Classic Powerlifting Squat Workout

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Classic Powerlifting Squat Workout (1970's): Ricky Crain - 148 lb.

Rickey Crain's Squat Program

 

On 11-10-79, Ricky squatted 630 lb. and totaled 1585 lb., the second highest total by a 148 pound powerlifter during the 70's. — Source: Powerlifting USA, VOL. 23, NO. 7
 12 Week Cycle - Goal: 630 lb. Squat 
Weeks 1-5*
Monday Wednesday
10 x 145 10 x 145
6 x 245 6 x 245
4 x 345 4 x 345
1 x 450 1 x 450
1 x 485 1 x 485
1 x 520 1 x 520

4 sets 5 x 470

pause squat - 5 x 420
pause squat - 5 x 420
*Adds 10 lb. a week
Weeks 6-9*
Monday Wednesday
10 x 145 10 x 145
6 x 245 6 x 245
4 x 345 4 x 345
2 x 445 2 x 445
1 x 500 1 x 500
1 x 545 1 x 545
1 x 570 1 x 570
5 x 520 pause squat - 5 x 470
4 x 530 
3 x 540
2 x 550
1 x 560
pause squat - 5 x 470
*Adds 10 lb. a week
Weeks 10-12*
Monday Wednesday
10 x 145 10 x 145
6 x 245 6 x 245
4 x 345 4 x 345
2 x 445 2 x 445
1 x 520 1 x 530
1 x 575 1 x 575
1 x 600 1 x 600
3 x 570 pause squat - 5 x 500
2 x 580 
1 x 590
2 x 580
3 x 570
pause squat - 5 x 500
*Adds 10 lb. a week
 Source: Inside Powerlifting by Terry Todd

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