Three-week Westside Barbell DE Box Squat Cycles
Based on 120 kg (265 lbs) RAW max squat (intermediate lifter) we get the following cycles. Weights are rounded to the nearest 2.5 kg. Notation: sets x reps @ weight.
Straight weight
Week 1 (70 %): 8x2 @ 85 kg
Week 2 (73 %): 8x2 @ 87.5 kg
Week 3 (75 %): 8x2 @ 90 kg
Week 2 (73 %): 8x2 @ 87.5 kg
Week 3 (75 %): 8x2 @ 90 kg
Chains
Week 1 (70 %): 8x2 @ 85 kg + 27 kg of chains at top
Week 2 (73 %): 8x2 @ 87.5 kg + 27 kg of chains at top
Week 3 (75 %): 8x2 @ 90 kg + 27 kg of chains at top
Week 2 (73 %): 8x2 @ 87.5 kg + 27 kg of chains at top
Week 3 (75 %): 8x2 @ 90 kg + 27 kg of chains at top
Bands
Build up your squat to above 135 kg before considering bands.Another cycle | Convert to pounds | Link to this result