12 Week Squat Cycle

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PSN TRAINING

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12 Week Squat Cycle

As far as I am concerned the squat Is the most taxing lift in Powerlifting. If it’s really worked hard, one workout a week is plenty. My lower back gets too fatigued with more than one squat or deadlift workout per week.

Another notion of mine that might be considered controversial is that I hardly ever do singles when peaking for a meet. I feel heavy, low rep sets really build the power. In this sample workout, let’s say your best squat is 700 lbs. A realistic goal would be 720-730 for your next meet.

Another training technique I use is to only wrap for the heavy set of the workout. By doing most of the squats without wraps I get a real kick from them when I do use them. I also do not use a tight lifting suit until Week Nine. The warm ups are not meant to be taxing, and are only designed to get you ready for the heavy set.

I only squat to train my squat, but when a meet is not close you may include front squats and good mornings for a change.



Yours for strength

Week 1: 135x5, 225x4, 315x3, 405x2, 500x2.
Week 2: 155x5, 245x4, 335x3, 425x2, 520x5.
Week 3: 175x5, 265x4, 355x3, 445x2, 540x5.
Week 4: 195x5, 285x4, 375x3, 445x2, 540x5.
Week 5: 215x5, 305x4, 395x3, 485x2, 580x2.
Week 6: 135x5, 235x5, 325x4, 415x3, 505x2, 600x3.
Week 7: 155x5, 255x5, 345x4, 435x3, 525x2, 620x3.
Week 8: 175x5, 275x5, 365x4, 455x3, 545x2, 640x3.
Week 9: 195x5, 295x5, 385x4, 475x3, 565x2, 660x2.
Week 10: 215x5, 315x5, 405x4, 495x3, 535x2, 680x2.
Week 11: 215x5, 315x5, 405x4, 495x3, 585x2, 650x1
Week 12: 135x5, 225x3, 315x3, 405x2, 505x1, 570x1
Attempts at Meet: 1st - 640, 2nd - 680, 3rd - 720.
This Workout is from the legendary Paul Wrenn