A little straighter

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Scott Birdby Scott Bird | June 30, 2005
Filed in DE SQ/DL , routines , workouts | 4 comments

Not there yet...After a hard drive in my PC decided to crash yesterday, I elected to move the scheduled squat workout to this morning. Until I managed to recover most of the data from it I wasn’t exactly in the best frame of mind.

There’s nothing like the faint smell of success (at least I got the important stuff back) to put you in the mood for squatting, and after a couple of warmup sets of band pull-throughs I was ready to go.

Intent on doing something about my painfully poor form, I’ve put together the following routine (thanks Alberto for the box squat cycles and the Nyman idea) :



Squat routine - June/July 2005
DE SQ/DL   ME SQ/DL  
   
  Wk 1 Box squat 12 × 2 @ 50% Leg curl 3×2@40kg
  Arched back GM work up to 3RM RDL 5×3@90kg
  Waiter’s bow 4×10@10kg Pull-through (band) high reps  
  Abs 4×10@bw Standing calf raise 4×10@90kg
  Seated calf raise 4×10@90kg
   
  Wk 2 Box squat 10 × 2 @ 55% Leg curl 5×3@35kg
  Arched back GM work up to 3RM RDL 5×3@92.5  
  Waiter’s bow 4×10@10kg Pull-through (band) high reps  
  Abs 4×10@bw Standing calf raise 4×10@92.5kg
  Seated calf raise 4×10@92.5kg
   
  Wk 3 Box squat 8 × 2 @ 60% Leg curl 5×3@37.5  
  Arched back GM work up to 3RM RDL 6×3@80kg
  Waiter’s bow 4×10@10kg Pull-through (band) high reps  
  Abs 4×10@bw Standing calf raise 4×10@95kg
  Seated calf raise 4×10@95kg
   
  Wk 4 Box squat 12 × 2 @ 50% Leg curl 3×2@40kg
  Arched back GM work up to 3RM RDL 5×3@90kg
  Waiter’s bow 4×10@10kg Pull-through (band) high reps  
  Abs 4×10@bw Standing calf raise 4×10@97.5kg
  Seated calf raise 4×10@97.5kg
   
  Wk 5 Box squat 10 × 2 @ 55% Leg curl 5×3@35kg
  Arched back GM work up to 3RM RDL 5×3@92.5  
  Waiter’s bow 4×10@10kg Pull-through (band) high reps  
  Abs 4×10@bw Standing calf raise 4×10@100kg
  Seated calf raise 4×10@100kg
   
  Wk 6 Box squat 8 × 2 @ 60% Leg curl 5×3@37.5  
  Arched back GM work up to 3RM RDL 6×3@80kg
  Waiter’s bow 4×10@10kg Pull-through (band) high reps  
  Abs 4×10@bw Standing calf raise 4×10@102.5kg
  Seated calf raise 4×10@102.5kg

It’s only a 6-week cycle; I’ll set up the next one based on how well this one works. Hopefully with a week inbetween for another deadlift max test.

Warmup: Pull-throughs (band)

Box squat 12×2@50kg
Arched back GM 10@20kg, 5@30kg, 5@40kg, 3@50kg, 3@60kg
Waiter’s bow 4×10@10kg
V-up 4×10@bw
Hanging knee raise 4×10@bw


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Discussion

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Comments

1

Scott,

Glad to hear that you were able to keep the important stuff from dying. It’s a good reminder to myself that I need to reformat and install a new hard drive. I backed up a bunch of my important photos so that shouldn’t be an issue. Of course I may just wait until I get a new computer. I always forget to back up something when I reformat the computer!

I’ll be curious to see how this new workout goes for you. I am wondering if all the calf work is needed however? I’ve quit the calf work myself just cause I don’t think it’s worth it and between deads, squats and other leg stuff I figure they get hit.

Posted by: Chris | June 30, 2005 4:13 PM

2

I was lucky that I’d backed up all my photos a couple of days ago - that’s most of what I wanted to keep from that drive.

On the calf front, they do get a bit of work from other things; mine are just weaker than they should be. Don’t want them holding anything else back.

Posted by: Scott | June 30, 2005 4:45 PM

3

Setup looks good and simple. On the Arched back GMs, make it an easy 3 or keep what you have but make sure your lower back is not overtrained.

After this cycle, deload for a week to put speed back into the main lifts before attempting a max test for best results (9 sets of 2 @ 50% 1RM for leg curl, RDL, and box squat, and do lighter, easier sets with the GMs).

Posted by: Alberto Caraballo | June 30, 2005 5:28 PM

4

seems like a good clean setup.

the only thing i’d be worried about is leg curls as a first exercise on ME day…

if they’re done on a machine how come your not doing a free weight exercise instead?

Posted by: john yeo | June 30, 2005 5:40 PM

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