ספציפית לגבי סקוואט, אני באפן אישי לא חושב שיש טעם לשנות את התבנית המקורית של 5X5, התאוששות ועצימות. אבל אחרי פ"ת יש מצב טוב שאני אנסה את זה לגבי הלחיצות.
The Texas Method is a very popular and very effective squatting protocol, based around the idea of a High/Medium/Low Volume rotation of squatting 3x/week (2x Back and 1x Front).
There are a lot of athletes (Beginner/Intermediate lifters like CrossFitters and high schoool athletes) though who would benefit from even higher volume.
Check out this 13 week squat program created by Chad Wesley Smith, inspired by The Texas Method, for lack of a better name let's call it...
The Big Texas Method
Week 1
Monday-Back Squat 10x5 at 60%, 45-60 sec rest
Wednesday-Front Squat 55/60/65/70/75%x5
Friday-Back Squat To 10rm
Week 2
Monday-Back Squat 10x4 at 67.5%, 75-90 sec rest
Wednesday-Front Squat 60/65/70/75/80%x3
Friday-Back Squat To 8rm
Week 4 (Deload)
Monday-Back Squat 3x5 at 60%
Wednesday-Front Squat 3x3 at 60%
Friday-Back Squat 1x5 at 75%
Week 5
Monday-Back Squat 8x5 at 65%, 60-75 sec rest
Wednesday-Front Squat 60/67.5/75/82.5%x4
Friday-Back Squat To 8rm
Week 6
Monday-Back Squat 8x3 at 72.5%, 90-105 sec rest
Wednesday-Front Squat 65/72.5/80/87.5%x2
Friday-Back Squat To 5rm
Week 7
Monday-Back Squat 8x3 at 80%, 120-135 sec rest
Wednesday-Front Squat 70x4, 77.5x3, 85x2, 92.5%x1+
Friday-Back Squat To 3rm
Week 8 (Deload)
Monday-Back Squat 3x5 at 60%
Wednesday-Front Squat 3x3 at 60%
Friday-Back Squat 1x5 at 75%
Week 9
Monday-Back Squat 5x5 at 70%, 75-90 sec rest
Wednesday-Front Squat 65/75/85%x3
Friday-Back Squat To 5rm
Week 10
Monday-Back Squat 5x4 at 77.5%, 105-120 sec rest
Wednesday-Front Squat 70/80/90%x2
Friday-Back Squat To 3rm
Week 11
Monday-Back Squat 5x3 at 85%, 135-150 sec rest
Wednesday-Front Squat 75x3, 85x2, 95%x1+
Friday-Back Squat To 1rm
Week 12 (Deload)
Monday-Back Squat 3x5 at 60%
Wednesday-Front Squat 3x3 at 60%
Friday-Back Squat 1x5 at 75%
Week 13
Monday-Front Squat Up to 1rm
Wednesday-None
Friday-Back Squat Up to 1rm
When looking at your rep maxes on Fridays, you want to make small manageable jumps, looking at the longer term (not like 13 weeks is actually long) progress rather than hitting a big jump one week and struggling to replicate it.
Use the formula, Weight + (Weight x Reps x .033)=Projected Max, to choose your weights for Fridays and just keep trying to max 2-5# PRs every week.
