Workout Routines for the Squat.....

or how to learn what works after 40 years of mistakes.

Remember - before you can do it! You must know how and why to do it.

I could probably out do anybody for the most mistakes in training sessions and contests! Stupidity is ‘’sometimes’’ a virtue as long as you don't keep showing it...over and over and over again! Consistency in training is the key to a big squat in training and a big squat in the contest. Consistency in stupidity shows perhaps you should take up bowling or lawn tennis!

Routine...Routine...Routine... over and over and over again. The idea is to do every warm-up and every rep of every set of a complete cycle the same...exactly the same. Now where have we heard this before.

Dr. Judd Biasiotto brought up in his book POWER that in training, one should picture every rep of every set in your mind before you do it. Start your workout 30-45 minutes before you normally start lifting. While you are stretching, go through your entire workout in your mind. Picture every rep and every set, in your mind, of your whole workout before you actually start. When I do this I usually have a great workout, when I don't and hurry my stretching and mental preparation my workout usually suffers.

You should have every rep of every workout planned out for the complete cycle. I can go to my workout log and look at the reps in the 12th week, and know what I will be doing, assuming you have picked out a reasonable ending weight. Remember, if your best single was 525, you are not going to triple 550 in sixteen weeks. TOTALLY UNREALISTIC!

I have used numerous routines over the past 40 years. Some people because of genetics, muscle fiber makeup (i.e. white or red fiber predominance),natural ability and strength, body structure, leverage, nutritional habits and other factors, can use any routine and make gains and win championships and/or break records. But the average lifter must have a well planned out routine and use a little common sense in going through it! And just think!!!!!!! If you have all the previous physical, mental and genetic advantages, and you are smart in your planning, there is no limit as to where you might end up.

I will go through seven (7) different routines that I have used over the past 40 years.

The first (1) is a solid, basic one that works for anyone... beginners, intermediate, or advanced lifters. It is also a good basic starting program for athletes.

The second (2) is similar to the first but has more conditioning and intensity.

The third (3) routine is the Russian Workout, which is really a converted olympic lift routine but offers a break in the monotony. This is the only routine using percentages...and that is because I did not develop it. Percentages in actuality not only misleading, but inaccurate and will not properly work. There is no common sense or logical reasoning behind percentages in putting together a routine other than convenience - but convenience in this case is way off base in being accurate or correct. And I quote from the DOC (Judd that is). "There is one more point that you need to be cognizant of when selecting a training routine to experiment with and that's percentages. The majority of the training routines that have been published are based on percentages. That's like trying to compare oranges to apples, or Bev Frances with Cindy Lauper. You just can't ‘do dat’! Here's why - a ten percent jump for a lifter who is squatting 500 pounds is a lot different than a ten percent jump for a lifter who is squatting 250 pounds. The obvious error with the percentage program is that the lifter who is lifting the most weight is expected to improve the most. For instance, the lifter who is squatting 500 lbs is expected to improve 50 pounds, while the lifter who is squatting 250 pounds, is only expected to increase 25 pounds. In reality, it is for a lifter who is near his optimum potential." To put it in black and white terms ; the longer you lift the smaller the percentages and actual amount of weight lifted will become, not larger. That is why I do not use percentages. I try to take each person's training routine as individual as possible but still put together with a sense of order! I realize for trainers or coaches working with large numbers of students, this may not be too practical, BUT...(you fill in the blanks).

The fourth (4) routine is based upon the famous Rick Gaugler cycle, comprised of mini-cycles.

The fifth (5) routine is another one for lunatics, and/or morons - and I invented it or created it!

The sixth (6) is partly for the lunatic and is derived from an old George Frenn Routine by Roger Estep then modified by Me...and only Me!

The seventh (7) routine has become the most popular one I have ever written. It helps a lifter to start light and towards the end peak quickly with big numbers. When using this you must remember that the numbers you are shooting for must be very reasonable or I "guarantee" you "will" overtrain.

We will assume your previous best is around 480-490 for a triple (which equates to 510-530 x 1 max single, and we will be peaking for a 500 x 3 triple, which should equate to a 530-550 x 1 max single at the end of the cycle and by contest time. This will translate into 40-80 pounds of gains in a year.

So it's showtime. We need to drop back and begin - SO TAKE YOUR PICK OF WORKOUTS. Oh, by the way, we use pause squats a lot and they will make a man out of you, or at least give you a big squat. Always cycle your supplementary exercises. It keeps you from over-training. Warm-ups are important...DO NOT just sporadically do them with whatever weight is on the bar! Routine is important and Routines are important. The poundage involved in warm-ups will differ with each lifter and with each training cycle and routine. Remember, to stretch before you begin your warm-ups.

Below find a chart of a range of warm-up weights and increases in warm-up weights to get you to your work sets. This is not set in stone - but has worked well for me and my workout partners for many years.

Work set Increases in weight range of weight between warm-ups

100 lb - 300 lb 050 lb - 070 lb

200 lb - 400 lb 060 lb - 080 lb

300 lb - 500 lb 070 lb - 090 lb

400 lb - 600 lb 080 lb - 100 lb

500 lb - 700 lb 090 lb - 110 lb

600 lb - 800 lb 100 lb - 120 lb

700 lb - 900 lb 110 lb - 130 lb

800 lb - 1000 lb 120 lb - 140 lb

In essence as you become stronger you must increase the distance between warm-ups. Warm-ups are for (3) reasons only:

#1. To warm up..........Duh! Obviously!

#2. To get the feel of the heavier weight without getting tired, i.e. in working up to your top sets.

#3. To get the feel of your equipment ...i.e. suit, belt, wraps, etc

I see too many lifters, doing too many reps with too many warm-up weights and then are too tired to do what they are supposed to do with the work set itself. As you go through the workout you will understand (I hope)!

Remember.....a warmup is supposed to be with warmup weights and they are ...NOT THE WORKOUT!!!!!!!!!

I feel quite qualified to share my stupid mistakes and brilliant successes with you. As I have said, and you may quote me (or buy my T-shirt with the saying "Age and Treachery Will Overcome Youth and Skill" Only $12.99)..... .....The older you get the smarter you must train, not only to win but to avoid injuries as well as to still maintain some progress. Many great over 40 competitors in powerlifting, such as Walter Thomas, Doug Heath, Fred Hatfield, Hideaka Inaba, Ernie Frantz, Ed Coan and others will attest to this fact.

I found out from experience (painfully most of the time) how stupid it is to try and train at age 50 as I did when I was 18 or 28 or even 38.

I have always felt indestructible at times and attribute much of my gains to the fact I have been fairly injury free, having trained smart except on certain specific cases where I insisted on being an idiot. But I only do that now and then, just to make me look good the rest of the time.

It is much better to undertrain (don't use that as an excuse for doing next to nothing in your workout) than to overtrain. You know the lifter who trains 6-7 days a week, split sessions, 3 hour workouts.......Remember though, injuries will happen and how you handle the recuperation and recovery period will attest to your smarts!

Some words of wisdom to and for the over 35 powerlifter!

* Do not train any body part more than twice a week under any circumstances...except the abs and calves.

*Always stretch, stretch, stretch before and after each workout.

*If you get tendonitis or a pull or tear, make sure you treat it immediately and properly.

*Plan out your workouts and never alter them. (except in case of injury).

*Do the weight and reps you are supposed to do...do not show off by trying max weights to impress your friends.

*Eat properly and take the proper supplements.

From personal experience as well as from talking to other over 35 lifters I found out some interesting facts. Remember this is my observation and there are always exceptions...

*Higher reps seem to aggravate the joints, especially the knees. It seems easier to do singles, doubles, and triples with a heavier weight, especially on the Bench Press, Squat and Deadlift. On supplementary exercises it seems the 5-8 reps area is more comfortable than 10's or 12's, except for injury rehabilitition with lighter weights!

*We rely more on wrist and knee wraps, belts, lifting and bench suits and other supportive gear. It does seem to take the stress off the joints but do not become to reliant upon them.

*Extra ab work and hyperextensions for the lower back, and good form is a must for avoiding injuries.

*STRETCH...STRETCH...STRETCH!

*DON'T DRINK AND DON'T SMOKE AND DON'T DO DRUGS!!!

*Sleep and rest is of vital importance. Perhaps at age 35 and over it becomes even more important than the training itself. Use all forms of recuperation available...ice, heat, massage therapy,A.R.T.,whirlpools, extra supplements, aspirin, motrin,...etc...

(Americans sleep 6-7 hours a day. When training hard you could probably use another hour or two. Over 70 another one to three extra hours.) While you are sleeping the following happens.

Muscle and bone cells are repaired and grow.

Small amounts of growth hormone are released to improve your overall recovery and growth. (Less amounts are produced the older you get - but some is better than none....sound familiar!)

The idea is to live to be 100 and still look and feel like a human being, not a dried up skinny prune with aching and swollen joints living off Valium or Demerol.

Remember these three(3) important things...
1 - Hard training.
2 - Proper Nutrition.
3 - Proper Recovery and Recuperation.

These ideas and suggestions will do nothing but enhance and make your hard work more productive. You can still get bigger and stronger even if at a slower pace until you are 50 years old or more.

Now, it's workout time!

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