While competing in Olympic Weightlifting we use to follow the Russian squat program. This was a great and challenging program that I recommend to a lot of people really trying to improve their squat max. The Russian squat program is a 3 day a week program with a day in between eat squat day. So don’t do all 3 squat days in a row; allow for your legs to rest.
In doing this program we would notice a good 5% increase in max. The program is calculated as percentages of your max then generally 6 sets at that percentage. It’s a 6 week program and really does give great results. I find the hardest day is Week 3 Day 2 because its 80% of your max for 6 sets of 6. After that workout you can’t walk but feel like you can take on the world.
Now keep in mind this program is geared more towards people in the Olympic Weightlifting realm because it takes up so many days it can be hard to fit it into a bodybuilding routine. However, if you are off season and bulking, it’s hard to argue with the results.
Check out this site for a calculator to easily get your Russian squat program percentages and numbers each week. Be sure to use a realistic max so as to be able to hit all the workouts as prescribed to get the max benefit.
I love this quote. It’s great for every aspect of your life not just weightlifting. Once you get complacent where you are at, there will be someone gunning for you. Whether it be in your job or with your weightlifting endeavors. Always be the hungry one, climbing the hill, trying to destroy anything in your path.
“Everybody wants to be a bodybuilder, but don’t nobody want to lift no heavy ass weights.” Ronnie Coleman, Mr. Olympia 1998-2005
We all have those friends that are on tons of supplements and hitting the gym and bragging that they are going to be huge but they never squat or dead heavy weight. They are the pretty boys that are in it for the abs and arms. Lets face it, that’s not a bodybuilder. If you are not willing to do the core lifts and put some weight on that bar, you will never achieve true bodybuilder status.
Excuses are the easiest thing in the world to come up with and convince yourself that they are true. It takes self control and self discipline to train your mind that these excuses are just excuses. Just remember, if these are guys’ are still hitting the gym, you have no excuse not to be.
“The Greatest Victory Of All Is To Inspire” – Jeffrey Suijkerbuijk
I love this quote. I find myself training for two reasons; to better myself and to inspire others. You obviously reap the personal benefits or working out in both the physical aspects as well as the mental aspect. However, whether you know it or not, you may be impacting and motivating someone you don’t even know. I coach gymnastics and numerous times I have had gymnast come up to me and make a comment about motivating them to train harder or get stronger. Don’t ever think that you can’t have an impact on someone. Do it for yourself, do it to inspire others to do the same.
I decided to post a personal video today. I’m weighing in at about 160lbs in this video and back squated a solid 315lbs. A buddy of mine came over for a squat workout and we laid into it. I am finding my body responds well to high doubles and triples. I went for a high single to test out my max a bit but generally I won’t do singles. So after the 315lbs single I dropped down and did 3 sets of triples at 295lbs. My rule of them is high reps/low weight for definition and low reps/high weight for building strength. As well as squatting all the way to the floor to utilize the entire range of motion.
Video: 315lb Back Squat 3 Reps at 160lb Body Weight 5/3/13
Here is a description for 315lb Back Squat 3 Reps at 160lb Body Weight 5/3/13
“Small You Are Lift You Must” – Yoda. I just love this picture. From my perspective and personal goals; I want to have a good amount of muscle mass as well as strength. When I see this picture come up, all I can see is a bigger me. It also is fundamentally correct; if you want to be big you have to lift. A lot of my friends often flex or make comments about wanting to be big and jacked, well that’s never going to happen if you don’t lift some heavy weights and workout!
Working out is much like therapy and has a lot of the same effects. There are the obvious health benefits that come from a workout but has also been show to help reduce your chance of coronary heart disease, and diabetes. Working out can also improve your blood pressure and cholesterol levels. However, there are many benefits you can gain mentally from working out. People that workout on a regular basis tend to show a relief in stress and anxiety as well as an increase in good mood. Consistent working out is also great for helping you sleep more restfully and can help with better self esteem. So next time you are feeling anxious, depressed, not happy with yourself, try to get on a good workout regiment and see the benefits you can gain from treating you and your body right.
“The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character.” Arnold Schwarzenegger. Read that quote a few times. Let it sink in. Breaking through walls and barriers will only have positive benefits. Yes, you can have pitfalls, you can have failures. It is how you handle those challenges and overcome them that will reap the benefits for a lifetime. If you are at a plateau in your workouts, fighting off an injury, or changing your lifestyle, destroy that barrier and make a change that will help you for a lifetime.
Don’t be afraid to branch out and try a new routine. Don’t be afraid to try and fail. It’s overcoming the resistance that will be the overall victory.