TheHeckler has been helping me in my workout log but I'm wanting to find even more information on a powerlifting squat workout to help get my numbers up there.
Squat twice a week.
First workout you rotate on a three week schedule. Use the same amount of reps in all workouts. If you want to focus on getting a big 1RM awhile, do 3's. Or building some mass, 5's.
week 1
light (60%) 4 sets squats
week 2
moderate 3 sets squats
week 3
Heavy (go for the PB)
1 negative triple with approx 110% of your 1RM
On the second workout, you can do 2-3 sets of moderate heavy front squats (go really deep) and alternate that with hack squats, same type of weight. It works well to start off this workout with deadlifts, or bring these in during the main benchpress workout of the week. You could also do the calf work in this workout.
Make sure to do heavy ab work twice a week.
-Hedge
