Squat Program

[chicanerous]

I found the following squat program over on Mike's Gym (http://mikesgym.org/index.php) tucked away in a spread sheet with your name attached to it, but couldn't find any more information about it on the internet or in your books. I gave it a run and put about 25 lbs on my max back squat.

Is it your program?

If so, what's the training context around it? What do you recommend for testing at the end of the program? Where in a training cycle would you use it?

I worked the program on a M-W-F schedule and noticed that my performance would be great on M, drop considerably on W, and then I would feel phenomenal on F. On M, I kept rest in the 2-2.5 minute range between sets. On W, I treated the FSQ like speed work and kept the rest short in the 30-60 second range. On F, I lengthened rest to the 3-4 minute range.

Thanks,

Adam.


Rippetoe Squat

WEEK 1
1. BSQ 5 x 5 @ 70%
2. FSQ 6 x 2-3 @ 65%
3. BSQ 6 x 1 @ 90%

WEEK 2
4. BSQ 5 x 5 @ 73%
5. FSQ 6 x 2-3 @ 65%
6. BSQ 6 x 1 @ 91%

WEEK 3
7. BSQ 5 x 5 @ 75%
8. FSQ 6 x 2-3 @ 67%
9. BSQ 6 x 1 @ 92%

WEEK 4
10. BSQ 5 x 5 @ 77%
11. FSQ 6 x 2-3 @ 67%
12. BSQ 6 x 1 @ 93%

WEEK 5
13. BSQ 5 x 5 @ 79%
14. FSQ 6 x 2-3 @ 67%
15. BSQ 6 x 1 @ 93%

WEEK 6
16. BSQ 5 x 5 @ 81%
17. FSQ 6 x 2-3 @ 67%
18. BSQ 6 x 1 @ 93%

WEEK 7
19. BSQ 5 x 5 @ 83%
20. FSQ 6 x 2-3 @ 66%
21. BSQ 6 x 1 @ 94%

WEEK 8
22. BSQ 5 x 5 @ 85%
23. FSQ 6 x 2-3 @ 64%
24. BSQ 6 x 1 @ 94%

WEEK 9
25. BSQ 5 x 5 @ 87%
26. FSQ 6 x 2-3 @ 62%
27. BSQ 6 x 1 @ 96%

WEEK 10
28. BSQ 5 x 5 @ 88%
29. FSQ 6 x 2-3 @ 60%
30. BSQ 6 x 1 @ 95%

[Mark Rippetoe]

This looks like a version of one of our programs, but both Mike Burgener and Greg Everett are quite capable of designing squat programs that work. I by no means have a monopoly on that, and I suggest that if you got the actual program from Mike's Gym's website they would know the subtleties of their percentages better than me.

Man, this is 2 questions in a row that I have bailed on. Maybe the next one will suit me better...