Increase Your 1 Reps Max In 12 Weeks!
Week 1:
For the first week: 135 lb. x 10, 225 lb. x 5, 315 lb. x 3, 405 lb. x 1, 500 lb. x 1. Rest for 30 seconds and then repeat this set for 5 singles.
Weeks 2-5:
Increase my top set of singles by 10 lb. each week.
Week 6:
The warm-ups would stay the same up to 500 lb. My top set would start with 3 x 3, using knee wraps and a belt @ 550 lb.
Week 7:
The same as week 6 except my top weight would be 560 lb.
Week 8:
Top weight would be 570 lb. for 2 x 3.
Week 9:
Using a squat suit, knee wraps, and belt, I would start three singles again with 580 lb., with only 3 minutes rest between sets.
Week 10:
Same warm-ups, then three singles with 590 lb.
Week 11:
Same warm-ups, then three singles with 600 lb.
Week 12:
Meet or peak day: 600 lb. x 1, 620 lb. x 1, 640 lb. x 1. Remember to stay tight, take a deep breath, dip your hips back, keep your shins as upright as possible, push your knees out and squat on the outside of your feet.
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