The WeighTrainer
USSR Yearbook 1974 Squat Routine Overview
The program contains three workouts per week of varying intensity - Day 1 is a 'moderate' day, Day 2 is a 'heavy' day and Day 3 is a 'light' day. This routine is not a peaking routine. After each three week cycle the lifter should test for a new 1 rep maximum and use that to draft up another 3 week cycle. If you can handle a large work load then you may wish to try the second option after you first experiment with the first. The breakdown is as follows:
Option #1
| week |
workout |
sets / %age of 1RM / reps |
|
1 |
1 |
4 @ 75 % x 5 |
|
2 |
5 @ 85 % x 5 |
|
3 |
4 @ 60 % x 3 |
|
2 |
1 |
3 @ 80 % x 5 |
|
2 |
6 @ 85 % x 5 |
|
3 |
4 @ 60 % x 3 |
|
3 |
1 |
4 @ 75 % x 3 |
|
2 |
3 @ 85 % x 3 |
|
3 |
4 @ 60 % x 3 |
Option #2
| week |
workout |
sets / %age of 1RM / reps |
|
1 |
1 |
3 @ 80 % x 5 |
|
2 |
1-4 @ 90 % x 5 |
|
3 |
4 @ 60 % x 3 |
|
2 |
1 |
4 @ 75 % x 5 |
|
2 |
5-6 @ 85 % x 3 |
|
3 |
4 @ 60 % x 3 |
|
3 |
1 |
4 @ 75 % x 3 |
|
2 |
3 @ 80 % x 3 |
|
3 |
4 @ 65 % x 3 |
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