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squats
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Current 1RM 220
Week 1
Squats Work up to 3 @ 175
Speed Squats 5 x 4 132.5 60s rest
7 second pause squats 3 x 5 87.5
Week 2
Squats Work up to 3 @ 187.5
Speed Squats 6 x 4 132.5 60s rest
7 second pause squats 3 x 5 92.5
Week 3
Squats Work up to 3 @ 197.5
Speed Squats 7 x 4 132.5 60s rest
7 second pause squats 3 x 5 100
Week 4
Squats 3 x 3 132.5
Week 5
Squats Work up to 2 @ 202.5
Speed Squats 6 x 3 142.5 90s rest
5 second pause squats 3 x 4 110
Week 6
Squats Work up to 2 @ 210
Speed Squats 5 x 3 147.5 90s rest
5 second pause squats 3 x 4 115
Week 7
Squats Work up to 2 @ 215
Speed Squats 4 x 3 155 90s rest
5 second pause squats 3 x 4 120
Week 8
Squats 3 x 3 132.5
Week 9
Squats Work up to 1 @ 220
Speed Squats 4 x 2 165 120s rest
3 second pause squats 3 x 3 132.5
Week 10
Squats Work up to 1 @ 225
Speed Squats 3 x 2 175 150s rest
3 second pause squats 3 x 3 137.5
Week 11
Squats Work up to 1 @ 230
Speed Squats 2 x 2 187.5 As needed
3 second pause squats 3 x 3 142.5
Week 12
Squats 3 x 3 132.5
Week 13
Squats Meet or Test 1RM
Current 1RM 220
Week 1
Squats Work up to 3 @ 195
Speed Squats 5 x 4 132.5 60s rest
7 second pause squats 3 x 5 87.5
Week 2
Squats Work up to 3 @ 202.5
Speed Squats 6 x 4 132.5 60s rest
7 second pause squats 3 x 5 92.5
Week 3
Squats Work up to 3 @ 207.5
Speed Squats 7 x 4 132.5 60s rest
7 second pause squats 3 x 5 100
Week 4
Squats 3 x 3 137.5
Week 5
Squats Work up to 2 @ 207.5
Speed Squats 6 x 3 142.5 90s rest
5 second pause squats 3 x 4 110
Week 6
Squats Work up to 2 @ 215
Speed Squats 5 x 3 147.5 90s rest
5 second pause squats 3 x 4 115
Week 7
Squats Work up to 2 @ 222.5
Speed Squats 4 x 3 155 90s rest
5 second pause squats 3 x 4 120
Week 8
Squats 3 x 3 142.5
Week 9
Squats Work up to 1 @ 230
Speed Squats 4 x 2 165 120s rest
3 second pause squats 3 x 3 132.5
Week 10
Squats Work up to 1 @ 237.5
Speed Squats 3 x 2 175 150s rest
3 second pause squats 3 x 3 137.5
Week 11
Squats Work up to 1 @ 245
Speed Squats 2 x 2 187.5 As needed
3 second pause squats 3 x 3 142.5
Week 12
Squats 3 x 3 147.5
Week 13
Squats Meet or Test 1RM
Current 1RM 220
Week 1
Squats 9+ 170
Speed Squats 5 x 4 132.5 60s rest
7 second pause squats 3 x 5 87.5
Week 2
Squats 6+ 187.5
Speed Squats 6 x 4 132.5 60s rest
7 second pause squats 3 x 5 92.5
Week 3
Squats 2+ 192.5
Speed Squats 7 x 4 132.5 60s rest
7 second pause squats 3 x 5 100
Week 4
Squats 3 x 3 137.5
Week 5
Squats 8+ 182.5
Speed Squats 6 x 3 142.5 90s rest
5 second pause squats 3 x 4 110
Week 6
Squats 4+ 207.5
Speed Squats 5 x 3 147.5 90s rest
5 second pause squats 3 x 4 115
Week 7
Squats 1+ 235
Speed Squats 4 x 3 155 90s rest
5 second pause squats 3 x 4 120
Week 8
Squats 3 x 3 142.5
Week 9
Squats 7+ 195
Speed Squats 4 x 2 165 120s rest
3 second pause squats 3 x 3 132.5
Week 10
Squats 5+ 207.5
Speed Squats 3 x 2 175 150s rest
3 second pause squats 3 x 3 137.5
Week 11
Squats 3+ 225
Speed Squats 2 x 2 187.5 As needed
3 second pause squats 3 x 3 142.5
Week 12
Squats 3 x 3 147.5
Week 13
Squats Meet or Test 1RM
