This is if you want to get back on the squat train...
I plan to after getting established back into it in Brazil.
FS/BS Template and PR Highlightsby spencergarnold |
For those of you who made it all the way through the FS/BS program you likely never want to see the numbers 7/13 EVER again but holy cow did it produce some results. I think the results leaned a little more toward the Front Squat but we saw some massive PR's in both. Here's a quick highlight video of those who emailed me their lifts. If you're not on here and did email me then likely the format wouldn't work or you gave it to me in Coach's Eye which doesn't import to my computer from my email.
Many of you have asked for the entire template for the FS/BS program. Before I give it away for you to abuse your gym members, fellow training partners, and friends with you need a little history for how this program came about.
The influence of this program has its roots in three different places. Firstly, we have all likely heard of or completed the Hatch Squat cycle. This program has the lifter performing both Back Squats and Front Squats in the same session. I love that cycle and my legs respond extremely well to performing both squats back to back. I was always playing with ways to make that happen in different ways. The second influence came from one of my coaches,Richard Flemming, has always loved making his athletes perform front squats followed by back squats at specific times during his program. So his influence was HUGE. The last influence came from the love/hate relationship I have with 20 rep back squat programs. I love the size they develop in my legs but hate the process. However, I loved the 20 rep idea. Hence 7+13=20 reps.
Enjoy the program. Below is the link to an actual spreadsheet you can use or copy. The percentages are already calculated in that spreadsheet.
If for some reason that doesn't work or you want the actual percentages here is that spreadsheet with the percentages written in.
| Week # | Session # | Sets | Reps | Weight |
| 1 | 1 | 4 | 7--13 | 65% |
| 1 | 2 | 4 | 7--13 | 94% of Day 1 |
| 1 | 3 | 3 | 4 | 60% |
| 2 | 1 | 4 | 7--13 | 70% |
| 2 | 2 | 4 | 7--13 | 94% of Day 1 |
| 2 | 3 | 3 | 4 | 60% |
| 3 | 1 | 5 | 4--8 | 75% |
| 3 | 2 | 5 | 4--8 | 94% of Day 1 |
| 3 | 3 | 3 | 4 | 60% |
| 4 | 1 | 5 | 4--8 | 80% |
| 4 | 2 | 5 | 4--8 | 94% of Day 1 |
| 4 | 3 | 3 | 4 | 60% |
| 5 | 1 | 6 | 3--6 | 85% |
| 5 | 2 | 6 | 3--6 | 94% of Day 1 |
| 5 | 3 | 3 | 4 | 60% |
| 6 | 1 | 6 | 3--6 | 90% |
| 6 | 2 | 6 | 3--6 | 94% of Day 1 |
| 6 | 3 | 3 | 4 | 60% |
| 7 | 1 | 6 | 2--4 | 95% |
| 7 | 2 | 6 | 2--4 | 94% of Day 1 |
| 7 | 3 | 3 | 4 | 60% |
| 8 | 1 | 6 | 2--4 | 100% |
| 8 | 2 | 6 | 2--4 | 94% of Day 1 |
| 8 | 3 | 3 | 4 | 60% |
| 9 | 1 | 4 | 2--4 | 70% |
| 9 | 2 | 4 | 2--4 | 70% |
| 9 | 3 | 3 | 4 | 60% |
| 10 | 1 | 1 | 1 | MAX |
| 10 | 2 | 1 | 1 | MAX |
| 10 | 3 | 3 | 4 | 60% |
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