Got a Q for you Doc.

[cmillett]

i'm using the raw sq/dl routine you have posted on a sticky titled bolton / coans hybrid.I'm currently using this probram on my sq/dl day in my currently (in the bench goal log i have posted).
well i would like to maintain my equiped lifts by perfotming box sqt's and rackouts fro the knee,what i've been doing is performing box sqt's one week and rack outs the other week,it looks like this,
1st week
raw sq's %,box sq ME
dl raw %'s
accsessory work

2nd week
raw sq's %
dl % , rackouts ME
accessory work

3rd week
repeat

how would you put the boxs and part deads in my weekly routine?
heres my 6 day split
day 1
bench raw %

day 2
sq/dl

day 3
off

day 4
bench ME (board and shirt work)

day 5
upper back

[Doc.Sust]

this is similar to what i am doing,

the way you have broken it up is what i would have done

[cmillett]

ABOUT TIME I GOT IT RIGHT.

by the way doc when is your next meet?
i'm thinking about doing joe ladner's meet (APA)this october in MS,i'll be shooting for a 700+ sq, 550 bench,and a 550+ pull in the 220's
i'll be using a sq program i put together from the last meet i competed in which gave me a 70lb. PR,its something like marc bartleys routine with out the russian weeks,
wks
1 70% x2
2 75% x2
3 75% x2
4 80% x2
5 83% x 2
6 85% x 2
7 87% x 2
8 90% x 1
9 +90% x1,95% walk out
10 50-60% 2x5
11 meet
%=previous equiped max
wks 1-3 bartleys routine,box and bands,no suit no wraps
wks 4-6 full ROM,straps down no wraps
wks 7-9 full ROM,straps up,no wraps
wk 10 deload

it worked for me!

[Doc.Sust]

ABOUT TIME I GOT IT RIGHT.

by the way doc when is your next meet?
i'm thinking about doing joe ladner's meet (APA)this october in MS,i'll be shooting for a 700+ sq, 550 bench,and a 550+ pull in the 220's
i'll be using a sq program i put together from the last meet i competed in which gave me a 70lb. PR,its something like marc bartleys routine with out the russian weeks,
wks
1 70% x2
2 75% x2
3 75% x2
4 80% x2
5 83% x 2
6 85% x 2
7 87% x 2
8 90% x 1
9 +90% x1,95% walk out
10 50-60% 2x5
11 meet
%=previous equiped max
wks 1-3 bartleys routine,box and bands,no suit no wraps
wks 4-6 full ROM,straps down no wraps
wks 7-9 full ROM,straps up,no wraps
wk 10 deload

it worked for me!

i would rather work in 3 wk waves. the squat program you listed isnt bad at all, but it may work better like this


1 70% x2
2 75% x2
3 80% x2
4 75% x2
5 80% x 2
6 85% x 2
7 80% x 2
8 85% x 2
9 +90% x1,95% walk out
10 50-60% 2x5
11 meet

[Doc.Sust]

next meet will be an APF meet in october in upstate new york. looking to hit some big numbers

[cmillett]

i'll give your version of my sq routine a go on my next meet,it looks like a good change!
thanks again Doc

[Doc.Sust]

no problem, it is set up in 3 wks waves,just like westside uses