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Old 12-02-2012, 03:11 PM   #1
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Default Squat only routine

Would there be a big enough advantage in a squat only routine, as far as recovery and speeding up strength gains in the squat.

I am thinking that dropping all the other lifts would aid in squat recovery allowing for faster gains.

My current single max squat is 300 lbs, would like to get to 350 - 375 as fast as possible.

Might throw a dead lift in now and then.
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Old 12-02-2012, 04:15 PM   #2
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My short answer would be no. I can think of no sport or goal where that could possibly be all you need. Even if your were doing squat only competitions, you would still want some assistance lifts to prevent injuries.
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Old 12-02-2012, 05:33 PM   #3
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I do like short term specialisation routines. It might make for an interesting change of pace.
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Old 12-02-2012, 07:36 PM   #4
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just do the big three Goat...


Squat
Bench
and Deadlift!!!!!

you will see results, guarenteed


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Old 12-02-2012, 07:43 PM   #5
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Right now I do frequent squatting and toss in bench and deadlifts 1-2 times per week depending on my schedule. I haven't performed more than the big 3 in quite sometime and I am crushing PRs.

I think you could squat frequently, deadlift heavy once every 2 weeks, and bench once a week and it would work great.
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Old 12-02-2012, 08:00 PM   #6
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Thanks for the advice everyone, looks like I am trying to think my way to a heaver squat.

I really want to achieve a four hundred pound squat this summer.
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Old 12-02-2012, 08:06 PM   #7
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go give it hell goat...

if you just get your butt in the rack and Squat you will see vast improvements!!
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Old 12-02-2012, 08:06 PM   #8
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Originally Posted by Goat View Post
Thanks for the advice everyone, looks like I am trying to think my way to a heaver squat.

I really want to achieve a four hundred pound squat this summer.
Frequent squatting has worked wonders for me. My main advice is to start slow and low (volume). Get used to the frequency, then start to add volume if you need it. Unless of course you're just going to run a short term specialization program.
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Old 12-02-2012, 10:07 PM   #9
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Smolov with the other 2 for assistance.. Week one, Smolov as normal + high volume heavy-ass deads.. week two, Smolov + high volume heavy-ass bench.

Repeat. Grow. Crush.
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Old 12-03-2012, 04:27 AM   #10
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Originally Posted by BendtheBar View Post
Frequent squatting has worked wonders for me. My main advice is to start slow and low (volume). Get used to the frequency, then start to add volume if you need it. Unless of course you're just going to run a short term specialization program.
I'd second this.

Hit the Squat as many times per week as you can while remaining fresh. So very short/low volume sessions multiple times a week to begin with. An easy way to do that without thinking too much is to just work up to 300 on your first day in. Then every subsequent day work work up to your 'daily max'. On some days you'll feel good, other days you'll feel like crap but hit it anyway. You won't always get close to 300, some days you might get 200, but you be lifting often enough to see progress.

I'd bear in mind this type of thing generally works better with high bar, close stance, fast squats (see a video of Btb squatting) rather than the low bar grindy ones.

If you squat low bar grindy style, then I'd introduce some variation to enable you to squat more often.
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