Squat Strength Program

Today marks the first day that I am starting a squat strength program.  I am limited on what I can do right now because I just had my torn pectoral tendon re-attached.  Lucky me Coach Burgener has a safety squat bar that lets me do back squats while I let my left pec heal.  Next time I go up to Coach B’s I will take a picture so that you can see what I am talking about.  Basically it has a collar that sits on my shoulders with a couple bars that run down to my chest that I can hold on too without stretching my chest out.  PERFECT!!!  I can still work on gaining strength and not be worthless.   

My intentions were to start some kind of program today when I went up to coach’s (Mike’s Gym).  I talked with him about the Hatch Squat Routine and a couple others.  He decided I should try out another type.  It has a lot of volume but broken up into lots of sets with small reps.  Today looked like this:

• 10sets x 3reps at 120kg (264lbs)
• Back & Abs (GHD sit ups & Back Extensions)

My current PRs are at 180kg for back squat, and 150kg for front squat.  We will see how this program works out.  The program is that you squat twice a week.  One day heavier then the other.  So today would be my heavy day and Thursday will be lighter day.  Then next week I will increase the percentage on my heavy day and light day.  Each week trying to go up more and more.  As for today, I felt pretty good.  Each set pushed me on that 3rd rep. Once I got to the later sets I could feel it was working my legs.  This type of workout is perfect for gaining strength and not getting sore.  We will see how I feel over the next few days.  I am excited to see the results when its all done.  

If your looking to gain some leg strength then give something like this a try.  If you have any questions you can shoot me an email at:

jp@crossfitsandiego.com