Dummy Squat Routine thats been working for me.

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    brownstown89's Avatar
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    Dummy Squat Routine thats been working for me.


    My split looks like this

    Monday- ME upper body
    Wednesday- Deadlift day
    Thurs- Light Assistance upper body
    Saturday- ME Squat


    So anyways for Squats its this simple.
    Max Effort- Box Squat 2 weeks, full ROM Squat 2 weeks, Good morning one week.

    Repitition of ME work ill do 3 x 3, 3 x 4, 4 x 3, 4 x 6 or 1 set to failure

    Good Mornings Various stance if my deadlift is struggling ill do close stance if squat is ill go wider and do 3 x 8-10 reps

    If deadlift is really stuck or quads are feeling weak ill do behind the back deadlifts 3 x 5.

    abs and cardio thats it.

    now i weigh 185, never trained the SQUAT till 10-12 weeks ago and im i can hit 2 without a spot legal depth on 315 and can max 330. all my lifts have gone up every week. If anyone wants a easy routine thats new to squating id like to see u guys try it.

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    Sounds fairly simple, which is probably why it is working. In a beginner especially, you don't need 100 different exercises at every workout. Just work hard on the basics. As you get stronger, you will have to put more thought into your progression scheme. Doing a true "max effort" every week may not yield progress anymore. In the meantime, continue doing what you are doing for as long as it works. No point in tinkering with something that works.
    I'm not a beginner, but I'm doing a very basic program right now as well. I do both my SQ and DL work on one day, once a week. I alternate each week.
    Week 1
    SQ: work up to moderate to heavy triple (increase slowly over time)
    pause SQ: 1 set of 3-5
    weighted back raises
    abs

    Week 2:
    pause SQ: 2-3 sets of moderate 3-5 reps
    DL: work up to heavy 1-3 reps
    RDL: 1-2 sets of 8-15
    abs

    I also do some kettlebell work for the lower body one other day a week.
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    Quote Originally Posted by SRS2000 View Post
    Sounds fairly simple, which is probably why it is working. In a beginner especially, you don't need 100 different exercises at every workout. Just work hard on the basics. As you get stronger, you will have to put more thought into your progression scheme. Doing a true "max effort" every week may not yield progress anymore. In the meantime, continue doing what you are doing for as long as it works. No point in tinkering with something that works.
    I'm not a beginner, but I'm doing a very basic program right now as well. I do both my SQ and DL work on one day, once a week. I alternate each week.
    Week 1
    SQ: work up to moderate to heavy triple (increase slowly over time)
    pause SQ: 1 set of 3-5
    weighted back raises
    abs

    Week 2:
    pause SQ: 2-3 sets of moderate 3-5 reps
    DL: work up to heavy 1-3 reps
    RDL: 1-2 sets of 8-15
    abs

    I also do some kettlebell work for the lower body one other day a week.
    i like this seems simple, ive squated and deadlifted on the same day i like it just wanted to switch it up...

    and what i been doign if i feel too beat up from squatting or deadlifting ill just skip the max effort do some good mornings and call it a day..

    but what type routine u useing for bench ?
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    I do one heavy pushing session per week.
    Week 1:
    BP- work up to heavy 1-3 reps; back-off set of 5-10
    incline dumbell BP- 2-3 sets of 15-20 reps
    chins (3-5 sets)
    rows (1 hard set)
    light pushdowns and curls

    Week 2:
    Overhead press- work up to heavy 1-3; back off set of 5-10 reps
    light flat BP movement- 3-4 sets of 15-20 reps
    chins (3-5 sets)
    rows (1 hard set)
    light pushdowns and curls

    I also do some kettlebell work for the upper body on another day during the week. It's mostly higher rep clean and press, push presses, and some extensions and curls.
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    Quote Originally Posted by SRS2000 View Post
    I do one heavy pushing session per week.
    Week 1:
    BP- work up to heavy 1-3 reps; back-off set of 5-10
    incline dumbell BP- 2-3 sets of 15-20 reps
    chins (3-5 sets)
    rows (1 hard set)
    light pushdowns and curls

    Week 2:
    Overhead press- work up to heavy 1-3; back off set of 5-10 reps
    light flat BP movement- 3-4 sets of 15-20 reps
    chins (3-5 sets)
    rows (1 hard set)
    light pushdowns and curls

    I also do some kettlebell work for the upper body on another day during the week. It's mostly higher rep clean and press, push presses, and some extensions and curls.
    damn i need alot more volume, my bench is not that good 270. I use a narrower stance

    I use a ME movement of Board press, incline, DB to 3-5 rep,dead bench, fat bar floor press
    then i do rep work like say 4 x 3 with 80% of what i hit
    Then a shoulder movement for like 3 x 8-10 rep or sometimes ill replace this with 1 set of wide grip pause bench or dead bench singles with 80% of max
    Dips 3 x 5-10 rep for off the chest strength
    Pulldowns 3 x F

    every other week instead of a ME movement ill use wendlers percentages and do either 3 x 5, 3 x 3 or the 5/3/1

    it seems like more volume that most people but it works? you think its because im younger (20) and that when my numbers get higher ill need less volume?
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    Generally younger guys recover a little better. Also with less experienced guys, the sheer magnitude of poundages is less so it's easier to recover from. Even the rep work for a strong guy is alot heavier, so the recovery is a little tougher for the joints so they often don't do quite as much volume. A bigger guy may not need to build as much additional muscle mass, so he might not use as much volume for that reason as well.
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    permanabol's Avatar
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    I just squat.... alot and 5x5 of goodmornings to finish it off
    put on 35 pounds in 4 weeks on my squat screw assistance lol
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    Quote Originally Posted by permanabol View Post
    I just squat.... alot and 5x5 of goodmornings to finish it off
    put on 35 pounds in 4 weeks on my squat screw assistance lol
    i like the idea of 5 x 5 goodmornings because u can go heavier **** im gonna start doing them not 3 x 10...
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    The only thing that I would throw out there is that max effort means max effort, more to the point it means working to max singles. So that isn't quite max effort in the westside sense but not a bad beginner program.
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    I just read my post and realize it sounds a bit smart snootie. That was not my intent. I think doing more reps is valuable just not what is recomended by westside.
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    Quote Originally Posted by MongoSS View Post
    I just read my post and realize it sounds a bit smart snootie. That was not my intent. I think doing more reps is valuable just not what is recomended by westside.
    its fine... i switched it up now that im doing the evo stack... i do a heavy single then a drop set to 5 or 3 rep max and then do 2 sets of high bar squats, leg presses and toes pushes. its working good as well. seeting up for a 350 squat in 3 weeks!
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