I compete in powerlifting, so the programs I’ve done—since starting to lift seriously/intentionally—are focused around that, especially recently. A quick summary (let me know if you have questions or want more details!):
My own linear progression program that employed a split and emphasized heavy compounds
Smolov (2 cycles)
Sheiko/Cube Kingpin (both were only done for a few weeks)
GZCL Method (current)
Of all of those, I saw the most squat gains by far from Smolov. The hype is well-deserved. Just started GZCL and I can tell that it’s approximately as good, just more sustainable, i.e., not a competition peaking program.
Some advice that you probably already know, but just in case: record your squat to know exactly what your form looks like to pinpoint weaknesses/sticking points and to make sure you’re hitting depth, weightlifting shoes do help, logging/journaling your workouts is huge (probably one of the most obviously “rational” things to do in weightlifting), and of course, get enough food and sleep.
I squatted 400 lbs at a bodyweight of 154 lbs!
I’ve been doing squats for around 7 months now, and been lifting seriously for slightly over a year total.
Fuck, that’s awesome. I’ve been stuck with a max of 360 for about a year now, after two years of lifting. What is your lifting program?
Thanks!
I compete in powerlifting, so the programs I’ve done—since starting to lift seriously/intentionally—are focused around that, especially recently. A quick summary (let me know if you have questions or want more details!):
My own linear progression program that employed a split and emphasized heavy compounds
Smolov (2 cycles)
Sheiko/Cube Kingpin (both were only done for a few weeks)
GZCL Method (current)
Of all of those, I saw the most squat gains by far from Smolov. The hype is well-deserved. Just started GZCL and I can tell that it’s approximately as good, just more sustainable, i.e., not a competition peaking program.
Some advice that you probably already know, but just in case: record your squat to know exactly what your form looks like to pinpoint weaknesses/sticking points and to make sure you’re hitting depth, weightlifting shoes do help, logging/journaling your workouts is huge (probably one of the most obviously “rational” things to do in weightlifting), and of course, get enough food and sleep.
Awesome. I keep seeing awesome reports on the GZCL method… I might have to make that my plan when my back is better.