Post your squat routine.

Discussion in 'Fitness & Nutrition' started by y1997, Jun 7, 2007.

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  1. y1997

    y1997 Made in the U.S.S.R.

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    Ive been looking for a new squat routine/rep scheme for a while now. I was wondering what you guys were doing in terms of weight and reps.

    I'll be doing something this next week.

    135x15x1
    185x12x1
    225x10x1
    (my 8 RM)x8x1

    or

    135x15x1
    185x12x1
    225x8x1
    245x8x1
    (my 6 RM)x6x1

    I do 3 sets of 12 with leg press right after.
     
    Last edited: Jun 7, 2007
  2. chickenadobo

    chickenadobo New Member

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    Squat (high bar deep)
    Front Squat/Box Squat
    Abs

    For as many sets as I can get. I try to hit at least 8 reps on working sets. I tend not to overthink routines. Just get under the bar and squat till your legs give out.
     
  3. Mitchj

    Mitchj OT Supporter

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    Parallel Squat 8 reps x 5 sets, climbing to a higher level.

    yep.

    Weight?

    155lbs x 8
    165lbs x 8
    175lbs x 8
    198lbs x 8
    210lbs x 8
     
    Last edited: Jun 7, 2007
  4. jokka

    jokka OT Supporter

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    GO REDSKINS
    backsquats
    frontsquats
    rdl's
     
  5. MaineSucks

    MaineSucks OT Supporter

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    Speed Strength Day:
    - Box Squat alternating band, chain, and straight weight.
    - Deadlift Variation
    - GHR and RH
    - Abs
     
  6. cavefish

    cavefish You ain't a crook son, you just a shook one

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    Make sure errybody know dat dis is 800lbs five and a half weeks out from da mistah olympia
     
  7. jokka

    jokka OT Supporter

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  8. Mitchj

    Mitchj OT Supporter

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    He is absolutely insane. One of my mates saw him when he came to Australia. Apparently he looks like he has a big gut, until he takes his shirt off, and you see it is just pure muscle.
     
  9. jokka

    jokka OT Supporter

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    that's his hgh gut
     
  10. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Have you always done 3x12 for squats? How'd that rep scheme affect your numbers?
     
  11. y1997

    y1997 Made in the U.S.S.R.

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    I dont do 3x12 on squats...

    Higer reps has usually slowed down my progress in terms of strength though, thats why I'm having a hard time deciding on what to do.
     
  12. GuOD

    GuOD mcflurry diet

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    im diong the modified bill star...

    took me from like.. low ass squat to much much higher :big grin:
     
  13. y1997

    y1997 Made in the U.S.S.R.

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    My legs grow better at the 6 rep + range.
     
  14. GuOD

    GuOD mcflurry diet

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    makes sense. my first goal right now is to get strong though so I don't worry about my appearance much :dunno:

    you can check my log for my squatting progress. i could barely do 205x4 at start of May and i've worked my way up to 240x3 and 225x5 so far :)

    my legs are naturally fatter than the rest of me and have no shape whatsoever... when i post pics you guys won't believe my lifts at all :hs:
     
  15. JeremyD

    JeremyD New Member

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    Warmup to 315 x 5 or so, then heavy singles to near failure. Strip weight and bang out 20 rep set of breathing squats.
     
  16. Drewski

    Drewski New Member

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    .
     
  17. bear

    bear frankly rover i dont give a "woof

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  18. noogles

    noogles OT Supporter

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    front squats 205 x 8 x 3
    a2g back squats 275 x 8 x 4
     
  19. JordanClarkson

    JordanClarkson OT Supporter

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    1x8 75%
    1x6 85%
    1x6 95%
    1x4 100%
    1x4 105%
    1x8 70%

    Something like that
     
  20. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    buttox to patio
    45x5
    45x5
    135x3
    185x2
    240x5
    240x5
    240x5
     
  21. GuOD

    GuOD mcflurry diet

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    liar :squint:

    where are the 2lb incremental sets
     
  22. evolude

    evolude OT Supporter

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    225x10x10
     
  23. timberwolf

    timberwolf New Member

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    My volume squat days is:

    treadmill 11:30/ 1mile

    oly squats
    165/10x1
    165/20x1

    lunges
    left)
    50's/15x1
    50's/20x1
    right)
    50's/12x1
    50's/18x1

    leg press
    450/10x1
    450/15x1
    450/10x1

    leg ext.
    105/20x1
    105/20(10 partials)x1

    stretching 14:45

    If I can do 20 reps on either sets I increase the weight. I try to do a total of at least 30 reps per exercise whther its 2-3 sets.
     
  24. Gibles

    Gibles the funny thing about my back is....

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    what's your back routine? do you strive for size or just cutting?
     
  25. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    that's where the 240 comes from.

    bar 45
    plus
    each side - 45, 25, 22, 5.5 :mamoru:
     
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