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Old 02-14-2012, 11:21 AM   #1
Eric S. Jensen
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finishing up Coach B's squat program

Finishing up Coach B's 12 weeks squat program. Most of the program calls for 10x3 with back squat mondays and front squat thrs.

I'm still a lot weaker than I would like. I started this program with a 250# back squat and 225# front squat.

My plan was to take a week off set new back squat and front squat numbers and start over or start another program heavy on squats. How does this sound?

My goals are 350# back squat
90k snatch
115k clean and jerk.

Currently
Probably 275-285 back squat.
snatch 82k
CJ 100k
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Old 02-14-2012, 12:04 PM   #2
Ryan Hoegner
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Re: finishing up Coach B's squat program

A 25lb improvement over 10 weeks isn't much, especially when your numbers are pretty low to begin with. What do you weigh?

I have a kid who went from 225lbs for 10 to 275lbs for 9 in about 9 weeks (he's 175lbs).

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Old 02-14-2012, 12:08 PM   #3
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Re: finishing up Coach B's squat program

Every programme works, depending on the effort you put into it. With coach Bs squat programme, I personally think it's too infrequent to get real big gains.

What I did to get my squat up was do volume work on Mondays for front squats and thursdays for back squats. This would be something like 10x3, 5x5 or whatever. Depends how I feel.

Then on Tuesdays and Fridays I'd go for a SRM (single rep max) for that day. Tuesdays are back squats, and Fridays are front squats. In 4 weeks I put 15kg on my front squat, and 20kg on my back squat.

I wouldn't recommend this sort of programming if you're doing stuff other than heavy lifting though.
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Old 02-14-2012, 12:38 PM   #4
Shane Jensen
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Re: finishing up Coach B's squat program

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Originally Posted by Eric S. Jensen View Post
Finishing up Coach B's 12 weeks squat program.
Do you have a copy of this anywhere?

I've seen Catalyst's 10x3 program that runs for nine weeks, but I'm always interested in taking a look at other programs as well.
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Old 02-14-2012, 12:49 PM   #5
Eric S. Jensen
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Re: finishing up Coach B's squat program

I think it can be found here
http://www.mikesgym.org/programs/ind...m&programID=46
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Old 02-14-2012, 01:48 PM   #6
Chris Mason
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Re: finishing up Coach B's squat program

Quote:
Originally Posted by Eric S. Jensen View Post
Finishing up Coach B's 12 weeks squat program. Most of the program calls for 10x3 with back squat mondays and front squat thrs.

I'm still a lot weaker than I would like. I started this program with a 250# back squat and 225# front squat.

My plan was to take a week off set new back squat and front squat numbers and start over or start another program heavy on squats. How does this sound?

My goals are 350# back squat
90k snatch
115k clean and jerk.

Currently
Probably 275-285 back squat.
snatch 82k
CJ 100k
Why did you estimate your squat?
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Old 02-14-2012, 03:38 PM   #7
Eric S. Jensen
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Re: finishing up Coach B's squat program

I haven't tried to set a new pr since I started the program 12 weeks ago. But I did do 6x1 at .95% last week and my all time pr is 300. In past times I've squatted 285 before it's just been a while.
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Old 02-14-2012, 06:30 PM   #8
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Re: finishing up Coach B's squat program

So that many weeks on the program and you are not even back to your best?

Hmmmmm, that's not good at all. Frankly, the program is not a good one at least as it has been described here.

What is your #1 goal with training?
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Old 02-16-2012, 11:52 AM   #9
Eric S. Jensen
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Re: finishing up Coach B's squat program

My goal was to become better at the squat movement. Which I did by squatting frequently. Much better range of motion. Just more confident squatting.

My diet was mostly focused on keeping lean vs adding a lot of weight to my squat.

I want to revamp my training and diet.
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Old 02-20-2012, 03:30 PM   #10
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Re: finishing up Coach B's squat program

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Originally Posted by Eric S. Jensen View Post
My goal was to become better at the squat movement. Which I did by squatting frequently. Much better range of motion. Just more confident squatting.

My diet was mostly focused on keeping lean vs adding a lot of weight to my squat.

I want to revamp my training and diet.
If you were to use a Westside template you would have a DE day every week with 10-12 sets of 2 reps and then an ME day where you would do a heavy squat once every 3-4 weeks. In other words, you would get the work in order to be comfortable, but you would be doing it in a more intelligent manner which would see you getting stronger.
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