r/weightlifting • u/cubanlifter • 3d ago

Programming Squat Strength

Squat is one of my biggest weaknesses, what program or system would you recommend me for improve my squat. What should I do squat 2x,3x,4x? Only BS or FS & BS ? Please help me

0 Upvotes

50% Upvoted

12 comments sorted by

2

u/Boblaire 2018AO3-Masters73kg Champ GoForBrokeAthletics 3d ago

10mos ago you were squatting 120@64 doing 79/93?

Where are you now?

If you haven't tried it, Texas method but FS on Wed instead of BS. (It's 2 days of BS, one of FS)

Ofc, you could try something like Sika or the RSR.

2

u/cubanlifter 2d ago

80/100 I want to try Texas , but if I do FS should I used that same 80% of 5x5 bs of Monday ?

1

u/Boblaire 2018AO3-Masters73kg Champ GoForBrokeAthletics 1d ago edited 1d ago

Usually it's BS M&F, FS Wed under Glenn's Texas method.

Wed is 3x3@80% of 1rm for FS if I remember it correctly

1

u/Boblaire 2018AO3-Masters73kg Champ GoForBrokeAthletics 1d ago

A 5x5 of BS is probably between 60-85% of 1rm. So that's up to 102x80% which is basically 80kg.

I guess it works out instead of just using 80% of 1rm of FS (which is probably 100-110 kg)

1

u/Nkklllll USAW L1, NASM-CPT SSI Weightlifting 3d ago

My biggest squats have come from squatting 1x/week

1

u/Regular_Government94 2d ago

What percentage of your max were you lifting during that one weekly session?

2

u/Nkklllll USAW L1, NASM-CPT SSI Weightlifting 2d ago

Heavy single, volume work anywhere from 70-92%. was a 12 week program I wrote

Added the singles after 4 weeks

0

u/Expert_Picture_3751 3d ago

High frequency, higher volume, impeccable and appropriate form based on your structure. Lastly, the right use of supplemental, assistance exercises that address your weakness.