How I Squatted 830 Drug free
I used a Westside barbell template. Basically, I wasn't satisfied
totally so I tweaked things to fit what I wanted.
Monday: Squat Max Effort Day
This ALWAYS was a squatting day. The only thing I varied was my form
positioning, depth and bar positioning. I used Steps from a step class
and rubber pads along with a tape measure to keep track of my heights. I
would NEVER pause. Just to feel pressure from the box letting me know I
was where I needed to be and back up to position. I usually did about 15
sets with warm ups etc.
Next I would hit good mornings for 3-5 sets. Usually I would only do
sets of 8-10 but sometimes I went heavier.
Next, reverse hypers or back extension. 4 sets of 10
Finally, 2 sets of 20 reps on leg extensions.
Friday: Dynamic Squat or Speed Day (NOT FUN!)
This day I would squat on a 10" box with around 405-495 and pause each
rep briefly ALTHOUGH STAYING TIGHT and then firing up. I did this
slightly different than what I had read about but after doing it wrong I
found it really was helping me. I would do 12 sets. I would rest 30
seconds between each set! I was cooked!!!
Then I would possible go heavy on good mornings. Usually I would do the
same protocol as I trained on Monday with only slight variations
depending on how I felt. If my lower back was tired, I would skip GM's
and doing ham curls. I would sometimes do leg presses but I usually
stuck with high rep leg extensions at the end. Sometimes I would do some
rack lock outs if I had the energy.
My off days I would stretch A LOT and spend time in a tub. Every Friday
I see a massage therapist as well.
I trained my abs nearly every day. My favorite thing was doing decline
sit-ups with 4 45's.
Obviously, to train this hard and this much my diet was PERFECT. But
this gives you an idea of what I did to squat 830 weighing just 238.
I don't think I could EVER go through what I did during that time. It
was very hard on my body. I usually was limping on my way out of the
gym. Often getting sick. But yeah, it worked. The biggest thing that
helped was being attentive to my recovery. I took hot and cold showers
right after training, hot tub therapy on my off days, and a massage. I
have an industrial massager at home for my back and I stretched all the
I wouldn't recommend someone try this. If you do...scale it back and
find what fits for your recovery because I built up to it.
My diet during that time:
Lots of protein. I had to stay in my class of 242 so I always tried to
stay around 235 or so. I had about 300-350 grams of protein a day. Carbs
I didn't keep track of so much. I took a lot of flaxseed oil. 4 shots a
day. Every morning I went to a cafe where a friend was a chef and had a
huge 10 egg breakfast. I basically just used a lot of common sense.
Creatine, glutamine after training along with 60 grams of whey. I also
would have a protein shake of 60 grams first thing in the morning. My
diet wasn't too complicated. It didn't need to be.
Most that I know of would just avoid a lot of awkward movements like
Zurchers squats etc. I just didn't think that would work for me. And it
didn't. It made sense that if I just used the variables with the squat
(depth and foot placement) and scrambled them around I could still be
interested and fresh with what I was trying to achieve. I am a firm
believe that if you want to improve in a lift you must DO the lift. I
used 4 different heights for my squatting as well.
Usually each movement was about 3-4 weeks. So to avoid overtraining, I
never went to failure until I missed a rep. Always a set away from
missing. Ed Coan preaches this concept of leaving a little something in
the gym. Luckily with all of my speed work, squatting I could take a
week off from a major ME squat.
UPDATE: I am hoping that with LG's Products I will squatt 850-900 raw
within the next year. I have just joined up where powerhouses like Dave
Henry train so I have alot of motivation keeping up with those freaks.
Hopefully my old routine can help you in your training as well to gain
alot of quality strength and size. I recommend using the Trifecta stack
during this training cycle along with Anadraulic State taken before each
session and lots of Lipotropic Protein 2-3 times a day. Questions:
Email me at email@example.com