Squat routines

[Doc.Sust]

Marc bartley squat routine




how to convert the weights in the program to fit your max lifts

for those of different strength levels than the starting poundage specified

for example if your lift is 400, and the starting lift for the program is 500,multiply the training poundage by .8(400 divided by 500).

if your lift is 600 and the starting lift is 500 multiply the training poundage by 1.2 (600 divided by 500)

simple calculator math



the Program:
Squatting big in a meet is every powerlifter’s dream. For some, it can make or break the meet. The big squat sets the tone for the meet. This is truly the case for me. Therefore, my focus is always on the BIG SQUAT.

I only squat once a week, which as you will see, is enough by itself. On squat night, every Wednesday, 15–20 guys show up and controlled chaos ensues. The only thing on everyone’s mind is the BIG SQUAT. At the Maximus Compound, we currently have four 1000 lb plus squatters (almost five at the APF Seniors), two 900 lbs plus squatters, two 800 lbs plus squatters, and a fresh young crop who are eager to take our place at the top.

The following routine has proven very effective in producing large gains in a very short period of time. This program has no fancy names attached to it. It is simply a hybrid of different training strategies that work very well together. The 12-week routine consists of three consecutive three-week waves, two deload weeks, and the rest/meet week. You can add an extra deload week after each three-week wave if you need more rest. If you follow it, you will get stronger without a doubt.

The first three-week wave is a strength-speed cycle, or as I call it, Super Band Tension torture, where extreme amounts of band tension and low bar weights are employed. We use the boxes, which are parallel or slightly below in height. Briefs and belts are the only gear allowed. The band tension will provide two thirds of the weight and one third will be regular weight. Each blue band yields about 100–125 lbs. Green bands are around 70–100 lbs and purple are 50–75 lbs, each with a slipknot at the bottom. The total tension at the top should be 15–20 percent over your best 1RM. When you reach the box, it should be reduced by one third, making the load manageable but frying your brain in the process. This is the only box squat in the cycle. The rest are regular squats.

The second three-week wave is an old Russian routine slightly modified. Bar weights will range from 65–85 percent each week over the three weeks. There are five work sets with the following reps: five, three, three, three, and five. You can wear briefs but only on sets one, two, and five. Sets three and four are the meat and potato sets. On these sets, wear a belt with your briefs. Once you determine your start weight, simply add 30–50 lbs per set through set four and then go back down to the weight for set two for the five rep final set.

The third three-week phase is to adjust to squatting in full gear. I like to get within 20 lbs of my opening attempt in the first week and then work down the next two weeks. This way I still get gear work, but I don’t kill myself before getting to the meet.

The final three weeks consist of two deload weeks and the rest/meet week. I only use briefs and a belt, and I keep the bar weight at 55–65 percent of my 1RM. The following is my exact training schedule prior to the 2005 WPO Super Finals where I squatted a PR of 1058 lbs.

Super band tension box squatting

Week 1: two blue bands and one green band each side with 375 lbs (35%), five sets of two reps

Week 2: three blue bands with 325 lbs bar weight (30%), five sets of two reps

Week 3: three blue bands, one purple with 285 lbs bar weight (27%), three sets of two reps, 415 X 1 (39%), 505 X 1 (48%)

Each workout is followed by deadlifts or good mornings, reverse hypers, glute ham raises, and ab work. The assistance work stays the same throughout the entire cycle.

Russian routine (B=belt, NB=no belt)

Week 4

NB, 685 X 5 reps (65%)

NB, 735 X 3 (69%)

B, 775 X 3 (73%)

B, 825 X 3 (78%)

NB, 735 X 5 (69%)

Week 5

NB, 735 X 5 (69%)

NB, 775 X 3 (73%)

B, 825 X 3 (78%)

B, 865 X 3 (82%)

NB, 775 X 5 (73%)

Week 6

NB, 775 X 5 (73%)

NB, 825 X 3 (78%)

B, 865 X 3 (82%)

B, 905 X 3 (85%)

NB, 825 X 5 (78%)

Heavy singles

Week 7

145 X 3 reps X 2 sets

255 X 3 X 2

345 X 3 X 2

455 X 1

Briefs, 545 X 1 (51%), 655 X 1 (62%), 745 X 1 (70%)

Suit with straps down, 855 X 1 (80%)

Full gear, 945 X 1 (89%), 1005 X 1 (95%)

Week 8

145 X 3 X 2

255 X 3 X 2

345 X 3 X 2

455 X 1

Briefs, 545 X 1 (51%), 655 X 1 (62%), 745 X 1 (70%)

Suit with straps down, 855 X 1 (80%)

Full gear, 945 X 1 (89%)

Week 9

145 X 3 X 2

255 X 3 X 2

345 X 3 X 2

455 X 1

Briefs, 545 X 1 (51%), 655 X 1 (62%), 745 X 1 (70%)

Suit with straps down, 855 X 1 (80%)

Full gear, 905 X 1 (85%)

Deload weeks

Week 10

145 X 3 reps X 2 sets

255 X 3 X 2

345 X 3 X 2

455 X 1

Briefs, 545 X 1

Work sets, 655 X 3 reps X 6 sets (62%)

Week11

Same warm-up, work sets 655 X 3 reps X 5 sets (62%)

Meet week

Week12

145 X 3 X 2 sets

225 X 3 X 2

315 X 1

Briefs, 455 X 1, 545 X 1, 655 X 1,745 X 1,

Suit with straps down, 855 X 1

Full gear, 925 X 1

Opener 1014 lbs, second attempt 1036 lbs, third attempt 1058 lbs

[Doc.Sust]

smolov squat routine and smolov junior squat routine
the program is a bitch, if you do this program, do not deadlift while doing it, if you do deadlift, keep it real real real light. also at the bottom i posted the smolov junior program,it is a little easier

The super cycle was designed by Master of Sports S. Y. Smolov and stacks like this:


1. Layoff or maintenance training
2. Introductory microcycle -2 weeks
3. Base ****cycle -4 weeks
4. Switching -2 weeks
5. Intense ****cycle -4 weeks
6. Taper -1 week
7. Competition


The introductory microcycle shall bring you up to 90% of your personal best squat in just a week and shall prepare you for the horrors to come.
Every day is a Halloween during the next four weeks. It is worth it; the base ****cycle delivers a 10-30kg gain for big boys and 5-7,5kg for lighter lifters.

The 'switching' two-week stretch is dedicated to plyometric and compensatory acceleration training. The idea is to stimulate your nervous system with a different type of stimuli and thus make it more responsive to another round of slow and heavy training. You shall also appreciate the chance to lick your wounds after the base ****cycle.

The intense ****cycle is another cruel and unusual stretch of four weeks. It is good for another 15-20kg squat gain.

Finally you shall taper with what you could have interpreted as an overtraining program before you embarked on the Russian cycle but now will gratefully accept as a vacation.

Week thirteen: enter the platform and dominate.

If you are starting Smolov's super cycle after a major layoff perform the following two-week introductory microcycle. The Russian lifter and author shows how you can reach 90% of your peak condition in just three days:

Day 1 65%x8x3, 70%x5, 75%x2x2, 80%x1
Day 2 65%x8x3, 70%x5, 75%x2x2, 80%x1
Day 3 70%x5x4, 75%x3, 80%x2x2, 90%x1

The percentages are based on your best suitless squat right before the layoff, not on an estimated current or projected max.

Whatever stage of the cycle you are in, Smolov advises to include what Russian Olympic lifters know as a protyazhka, or a long pull, in your warmup. A protyazhka is a snatch without any knee dip whatsoever. Smolov plugs it in a time tested combo: a snatch grip long pull x 3-5 reps + a wide grip press behind the neck x 3-5 reps + a squat with the bar on the shoulders x 3-5 reps. I believe that you would do even better if you ditch back squats in favor of overhead squats. The latter are great for developing SQ specific flexibility and enforcing a good technique the hard way. Smolov's warm-up calls for four to five sets of the above combo.

The next three days of the first intro week spend doing lunges with the emphasis on maximal stretching of the thighs.

During week two squat every other day with 80-85% weights. You must be able to work up to one set of five in that percentage range by the end of the second intro week.

Smolov insists on including explosive drills into your introductory microcycle: jumps over various obstacles, broad jumps, jump-ups on a pommel horse, etc. The Russian expert advises that you stay away from ***th jumps though; intense plyos can be murder on your knees at your current level of conditioning.

"Abandon hope all ye' who enter here." The inscription on the gates of hell in Dante's Inferno could be applied to the four-week base cycle without a shade of exaggeration. It is a Russian program so you would be naïve to expect hitting the squat rack on Monday and dedicating the rest of the week to assistance work at McDonalds. You shall squat four times a week, Comrade, whether you like it or not. And in case you are planning on working up to a top set of five or whatever, you've got another thing coming. Expect loading schedules such as seven fives with 80% weights and ten triples with 85% 1RM!

Week# Monday Wednesday Friday Saturday
1 70%x9x4 75%x7x5 80%x5x7 85%x3x10
2 (70%+10kg)x9x4 (75%+10kg)x7x5 (80%+10kg)x5x7 (85%+10kg)x3x10
3 (70%+15kg)x9x4 (75%+15kg)x7x5 (80%+15kg)x5x7 (85%+15kg)x3x10
4 Rest Rest Prikidka (work up to a near max single)

You must have gotten tired just reading The Matrix, haven't you?

This is an off-season program so the percentages are based on your current 1RM without a suit. If you do not know what it is make an estimate. If you do not have kilo plates add twice the recommended number in pounds, e.g. 30 pounds instead of 15kg. Put up your weights at a slow or moderate tempo, dynamic efforts do not belong in this phase.

In the last session you are supposed to work up to a near max to get an idea of where you are at. The original program does not call for a supersuit but you may choose to wear it during the final, trial, session if you have no problem going for a PR in gear after a long stretch of raw or semi-raw training.

If you do not like the fact that you simulate a contest on a day other than a Saturday you may push the training days one forward: Tuesday, Thursday, Saturday, and Sunday. You may even decide to enter a relatively unimportant meet on the day of the prikidka and post very conservative attempts.

The mad Commie who dreamed up this anti-Constitutional cycle promises that once you have survived these four weeks your legs will turn into car jacks. But no matter how inspired you are by the gains, you are to immediately back off after completing the last workout of the base cycle! The regimen pushes you to the limit of your strength and recovery and carrying it on longer than a month guarantees the mother of all overtraining.

A so-called 'switching' semi-****cycle is now in order to let the body and mind recover before taking on the pre-competition cycle. With the exception of negative squats recommended once or twice a week, all lifts and exercises are now performed with maximum explosion. Series of various jumps and hops, deep squat jumps with a light barbell, etc. are on the Party approved list. So are leg presses with compensatory acceleration and similar drills. Exploding from the sticking point in the squat is another fine exercise for the switching period. "The motto of the switching program is speed, and speed again," explains S. Smolov. For a change of pace as much as anything else.

Following the two-week switching phase the Russian coach instructs the lifter to start another four-week loading cycle. It was designed by weightlifting and powerlifting coach I. M. Feduleyev from Moscow and is responsible for preparing eight nationally ranked lifters in record times. It is good for another 15-20kg on your squat in just a month if you have the balls to take it on. Here is Feduleyev's program in all its Communist glory:

Week # 1
Monday 65%x3, 75%x4, 85%x4x3, 85%x5
Wednesday 60%x3, 70%x3, 80%x4, 90%x3, 85%x5x2
Saturday 65%x4, 70%x4, 80%x4x5
Week # 2
Monday 60%x4, 70%x4, 80%x4, 90%x3, 90%x4x2
Wednesday 65%x3, 75%x3, 85%x3, 90%x3x3, 95%x3
Saturday 65%x3, 75%x3, 85%x4, 90%x5x4
Week # 3
Monday 60%x3, 70%x3, 80%x3, 90%x5x5
Wednesday 60%x3, 70%x3, 80%x3, 95%x3x2
Saturday 65%x3, 75%x3, 85%x3, 95%x3x4
Week # 4
Monday 70%x3, 80%x4, 90%x5x5
Wednesday 70%x3, 80%x3, 95%x3x4
Saturday 75%x3, 90%x4, 95%x4x3

In case you got excited that the loading cycle number two calls for 'only' three squat sessions a week, you must have wilted as soon as you have read the numbers. Feduleyev's regimen calls for an inhumanely high number of squats in the 81-90% intensity zone: 134 lifts or a whopping 44% of the total load. You are going to top off with three sets of four reps at 95% of your current -not projected -max, and these numbers mean two things. First, you are going to get unbelievably strong, and second, there will be many moments when you shall wish you had stuck to your stamp collecting.

Lift at a medium tempo. The choice of equipment is up to you but full contest gear is encouraged. Calculate the percentages from your new max established two weeks earlier, if necessary with corrections for supportive equipment.

The cycle is designed for a lifter hardened by high volume/high intensity training and you are supposed to completely recover between workouts. Note that every week the Wednesday session calls for the greatest load, which is why it earns two days of rest. If you are not in a good enough shape to handle such a macho work load and you feel very tired by the end of week two merciful coach Feduleyev shall let you reduce the weight by 5-7% in all sets without cutting back on the sets or repetitions.

The above cycles have built great strength, now you are facing the tricky task of peaking it when it counts. Once you are a week away from the meet Smolov recommends the following week-long podvodka or taper. Wear full contest gear naturally.

Monday 70%x3, 80%x3, 90%x5x2, 95%x4x3
Tuesday Rest
Wednesday 75%x4,85%x4x4
Thursday Rest
Friday Rest
Saturday Rest
Sunday Competition


The Russian coach promises that the high load in the beginning of the week shall not negatively affect you. That may not be the case with a lifter unaccustomed to Russian style high volume/high intensity/high frequency training. Especially since Smolov's plan is charted out for a Sunday meet, an unheard of thing in the U.S. Consider skipping the Monday session and pushing the Wednesday session a day back:

Monday Rest
Tuesday 75%x4, 85%x4x4
Wednesday Rest
Thursday Rest
Friday Rest
Saturday Competition

If you choose to follow Smolov's peaking plan to the letter push all the sessions one day back to peak on Saturday:
Sunday 70%x3, 80%x3, 90%x5x2, 95%x4x3
Monday Rest
Tuesday 75%x4, 85%x4x4
Wednesday Rest
Thursday Rest
Friday Rest
Saturday Competition


You will have to reschedule the four weeks of the preceding four week cycle accordingly: train on Sundays, Tuesdays, and Fridays instead of on Mondays, Wednesdays, and Saturdays so you will have a day off between the last session of the loading cycle and the first of the peaking one. And if you opt for your pet peaking schedule Smolov will not take it personally. Peaking is an art as much as it is a science.

The Smolov Jr is a 3 week routine/rep scheme (although many have
stretched it out to 4 or even 6 weeks). It's less difficult than the
similar base cycle of the full Smolov and is better suited to more
lifts (e.g., it works well for bench). The routine is as follows:
(Note..this one is listed in regular American sets x reps order)
Week 1 (SETSxREPSxWEIGHT)
Mon - 6x6x70%
Wed - 7x5x75%
Fri - 8x4x80%
Sat - 10x3x85%
Week 2
Mon - 6x6x70%+10-20 lbs (bigger increase for bigger lift like squats)
Wed - 7x5x75%+10-20 lbs
Fri - 8x4x80%+10-20 lbs
Sat - 10x3x85%+10-20 lbs
Week 3
Mon - 6x6x70%+15-25 lbs
Wed - 7x5x75%+15-25 lbs
Fri - 8x4x80%+15-25 lbs
Sat - 10x3x85%+15-25 lbs