles are effective. But like a recent article pointed out, you can only fine tune a V-6 so much before you need to build a V-8, etc

[bighawgfsu]

I like to use the squat apparatus in my picture. ....i can go heavy singles, doubles, and triples with over 1000 lbs and it helps me tremondously out of the hole. I alternate this with free competition squats for very deep in the hole. I feel this works for me and my squat has jumped because of it. Only a suggestion of course.