WSB - squat method IV

Tuning into power

This article builds on previous articles from WSB - Squat Method, which you can find in our magazine. It breaks down the progressive cycles for squatting, culminating in a strength tune-up and competition. The use of additional load that is an integral part of these cycles is discussed in the article chains band and strength part 1 and chains band and strength part 2.

Louie Simmons of the Westside Barbell Club in Columbus, Ohio, has coached 13 competitors with over 360kg in the squat, 24 bench pressers with over 255kg, and 25 lifters with over 315kg in the deadlift. Such a concentration of performances is unparalleled in the world. It may be worth exploring their training methods.

The content of the article is the last 2 weeks of training before dropping the intensity to the usual level as described in previous articles.

This is a very aggressive method where the weight of the barbell at the top of the lift exceeds the personal best. The phase should not exceed two weeks. The total number of reps above 90% must be in the range of 4-10. Additional weight is achieved by the band. The lifter tests the weight of the dumbbell above his personal maximum during this lift.

1.

45% + 55% x 2 reps

48% + 55% x 2 reps

50% + 55% x 2 reps

53% + 55% x 1 repetition

2.

45% + 55% x 2 reps

50% + 55% x 2 reps

53% + 55% x 1 repetition (attempting a higher weight than the previous week)

56% + 55% x 1 repetition (PR)

Tuning to Strength II

Phase not to exceed two weeks. Total reps over 90% must be in the range of 4-10. Additional weight is achieved by the band.

7.

45% + 45% x 2 reps

47% + 45% x 2 reps

52% + 45% x 2 reps

57% + 45% x 1 repetition

8.

47% + 45% x 2 reps

52% + 45% x 2 reps

58% + 45% x 1 repetition (attempting a higher weight than the previous week)

61% + 45% x 1 repetition (PR)

9.

50% + 20% x 2 reps x 3 sets

10.

Contest