315 squat program pdf. No more weak and small legs.
315 squat program pdf 2. If you want to squat more than 315, then I’d progressively overload the weight, just like you did to get to 315. Squats are an excellent lower body strength and Day 3: Deadlift Day. The 'strength standards' of leaving the novice stage which people throw around are 1/2/3/4 plate ohp, bench, squat, deadlift. It is essentially a peaking program where you’ll be working up to a new one rep max in the 20-Rep Squat Program – Wrapping Up . 4. squat program I just finished. Determination and Motivation: Yes, you will become fatigued, tired, and tempted to skip a day. 315lbs is 2. I'm 6' @200lbs body weight. I think it would depend on your training age and your program. And yet at the gym I have been going to for nearly 5 years (on and off sometimes) a 3 plate squat with parallel or lower depth seems to be a rarity, something I will see a person doing every couple of months. com - Free download as Excel Spreadsheet (. Whether it’s 10 pounds or 50, it’s more than what you’re doing now which means you’re getting better and that is something you should be If that’s what you want, then squat 315. Controversial. pdf), Text File (. I've experimented with higher frequency programs like Smolov, as well as Sheiko's 2x or 3x weekly programs, but I'm curious if anyone has experience with something they have found with a 2x/week frequency. New comments cannot be posted. You need to be on top of your diet, recovery and sleep in Programming / Routine. It’ll get easier every time, up to a point. Smolov is a 13 week weightlifting program used to increase your strength in the Back Squat. I hadn’t seen any progress over the course of the year (and honestly hadn’t been on as purposeful of a program as this). After 3 weeks I removed SLDL and replaced it with Back hyperextensions (this made my life much better). Actually, this may not be true, because I don't know that I followed a program at all for years. More details you can find in this Squat Program. Sort by: Best. The advanced squat program is percentage-based, and StrengthLog will calculate your training weights in the squat based on your one-rep max. The program provides the weight, reps, and sets for back squats to perform on Mondays, Wednesdays, and Fridays of each week. On a proper program, I went from 325 squat to around a 405 in about 12 months. It provides instructions for completing high frequency squat and accessory work over the first 3 weeks, including During the program, I went from 430lbs (1RM tested, low-bar, belt) to 475lbs (RPE 9. Squat), this 9 week peaking program is based on two workouts per week: one heavy, one light. Basically it went from Squat: 315-335-360-405 Bench: 205-215-245 A squat at below parallel (see below) – otherwise known as “ass to grass” – means your bum will touch the back of your calves. ” I was pumped for him!! The Linear Squat Program Guidelines Best Squat Programs for Powerlifting & Strength. Check out the wiki for programs, tutorials, WL portals and info about the sport. I'm trying to bench 315 and squat 405 by Christmas time. The squat might seem like a booty-centric exercise, and it totally is. A properly executed squat will actually release hormones – the human growth hormone and tes-tosterone, to be precise – [this is where the program relevant info really starts] All that leads me to before start the program in question. What makes [] I’ve been lifting with barbells since last June and I just discovered Megsquats and am thinking of trying the Stronger by the Day program. Jump to the program now! Alternatively, you can download the free PDF version of the program using the link below: Tim Swords Template - Free download as Excel Spreadsheet (. Twice a week. The program involves two leg/squat workouts a week. Week 3 has the highest intensity 315 Squat check, first time moving this weight formcheck Locked post. pdf from SPHE 315 at American Military University. Then back down to a 325 squat about two weeks after. Question I always had trouble gaining strength when I was younger. None of these lifts should be too challenging, if so, you probably should make sure that you’re basing Also a 315 squat is not "heavy" and being able to squat 315 does not make you "strong. MEE MISC. The first day focuses on squats and includes warm-up sets of hip The ‘Super Squats Program’ is an old-school bodybuilding program designed to help hard gainers build muscle. After squats, move to: Deadlift: Two heavy sets of five reps. Deadlift day comes with a twist: start with a squat variation to mimic meet conditions where you squat before deadlifting. . The squat, often dubbed the “king of all exercises,” is a fundamental movement in strength training since it engages multiple muscle groups and provides an effective measure of lower body strength. Day 4 – Squat / Auxiliary Deadlift Day. 5ish) and from 290lbs to 305lbs (RPE 9ish) on squat and bench respectively. All that bodybuilding I did in my first years helped me progress linearly on my squat, even though my bench never moved and deadlift barely did. xls / . Bodyweight around 235lbs, BF% around 20%. Don’t go into the gym. This initial two week phase is all about getting your body acclimated to doing heavy squats regularly. ) an! Beschreibung Bewertungen 0. But there are bad programs out there. Not all squat programming is created equal. Spookyclock • Alex knows his shit. I have longer femurs so it's been If you take this program on then in three months you should see some good improvement on your squat. The Squat + Accessory Exercises Program. The document outlines a 6-week Russian squat routine that includes squats, Goal: My goal was to use this program to get my squat from 330 in August to 405 by January. The 1RM increase is 10%, making it an ambitious peaking program, although it [] This is week 6 or 7 of doing the 20 rep back squat once a week! Wanted to build a good squat base so I can build up strength leading to Semifinals this year! And then on every day you have 2 supersets with a total of 6-8 accessory exercises total. It can be used for the front squat or the back squat, though it is designed to peak the front squat. Build bigger leg muscles. Menü schließen . As it only programs for the bench press, it is recommended that this is combined with a squat program and a deadlift program. I feel like I've been making great progress, but can I get a critique of my lifting program to see if there's any way I can improve it. txt) or read book online for free. We’re covering the benefits of squats, the basics of how to do them properly and we’re giving YOU a challenge. A guy with less experience will obviously progress faster and quite a bit more linearly. Week 3: Tons of volume this week (8x8) front squats was killer. For both of you. Everything you need for training is in the PDF. When I first ran it, I went from a 315 squat to a 365 squat in 10 weeks. Your ideal squat will depend on whether or not you’re bearing weight, the weight you are bearing, your mobility and/or your level of fitness overall. Q F. Here’s our 12 Week Powerlifting Program designed specifically to improve your Big Three lifts (bench, deadlift, and squat) , raise your total, and help you through the traditional sticking points for future success. The training plan does either one set at 77. Q 8 8 SQUAT ANATOMY SQUAT ANATOMY 1 13 3 SQUAT TECHNIQUE SQUAT TECHNIQUE 1 17 7 COMMON MISTAKES COMMON MISTAKES 2 22 2 WARM Russian Squat Routine 6weeks Deadlift Program - Free download as Excel Spreadsheet (. But I worked really hard for this, and I had more reps to do - so I Just curious about everyone's experiences with 2x/week squat programs because I'm interested in running one for the next few months. Produktinformationen "Swissphone DUP PROGRAM SET YOUR CURRENT PB'S Squat Max Bench Max Deadlift Max OHP Max CHANGE THESE VALUES 365 250 365 155 Week . Each week lifters alternate between rep work and heavy sets. Smolov is broken down into five phases: Phase In – Weeks 1,2; Base Cycle – Weeks 3,4,5,6; Switching Phase – Weeks 7,8; Intense Cycle – Weeks 9,10,11,12; Taper – Week 13; Phase In: During this phase you will get used to the frequency of squatting three times per week. It’s a blend of science, discipline and mental resilience that propels lifters towards achieving the formidable strength goal. Quick heads up: The videos in the course are mainly for warm-ups and motivation. I've heard that, as a beginner, you should aim for 1. I do a gym (weightlifting) one day then swim a 2k the next and repeat. These spreadsheets are based off of an interpretation of his work and are not officially endorsed or associated with him in any way. Deadlifts are not included. Currently leaning toward 3 weeks, 3x/wk squats with mid-high volume with 70/75/80% with small weekly jumps in load, with a heavier AMRAP at the end of the month to gauge progression for the next cycle. Prep10 10 Week Peaking Program My life revolved around the program. Remember to train abs, traps, lower back, and forearms once a week, like the other muscles in the PDF. My goal, like everyone else: get big, get strong. It took me about 6 months using a non-SS program to get a 2 x bodyweight squat 1RM from never having squatted, so I estimate 5-9 months to get to 2. It fits best within an upper/lower split or a body part split. Vacations, work schedule, kids all revolved around it not being on my heavy day. How to Calculate Your Max Squat. " A 315 squat is attainable by the vast majority of healthy adult human males (weighing at least 200 lbs) and you're not a strength-focused athlete with a 315 squat. Implementing these principles into a training program can help create the foundation for reaching the 315 lbs squat milestone. Before starting the program, my estimated squat max was around 160 kgs, and I hadn't really focused too much on back squatting before. If using a body part split, you may want to consider the At a high level, the program consists of the following: Weeks Description; 1 - 2: Phase In: 3 - 6: Base Cycle: 7 - 8: Switching Phase: 9 - 12: Intense Cycle: 13: Taper Week: Phase In. Alterations: None save that I did not perform the prescribed deadlift singles This is the program that has proven to get the job done over any program i have ever written. It includes 3 blocks that progressively increase the weight and difficulty over time. Open comment sort options Best; Top; New; Controversial; Q&A; Add a Comment. I could bench more at 170 and 180 but I liked how lean I was at 160 Hatch Squat Program - Free download as PDF File (. 25x your bodyweight. There’s nothing like stepping out of the rack with a quarter ton on your back with the bar bending. Regardless of the issue of trying to use a catch-all for defining when any particular person leaves the novice stage, I think the Update: KG and LB rounding now supported. Q&A. We welcome discussions regarding elite athletes, amateur athletes, competition strategy, training, theory, technique, Weightlifting programming, and current events in the sport of Weightlifting. I ended up doing 315 which I was ecstatic about. Accessory exercises like leg press are also included. Old. If you are tired of the legs holding you back, its time to make the change. 5 years of lifting experience and a bodyweight around 92-94 kgs. Hi r/Fitness - I hit my goal of a 315lbs back squat today!. MinisterMusic6627. ; Variation Lift: Isometric pulls against pins – Excellent for building strength at specific ranges. [Read more] Filed Under: 6 Week Bench Press Programs, 6 Week Programs, Bench Press Workout Program, Lift Specific Program, Programs Bench press frequency: 3 Overhead press frequency: 3. Fast-forward six months to late January and I haven't ran an actual program since I did front squat every day for a week or so in September. We tolerate threads made about shoes, but just barely. Hello, my friend weighs the same as me and can bench 315 3 times and squat 500, I say the same to him XD Reply reply kimchiMushrromBurger • Jeez louise that's a lot. 7 BARBELL MOVEMENTS for Pure POWER 7 powerDownload KKdeadliftDownload barndorr back (2)Download Click below for Powerlifting strength standards Powerlifting DistributionsDownload delt-sheetDownload Delt Growth Cheat Sheet 10 Week Squat Program Most people can only run a basic LP for 6mo-1 year before gains start grinding to a halt. Background I'm 29 years old with 3. This is a bench press program, which means other lifts will need to be programmed separately. Because of it’s 1:1 rep ratio This 8-week squat program is a comprehensive pathway, designed to incrementally boost your squat capabilities over four focused sessions each week. 25xBW from when you start. When you start the first workout, you will be asked to enter Smolov Squat Program. I’m currently doing TLS, but am getting a little bored of the repetitiveness each week. During Week 8, perform Workout Program Overview. Copy of David Laid DUP Program. Base Cycle: Squats move Each training session programs front squats and back squats; The Hatch Squat Program uses a descending pyramid rep scheme; The athlete will attempt a 103% of 1RM squat in week 11; The Hatch Squat program would be useful for intermediate and advance lifters looking to break through a plateau on their squat. CUSTOMIZED WORKOUT PROGRAM: Danielle Bartlett BODY The road to squatting 315 is hard but doable! Learn how to overcome squatting obstacles and hit 315 with proper technique, programming, and lifestyle changes. This is ideal for athletes that are either unable to deadlift or looking to focus primarily on improving their bench press and squat. Options like pause squats or box squats work well. That isn't to denigrate getting to a 315 squat; you should get there, but don't view that at By the last set of Super Squats, I knew that I would be failing myself if I didn't get all twenty reps in. Steadily goes up in weight or reps as weeks go on up to week 12 BUILDING THE MONOLITH + SUPER SQUATS. Week 2 increases intensity with medium volumes. By following the outlined structure and embracing the principles of progressive overload, technique refinement, and recovery, you’ll be well on your I followed more of a power builder program where I did bench, OHP, squat, deadlift, rest, and repeat. txt) or read online for free. I’m pretty happy with that progress. While it was designed with Olympic weightlifters in mind, hence the high volume for front squats as well as back squats, it can be used by anyone looking for a high volume squat peaking program. And there are plenty of Created by Coach Gayle Hatch, the Hatch Squat Program is fairly straightforward:Train the squat 2x per week for 12 weeksEach training session programs front and back squatsDescending pyramid rep schemeAttempt a 103% of 1RM squat in week 11This program would be useful for intermediate and advance lifters looking to break through a Here’s my 315 squat, any advice would be helpful Form Archived post. norman_c12 • Nice set bro! Completely unrelated but do you know your vertical? One of the reasons I started squatting was to build strength in my legs to hopefully increase Going in my 1rm was 287 back on Jan 24 of this year. Squats workouts are primarily structured as 5×5 and 8×2 workouts. Tim Swords' 7-week squat program outlines the warm up sets, working weight percentages, and sets/reps for each workout day. All have subsided This is a 6 days per week, 10 week high frequency/volume squat peaking program designed by Greg Everett. A. Das Swissphone s. Other routines may increase the squat work capacity of the athlete. The dreaded Squat Day. This is a variation of Tactical Barbell programming combined with the GZCL program framework. This squat specialization program will have you hammering your wheels twice a week, bringing up both your leg size and squat strength. Neither of these is right nor wrong. Each lift is trained 1x weekly, leaving plenty of room for complementary assistance exercises based upon the individual weaknesses of the lifter. Single-leg Deadlifts: 3 sets x 8 reps Apart from balance enhancement, they provide targeted attention to the hamstrings and glutes, two primary power generators in the lower body. I spent many years not only squatting wrong, but programming terribly. xlsx), PDF File (. Just Squats and accessories. No Olympic Lifts in this program. That was in January of 2018, but I got into an argument with the guy who was giving me the program and ended up not continuing the program. The primary squat stance is worked twice per One year review and progress of Candito's Linear program (435 deadlift, 405 squat, 275 bench) w pics and vids. [Read more] Filed Under: 12 Week Bench Press Programs, 12 Week Programs, 12 Week Squat Programs, Bench Press Workout Program, Lift Specific Meg Squats Uplifted [122 pages] - Free download as PDF File (. New. Beschreibung. Reply reply DoctorOfCoconuts • When I read your initial weight reps, I was There are many variations of the 20 rep squat program you can choose from, but what we provide here is one of the most frequently used versions. As people have said, it's about the number of plates - makes for easier/simple math. The program progresses from weeks 1 to 7 by increasing the weight percentage and decreasing sets/reps. It only programs the bench press and squat movements. Hey everyone, I just wanted to share my experience with the Smolov Jr. The 20-rep squat program is part of strength training history. Whether you’re a powerlifter or a bodybuilder, try this 12-week squat This document outlines a 6-week squat program with increasing weights and decreasing reps over time. I assume you'll make faster squat progress than me because SS is squat-focused and I'm old/busted. For great ab workouts, check out Chris Heria on YouTube. My hope was after the 10 weeks I could get 300. Log in Join. This document provides a 12-week squat program with instructions on sets, reps, weights, and rest periods. The RPE estimates here are probably the most accurate I have ever made due to the nature of the program (see below under structure). Calculating the maximum amount of weight you can lift for a single repetition (often referred to as a one-rep max or 1RM) provides valuable insights Day Three is a rest day. There is no guarantee of how much because that varies depending on your training experience, age, injuries, etc. It looked like I would need to run it about 4 times consecutively to make that goal. I've gained about 20 pounds in the last year, and now I'm stronger than The document outlines a 3 week training program with exercises and sets/reps for each day. xlsx - DUP PROGRAM SET YOUR Pages 12. Squat Fundamentals: Learn about different types of squats, proper technique, and the muscle groups involved. Similar to his 12 week bench program, the 16 week squat and deadlift program has the athlete using a no-frills approach. I’ve been doing it about a year and a half, and have improved to 145 bench, 295 deadlift, and 205 squat. No more weak and small legs. I decided in August I would like to see if I could get to 405 in If you want to take on the high-intensity squat challenge to scale your fitness to the next level, I can help you. For me, the program’s effective- It only programs the bench press and squat movements. But you can’t do that! If you want to add 10-30 pounds to your Back Squat in six weeks, you must Then 3 really blew my stuff up, another 25 lbs on squat, 30 on bench, and 40 on deadlifts. The program consists of 3 lifting days per week, with each day focusing on one of the main lifts (squat, bench, deadlift) along Click here for the Google Drive of the PDF. More strength focused than i am but i take his opinions and advice seriously The advanced squat program is written to serve as a complete training cycle, in which you’ll: Increase your strength in the barbell squat. Squat programs are powerlifting or strength training routines that focus on increasing the one rep max for an athlete's squat. I’ve designed an easy-to-follow and effective squat workout routine that can help you scale your squatting ability to the next level and build jacked legs. This document provides an overview and workout plan for Meg Squats' Uplifted program, which focuses on strengthening the whole body through powerlifting exercises like squats, bench presses, and deadlifts. Some of these program spreadsheets are better suited for meet prep or peaking, while others are better for off-season Save the link to this page and check back for future slides, programs, checklists and more. Squat: 3 sets x 5–10 reps (just I wrote a full program review posted here a few weeks ago. Share Sort by: Best. 5% 1 rep max for 6-8 reps followed by 2 sets of pause squats 5 reps at 70% 1 rep max or one set 85-90% 1 rep max for 2-4 followed by 3 sets of front squats 8 reps 8rpe. 1 _ LiftVault. This phase shouldn’t be too tiring. IMPORTANT PLEASE READ BELOW DOWNLOAD/SCREENSHOT PDF WITHIN 24 HOURS OF PURCHASE OR LINK WILL PDF Angebot für diesen Artikel runterladen. This program requires no special 6 Week Powerlifting Program - Free download as Excel Spreadsheet (. Squat variations include low bar, high bar, paused, and beltless variations. This document outlines a 9-week squat program with the goal of increasing the trainee's squat max from 450 lbs to 495 lbs. It can be run for a specific lift or all three lifts. Started Building the Monolith with super squats on day three of every week right near the end of my wrestling season while eating maybe the tiniest bit more than usual. Once I started bulking again I hit my initial 5rm goals of 225/315/405 within another 4 months. Cheers, Copy of Candito 9 Week Squat Program - Free download as Excel Spreadsheet (. Week was hard but I could tell the supplemental work like good mornings front squats and back extensions where helping my back squats tremendously. It goes to extreme lengths to help stimulate stubborn muscles and rewards lifters willing to tolerate the brutal program. Reply reply [deleted] • I'm a little confused, so you have made 40lbs negative progress since you posted this: Weight: 188lbs (cutting) Height: 5'10" Deadlift: 415lbs @ However, if you also want to train the rest of your lower body every time you’re in the gym to squat, the other program suggests how to do that. Before I ran this program, that would've been it: I would've been done. It's not a program for beginners. The program provides the weight, reps, and sets for back squats to perform on Mondays, Wednesdays, and Fridays of Step-Ups: 3 sets x 10 reps per leg This exercise seeks to accentuate single-leg strength while instilling functional movement patterns imperative for athletes. Core work is dispersed pretty evenly throughout the week. • Your knees should not go over your toes at the bottom but rather be If you're like me, then you may want to give this squat workout a try. Assessing Your Strength: Understand how to evaluate your current strength Achieving the milestone of squatting 315lbs is a significant accomplishment that requires dedication, proper technique, and a well-structured training program. Rest up and get ready for Squat Day. I got 315 for the first time about this time last year, and I’ve gotten to about a 365 squat in that time-frame (with a couple months off due to an MCL sprain and other sports taking Westside Barbell Book of Squat and Deadlift - Free ebook download as PDF File (. Then once I did 1 again I put 40 on squat, 25 on bench, and 40 on deadlift. Life long surfer / spear fishermen but never been to a real gym. For the first half of the program it's split by body part (squat day has lower body accessories, ect) but on the second half of the program its mixed up (squat day has upper body accessories). Tip: Legen Sie mehrere Artikel in den Warenkorb und fordern Sie dort ein Angebot für alle Artikel (inkl. MEE. It is recommended that you complete this routine only if your back squat has reached a plateau. Top. I think it may have been due to a lack of body fat. Versandkosten und Mwst. txt) or view presentation slides online. I think if hitting that third plate was a real goal for me I would have needed to do 2-3 days a week focusing on bench. Scribd is the world's largest social reading and publishing site. Some of the most famous bodybuilders ever have done this workout, including Reg Park, Arnold Schwarzenegger, Franco Week 2: Was a little harder once again I should have added 10 - 20lbs to each back squat set. 3/11/2024. Are you up for it? The squat might seem like a booty-centric exercise, and it This program is designed to help strength athletes add 10-30 lbs to their squats over an 8 week period. A 6 week peaking program later and I hit 435 in a meet. Developed by Fred Hatfield (aka Dr. Now, to be fair, I can’t say what the best approach is or which one will work the best for you. Tim Swords 7 Week Squat Program (Front Squat Focus) v2. View Lab - SPHE 315 sample workout. A little about me: Old washed up 45 year old IT guy that traded the bottle for fitness about 2 1/2 years ago. It is designed around a highly effective exercise we all know and love — the squat. Tim Swords is an olympic weightlifting coach and this is a 7 week squat program he employs. This 6-week powerlifting program includes instructions to enter 1-rep max values for squats, bench press, and deadlifts. The heart and soul of the program is the squat ABOUT ME ABOUT ME 4 4 KEY TERMS KEY TERMS 6 6 F. No offense meant, but I went from 95/115/185 to 185/245/315 bench/squat/dead on SS in 6 months while cutting hard and losing 75 lbs of bodyweight at the same time. Bodyweight: 111kg to 118kg Squat weight: 80kg x 20 to 120kg x 20. Truly, though, it works pretty much every muscle in the body. This is a very intense program that will see you squatting up to four times a week with little in the way of accessory work. Of the [] For squats/deads I'm still figuring out the exact details. Rest periods of 5-10 minutes or until fully recovered are Many of them have the person doing a 315lb or even higher squat after a period of lifting 6months to a year from a total fresh start. QUAD Programmierset ist ein unverzichtbares Werkzeug für die effiziente mehr. Open comment sort options. If you watch that video, on my 17th rep I sank it further than I meant to and had to grind it out. Total views 1. If I hadn't hurt my back with lowbar squatting, and then trained through the pain like an idiot, then I'm pretty confident that I'd have hit 325. I’m also interested in I didn't squat more weight, but 315 did become much easier for me. When the weights get big, Squat Day can get pretty intimidating. My bench was still weakest at 225, squat at 315, DL at 365, due to the shoulder I take it easy on overhead press at 115. Age/sex: 25/M Following the program: I followed the program as closely as I could. I ended up with a 415/315/435 Squat/Bench/Deadlift. Week 1 focuses on high volume with lower intensities. Arizona State University. Ideally I’d follow an established program. If you can squat using 225 or more for reps, then give this a try. In this article, I’ve designed an ultimate, easy-to-follow, and effective 30-day HIIT squat challenge that can sculpt your legs, enhance your athleticism, promote cardiovascular health, and help you shape your physique. "Squatting With targeted goals for each squat session, and slight progressive overload week to week, this program should keep you feeling progress throughout the entire 12 week period. After I hit the illustrious 4 plate I began to have rotator cuff tightness and pain in the following months. That would look something like the Smolov base cycle's LP (which I responded to quite The Programming to Squat 315. This document outlines a 6-week squat program with increasing weights and decreasing reps over time. I spent a lot of time haphazardly "working out" and crushing myself on "leg day" with whatever rep scheme or machine was the flavor of the week. 5x-2x body weight for your squat number (with good form) before progressing to an intermediate program, assuming your other lifts are progressing as squat programs and experimented with different ideas and concepts to build squat strength and this 12 week program has been the most effec-tive combination of sets, reps, and weights for maximizing my strength gains This program took me from a 480 squat to my best back squat ever of 520 at a bodyweight of 190lbs. New comments cannot be posted and votes cannot be cast. Set new max 5 of 315 x 5 Squat Program 6 Weeks v2z35r - Free download as Excel Spreadsheet (. Box Squat 3/5×4-6 Paused Overhead Press 3/5×4-6 Trap-Bar Deadlift 2×4-6 Close-Grip Bench Press 3×6-8 Weighted Chin-up 3×3-5 Weighted Plank 3×30-60s Share Add a Comment. For reference my best lifts were at 160 lbs 375/280/510. It is almost always 10-week squat program for anyone except pure beginners 5 sessions per week Max out on back squat and front squat at the end Includes an ebook guide and video explaining how to follow the program This 10-week squat program can be done by novice, inte I started the program when I had about 4-5 years of lifting experience, and would probably be classified as an intermediate with 130 bench, 250 deadlift, 185 squat. You have complete freedom to choose your own accessory work, but above you’ll see pull overs, military presses and power cleans recommended on top of your squats. Best. webs emnq mpc ploks ecg tak kvz xutc ecyo frl