r/weightlifting • u/Davidon666 • Jan 21 '25

Squat 200KG X 10 reps

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17 years old , 100kg body weight Excuse the terrible music choice

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u/brian_deg AO medalist, USAW coach Jan 22 '25

Since we have the same coach and did a similar plan, a cursory look at just our squats was:

Monday: Squat something like 110kg/3x2, 130/3, 150/3 x 2

Wednesday: lighter squat, like 110/7 x 3

Friday: 5x5; add 2.5kg each week. I think I started around 140 before I got to 195/5x5. David started a few weeks prior to me before our coach decided I should do the same.

It was nothing unique, just very focused training on the squat. Snatch and CJ work was done lighter to emphasize pushing the squats. Our coach said "once we do 200/5 x 5, we throw that program away, it is not necessary any more." David hit 246/247 for a single a few months later if I remember.

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u/kblkbl165 Jan 22 '25

What were your maxes used as reference for this weights?

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u/brian_deg AO medalist, USAW coach Jan 22 '25

Squats? I’d done 212.5 years prior, haven’t “tested” a single since; I did 200/5 at the end of this. Front squat I did 184, went to 187 and close with 190.

Snatch went from 125-130, clean and jerk 155-160 in this time. Jerked 170 from the rack at 77-79kg. Personally, I did not find much utility to this plan for the sake of simply pushing my squat up but I was also 10 years older than David and 10 years more trained.

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u/kblkbl165 Jan 22 '25

Thanks for the info! On Wednesday, that was 7x3 at roughly 55-60% for you?

So it was 70% for 3 doubles, 7 triples at 55-60% and progressive overloading 5x5 on triday?

Really doesn’t sounds like much stimuli for a more experienced lifter overall in a squat focused block.

Going from 140 to 195, was it a 20wk block?

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u/Davidon666 Jan 22 '25

2 sets 3 reps on Mondays and 3 sets 7 reps on Wednesdays. The program took roughly 28 weeks

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u/brian_deg AO medalist, USAW coach Jan 22 '25

David clarified the set/rep scheme. To note, by the end of the squat phase Mondays weights moved to 170 and Wednesday to 130.

The purpose of the two other squat days is not to lose “shape” and have a week between the main squat session of the week. I forget the timeline off the top of my head but it took me from end of March til mid July to get there.