SQUAT WAVES
I just finished my 6 weeks of this back squat strength program by Comptrain Masters by Ben Bergeron and I am amazed at how strong it makes your entire body. The #'s seem heavy and you think for a second you might not be able to do it but you absolutely can!
Back Squat (week #1 of 6 consecutive weeks). before starting this protocol you must find your 1 rep max back squat. All the percentages are based off this #. There should be no more than 2 minutes between each set. Set the clock for 9 rounds of 2 minutes each round. When you complete 6 reps, change your weight then rest until the 2 minutes is up then start your 4 reps etc. WEAR A BELT!! PERFECT FORM. NOTE** For this protocol to work you MUST find your 1 rep max back squat before you start. This should be found on a totally separate day and you cannot skip weeks. Each week the back squats should be done according to the exact percentages(: Let me know how you do!
BEFORE STARTING THIS PROGRAM FOLLOW THIS WARM UP EXACTLY....
MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side (Video)
Lay on your back with a lacrosse ball high on your trap. Start with the ball closer to the center of the body, and work from the center out. Pinning the ball to the ground, extend the arm up and overhead, keeping the elbow locked out. Reach as far as you can, and repeat this process for 2-3 repetitions on each spot.
Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)
With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 1:00 with arms across your body, complete the second minute with both arms extended above your head, elbows locked out and hands together. Move about through the 2:00 seeking out tight areas.
Barbell Assisted Thoracic Opener – 2 sets of 1:00 (Video)
Placing your upper thoracic on a foam roller, bring your hips high in the air and reach overhead for a barbell. Take a wide, snatch grip on the bar, and keeping your abdominals engaged, slowly start to bring your hips closer to the ground. Pause as soon as you feel the stretch, which will be felt in the shoulders, chest, and elbows. Your hips do not need to make it to the ground. Complete two sets of 1:00, resting as needed between. This will improve your overhead range of motion.
Wrist Stretches – :30s in each position (Video)
Couch Stretch – 2:00 Each Leg (Video)
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing.
Ankle Flexibility (Dorsiflexion) – 1:00 each foot (Video)
Place your foot on a box, or a bench. Keeping the heel down, shift your body weight onto that foot by driving the knee as far over your toes as you can. You can further load this stretch with a kettlebell/dumbbell/plate. Heel must stay down.
ACTIVATION
3:00 Slow Bike or Row
1:00 of Alternating Samson Lunges (Video)
2 Rounds of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)
1:00 of Russian Baby Makers (Video)
2 Rounds of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)
1:00 of Alternating Warrior Squats (Video)
Followed by…
Barbell Warmup, empty barbell (Video)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Stretch
5 Stiff-Legged Deadlifts
5 Front Squats
Week 1 – Wave #1
Set #1 – 6 Back Squats @ 60%
Set #2 – 4 Back Squats @ 65%
Set #3 – 2 Back Squats @ 70%
Wave #2
Set #4 – 6 Back Squats @ 65%
Set #5 – 4 Back Squats @ 70%
Set #6 – 2 Back Squats @ 75%
Wave #3
Set #7 – 6 Back Squats @ 70%
Set #8 – 4 Back Squats @ 75%
Set #9 – 2 Back Squats @ 80%
Week 2
Set your clock the same as week #1
Wave #1
Set #1 – 6 Back Squats @ 63%
Set #2 – 4 Back Squats @ 68%
Set #3 – 2 Back Squats @ 73%
Wave #2
Set #4 – 6 Back Squats @ 68%
Set #5 – 4 Back Squats @ 73%
Set #6 – 2 Back Squats @ 78%
Wave #3
Set #7 – 6 Back Squats @ 73%
Set #8 – 4 Back Squats @ 78%
Set #9 – 2 Back Squats @ 83%
Week #3
Set your clock 9 rounds and 2 minutes between each set now that it is heavier. Make sure you rest!
Wave #1
Set #1 – 6 Back Squats @ 66%
Set #2 – 4 Back Squats @ 71%
Set #3 – 2 Back Squats @ 76%
Wave #2
Set #4 – 6 Back Squats @ 71%
Set #5 – 4 Back Squats @ 76%
Set #6 – 2 Back Squats @ 81%
Wave #3
Set #7 – 6 Back Squats @ 76%
Set #8 – 4 Back Squats @ 81%
Set #9 – 2 Back Squats @ 86%
Week #4, and our first week with the 5/3/1 Repetition Waves.
Wave #1
***Set your clock 9 rounds and 2 minutes between each set now that it is heavier. Make sure you rest!
Set #1 – 5 Back Squats @ 70% of 1RM Back Squat
Set #2 – 3 Back Squats @ 75% of 1RM Back Squat
Set #3 – 1 Back Squats @ 80% of 1RM Back Squat
Wave #2
Set #4 – 5 Back Squats @ 75% of 1RM Back Squat
Set #5 – 3 Back Squats @ 80% of 1RM Back Squat
Set #6 – 1 Back Squats @ 85% of 1RM Back Squat
Wave #3
Set #7 – 5 Back Squats @ 80% of 1RM Back Squat
Set #8 – 3 Back Squats @ 85% of 1RM Back Squat
Set #9 – 1 Back Squats @ 90% of 1RM Back Squat
Week #5
Set your clock 9 rounds and 2 minutes between each set now that it is heavier. Make sure you rest!
Wave #1
Set #1 – 5 Back Squats @ 73%
Set #2 – 3 Back Squats @ 78%
Set #3 – 1 Back Squats @ 83%
Wave #2
Set #4 – 5 Back Squats @ 78%
Set #5 – 3 Back Squats @ 83%
Set #6 – 1 Back Squats @ 88%
Wave #3
Set #7 – 5 Back Squats @ 83%
Set #8 – 3 Back Squats @ 88%
Set #9 – 1 Back Squats @ 93%
Set #10-15 rep Front Squat at 50% of your 1 rep max back squat
WEEK #6
Each set is to be completed “On the 3:00”
Set #1 on the 0:00, Set #2 on the 3:00, and so on.
Wave #1
Set #1 – 5 Back Squats @ 75% of 1RM Back Squat
Set #2 – 3 Back Squats @ 80% of 1RM Back Squat
Set #3 – 1 Back Squat @ 85% of 1RM Back Squat
Wave #2
Set #4 – 5 Back Squats @ 80% of 1RM Back Squat
Set #5 – 3 Back Squats @ 85% of 1RM Back Squat
Set #6 – 1 Back Squat @ 90% of 1RM Back Squat
Wave #3
Set #7 – 5 Back Squats @ 85% of 1RM Back Squat
Set #8 – 3 Back Squats @ 90% of 1RM Back Squat
Set #9 – 1 Back Squat @ 95% of 1RM Back Squat
15-Rep Front Squat
Set #10 – 15 Front Squats @ 53% of 1RM Back Squat
