This program is designed for a lifter that has problems with sore elbows from squatting. Because of this we will spend a minimal portion of the program squatting with the low bar position. In addition we will only squat once per week.
Workout structure
Each workout in the program will consist of three phases:
-Progressive work-up phase
-Volume phase
-Assistance phase
The Progressive Work-up
In this phase we will do three different exercises:
-Front squat
-High bar squat
-Low bar squat
In this phase we will use only singles so after a couple of high rep sets with the bar only, you start jumping 10kg per set doing sets of 1 in the front squat. It is very important to remember that you do not work up to a weight that is challenging mentally. You should stop when you reach a weight that you feel you could not do for more than three reps. At this point you will change exercise to the High bar squat. I would advise to drop the weight by 20-30 kg to get a smooth start and then continue the process of doing singles in 10kg jumps. As with the front squats you should stop when you feel that you could not have done more than three reps with the weight. Now you drop the weight 20-30kg again and do the same for the low-bar squat. If you wish you can use equipment like knee wraps or squat suits for this exercise.
For a 200kg squatter the whole work-up process might look like this:
Front squat:
30 x1
40 x1
50 x1
60 x1
70 x1
80 x1
90 x1
100 x1
110 x1
120 x1
This felt like a weight where more than three reps would not be possible so we change exercise.
High bar squat:
90x1
100x1
110x1
120x1
130x1
140x1
This felt like a weight where more than three reps would not be possible so we change exercise.
Low bar squat
110x1
120x1
130x1
140x1
150x1 add knee-wraps
160x1
170x1
180x1
This felt like a weight where more than three reps would not be possible so we end the progressive work-up phase
The progressive work-up phase will be the same throughout the program. How high you go in each workout will be dependent on your capacity for that specific day. Try not to care if you feel weak in one workout, because it is completely normal and do not necessarily mean that you are getting weaker.
The Volume phase
The exercise and rep scheme we use in the volume phase will change throughout the program:
Week 1: Front squat – do three waves of 5,3,2 reps for a total of 30 reps.
For an explanation of the wave-loading that is used take a look at: Auto Regulation of Weight through Wave Loading.
Week 2: Front squat – do three waves of 5,3,2 reps for a total of 30 reps. Try to beat week 1.
Week 3: Front squat – do just one wave of 5,3,2 for a total of 10 reps. Try to get a pr on the last set.
Week 4: High bar squat - do three waves of 5,3,2 reps for a total of 30 reps.
Week 5: High bar squat – do three waves of 5,3,2 reps for a total of 30 reps. Try to beat week 4.
Week 6: High bar squat – do just one wave of 5,3,2 for a total of 10 reps. Try to get a pr on the last set.
Week 7: Low bar squat - do three waves of 3,2,1 reps for a total of 18 reps. Ice your elbows after this workout
Week 8: Low bar squat – do three waves of 3,2,1 reps for a total of 18 reps. Try to beat week 4. Ice your elbows after this workout
Week 9: Low bar squat – Just work up to a max single after the progressive work-up
Assistance phase
This phase is up to you. You will do a couple of assistance exercises according to your needs and preferences.
