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Here is a squat routine I completed 3+ years ago. I would also do 60 minutes of stair stepper or treadmill. I wore the Velcro and nylon belt and powerlifter knee wraps. If you notice I cycle through heavy training routines in these lifts bi-annually or so.
I had no real nutritional program on this, just some hard nosed training. I did this workout once weekly, 2 days after I would deadlift light. The squats produced the desired fatigue in my legs and lower back BUT I got a huge pump in my calves which are still cut and vascular looking. That's why I wrote about it.
Weeks 1-5
Squats
-70% of the 1RM
-2 warmup set by 10 reps
-3 sets 5 reps adding 10 pounds every other week
Weeks 6-12
-add 30 pounds on onto your best set of 5
-3 sets of 2 reps
-1 heavy single increasing by 5-10 pounds weekly until a new max is reached
Power cleans
Weeks 1-8
-warm up with the bar
-10 sets of 2 reps standing on a 2" platform with the bar in the deficit at 85% of my 1RM
-add 50 pounds perform 2 sets of high pulls by max reps to chin
-same weight 2 sets of 19 reps stiff legged deadlift on the 2" platform.
This routine put about 40 on my clean and some on my squat. I once squatted 687 at 275pounds so I find it difficult to work with "max's" in this lift. Overall a solid strength program for me.
I had no real nutritional program on this, just some hard nosed training. I did this workout once weekly, 2 days after I would deadlift light. The squats produced the desired fatigue in my legs and lower back BUT I got a huge pump in my calves which are still cut and vascular looking. That's why I wrote about it.
Weeks 1-5
Squats
-70% of the 1RM
-2 warmup set by 10 reps
-3 sets 5 reps adding 10 pounds every other week
Weeks 6-12
-add 30 pounds on onto your best set of 5
-3 sets of 2 reps
-1 heavy single increasing by 5-10 pounds weekly until a new max is reached
Power cleans
Weeks 1-8
-warm up with the bar
-10 sets of 2 reps standing on a 2" platform with the bar in the deficit at 85% of my 1RM
-add 50 pounds perform 2 sets of high pulls by max reps to chin
-same weight 2 sets of 19 reps stiff legged deadlift on the 2" platform.
This routine put about 40 on my clean and some on my squat. I once squatted 687 at 275pounds so I find it difficult to work with "max's" in this lift. Overall a solid strength program for me.