WEEK 1Rep Week- With wraps 510 (65%) x 5 for 5 setsPause Squats- 500 x 3 x 2WEEK 2Explosion Week- 430 (55%) x 2 for 10 sets420 x 20WEEK 3Heavy Week- No wraps up to 475 (60%) x 3, then add knee wraps and work up to 625 (80%) x 2, 665 (85%) x 1, add reverse mini band to 705 (90%) x 1600 x 5WEEK 4Rep Week- No wraps up to 475 (60%) x 3, then add knee wraps up to 550 (70%) for 3 sets of 3WEEK 5Explosion Week- 510 (65%) no wraps, 3 sets of 2.Pause Squats- 420 x 8 x 2JUGGERNAUT SQUAT MANUAL58
WEEK 6Heavy Week- Work Up to 475 (60%) x 3, then add wraps and worked up to 740 (95%) x 2, then add Reverse Mini Bands 800 (102.5%).x 1, 820 (105%) x 1500 x 15WEEK 7Rep Week- No wraps up to 475 (60%) x 3, then add wraps and work up to 625 (80%) for 2 sets of 2Pause Squats- 500 x 5WEEK 8Explosion Week- 550 (70%) for 3 sets of 2.500 x 8 x 3 setsWEEK 9Heavy Week- Work up to 720 lbs. Add Reverse Mini Bands, 805 x 1, 825 x 1, 840 x 1WEEK 10Rep Week- 665 (85%) x 5600 x 8WEEK 11Explosion Week- No Wraps to 475 (60%) x 3, 525 x 2 x 2 sets with wrapsJUGGERNAUT SQUAT MANUAL59
420 x 3 x 5WEEK 12 MEET WEEKMonday and Tuesday I always do Full Body Workouts. These take about 15-30 minutes, allow me to break a good sweat. I do a plate on squats for very deep reps, and bench just to stay flexible. I do lots of push ups, band good-mornings. Anything I feel will loosen me up.Thursday- (If lifting Saturday, I do this on Friday if lifting Sunday) Work up to 50% of opening squat for 3, 50% of opening bench for 3, and repeat full body workout. *If you don’t have the ability to do reverse bands, just make small jumps in weight when indicated, 15-30 lbs. at most.This squat cycle allowed me to compete at the XPC Semi Final and achieve a 3 for 3 day in squats going 727.5, 788, 804.5. The very next weekend I was able to go 760.5, 810, and 826.5 at the SPF Backyard Meet of The Century, and my totals were 2138.6, and 2204 lbs. I believe this method of rotating my lifts over the course of 3 weeks, and doing the specialty work on my second movement really made it possible for me to improve, but also build the ability to repeat the effort within seven days after flying across the country.JUGGERNAUT SQUAT MANUAL60
VANILLA GORILLA SQUATTING BY BLAINE SUMNERThis cycle is what I have used numerous times and has helped my raw squat more than any other. I have tried many programs and variations out there and this has been the most beneficial to me. I would say it is “closest” to Western or Linear Periodization, but has evolved into something of its own through my years of tweaking it. Here is the concept of why this works:WEEKS 1-4: “HYPERTROPHY” This builds the base for the cycle. The first week will probably make you excruciatingly sore but it’s important to break through this and JUGGERNAUT SQUAT MANUAL61
have your muscles conditioned for the high rep, high volume work that will follow.WEEKS 5-8: “STRENGTH”This 5 X 5 block is the ultimate pursuit of high volume. The body will be conditioned for it after the Hypertrophy block. The 5 X 5 will be lots of reps and allows you to hone and nail down your technique.
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- Spring '15
- powerlifting, Squatting, Squat, Juggernaut, safety squat bar, squat training