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Old 08-31-2011, 11:48 PM   #1
Tobias Akeblom
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Default Best way to reach a 2xBW Squat??

I am a weak squatter. This is a result of me not realising the squat is the King of excercises. But with the new addiction of olympic weightlifting, I need to be a stronger squater.

For the moment my 1RM are 127.5kg:s. But my long time goal is to squat at least 2xBW. Wich apprx will be in 160:s.

What template is best for this goal. Do I need periods of hypertrophy, to put on more muslce before doing a strength based cycle again.
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Old 09-01-2011, 12:32 AM   #2
Bee Brian
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Quote:
Originally Posted by Tobias Akeblom View Post
I am a weak squatter. This is a result of me not realising the squat is the King of excercises. But with the new addiction of olympic weightlifting, I need to be a stronger squater.

For the moment my 1RM are 127.5kg:s. But my long time goal is to squat at least 2xBW. Wich apprx will be in 160:s.

What template is best for this goal. Do I need periods of hypertrophy, to put on more muslce before doing a strength based cycle again.
My front-squat went from 155 pounds to 245 pounds within a 14-week time-frame with this program: http://strength-training.wikidot.com...ulgarian-blitz

(I also gained 10 pounds of lean muscle. Now to be fair, I was at week-8 of my training when I gained that weight, and after that, I just controlled my diet to maintain weight.)

If you want more intricate details, just ask away.
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Old 09-01-2011, 12:42 AM   #3
Tobias Akeblom
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Did you do three session/week?

So basically, you work up to three singles on Monday. Based wednesday of mondays results. Friday you worked up to a true 1RM.

Am I right?
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Old 09-01-2011, 05:35 AM   #4
John Alston
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Quote:
Originally Posted by Tobias Akeblom View Post
I am a weak squatter. This is a result of me not realising the squat is the King of excercises. But with the new addiction of olympic weightlifting, I need to be a stronger squater.
Which is your more important goal - Weightlifting or the squat?
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Old 09-01-2011, 06:30 AM   #5
Bee Brian
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Quote:
Originally Posted by Tobias Akeblom View Post
Did you do three session/week?

So basically, you work up to three singles on Monday. Based wednesday of mondays results. Friday you worked up to a true 1RM.

Am I right?
The recommended time frame in which to build up the kind of work capacity capable of doing 8 training sessions a week, as suggested in the article, is approximately one and one-half year. I, however, am already doing 6 training sessions in less-than 4 months.

I followed the program exercise-by-exercise, set-by-set. And as far as Mondays, it depends. Study the MTR matrix written in the article. It is their main "secret" if you wanna call it that.
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Old 09-01-2011, 10:51 AM   #6
Brian M Smith
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Quote:
Originally Posted by Tobias Akeblom View Post
I am a weak squatter. This is a result of me not realising the squat is the King of excercises. But with the new addiction of olympic weightlifting, I need to be a stronger squater.

For the moment my 1RM are 127.5kg:s. But my long time goal is to squat at least 2xBW. Wich apprx will be in 160:s.

What template is best for this goal. Do I need periods of hypertrophy, to put on more muslce before doing a strength based cycle again.
there are many different templates, all of which work.

you could try a texas method style programming which will help you linearly progress.

you could also just squat to some degree every day, which will also yield progress


Also, I wouldn't listen to Bee Brian, he is a renowned troll.
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Old 09-01-2011, 11:32 AM   #7
Tobias Akeblom
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Originally Posted by John Alston View Post
Which is your more important goal - Weightlifting or the squat?

Most important goal is weightlifting. But since I for the moment power clean more than I can clean is my squat a limiting factor. I feel that my pull is quite strong. Just need to get that squat up.
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Old 09-01-2011, 12:21 PM   #8
Arien Malec
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Whether Bee is a troll or not, I second the Bulgarian "squat to max daily" approach. And not to a slow grind limited depth max, a "squat to clean-recovery-like max daily" -- that is, work up to a full depth max with some speed out of the hole. Also work your clean recoveries: think "catch and stand", or "catch and drive elbow up".
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Old 09-01-2011, 12:35 PM   #9
Ben Glidewell
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Angry

I can also PC more than I can clean... about 25#, for me it is a lack of flexibility rather than the leg strength holding my numbers down
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