17 янв. 2024 г. · The program has everything I need: good amount of volume, good amount of heavy work and the first week feels like a deload week to me.

11 апр. 2024 г. · Second the Sika Strength RTA. Took my squat from 143kg to 170kg in 8-weeks. Best benefit when running it isolated. It's a tough program. I tried ...

24 апр. 2022 г. · The program consists of front/(paused) back squats, bulgarian split squats and core (planks + sit ups) + low back work (back extensions).

13 мар. 2015 г. · Im doing the Russian Squat program for Front Squats with back squats once a week and the full lifts. Its very manageable, after running it the ...

19 дек. 2023 г. · I want to get into a 3x/week squat program. I've been running 3x per week linear progression where I increase the weight 5lb almost every week.

16 июн. 2022 г. · You will need a day to work on back squats, a day to work on front squats, and then any day you're doing the competition lifts you're ...

20 февр. 2016 г. · I'm looking to get my leg strength up but am unsure of what program I want to run. Ones I can think of are smolov Jr., the Russian Squat program, and some ...

25 дек. 2020 г. · Squatting a rep range is optimal when you pick a load that that is only 1/3 to 2/3 (33-66%) of the reps you could do at that rep range.

16 окт. 2020 г. · After doing 5x5 of the same weight for a while it has you down to 3x5, then 3x3, and finally a heavy set of 3 then two back off sets of three.

3 мая 2024 г. · I ran 12 weeks of the weightlifting Ai squat program throughout the winter. You can choose the days, frequency, even add in accessories and ...