I squat 2xs a week still (press 2xs, deadlift 1), one day is heavy, the 2nd is built into conditioning and is generally front squats no heavier than 205. I have a shoulder issue (loss of mobility) so heavy front squats are a no go these days
This week my heavy back squat was:
135 x 8 for 2 sets (takes me a minute to warm up back squats)
185 x 4
225 x 3
275 x 1
315 x 1
335 x 6
265 x 10 for 3 sets (60sec rest between sets)
2 times a week I do weighted GHR and weighted lunges. My glutes and hams used to be pretty weak so this is something I’ve always done.
Also, I try to wave intensity. For me (and most people once you’re beyond beginner strength levels) fatigue management is very important. The amount of strain placed on your CNS and frame doing near 3 or 5 rep maxes for multiple sets on your major lifts is VERY taxing. I still deload every 4th week and start a new wave. If I’m doing heavy deads like this week, my back squat won’t be at the same intensity.
I’m not completely knocking linear programs, a lot of people, myself included, get very strong on them.
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