Deepsquatter's HYBRID Routine
Note: I am in no way affiliated with Louie Simmons or Westside Barbell, nor am I compensated for writing this material. The opinions are mine alone. I am merely an admirer of and a student of  his methods. Before tryng this or any other training or exercise system please consult your physician for clearance. Also, please be advised the powerlifting is or can be a dangerous sport. The lifting of limit or near limit weights can result in severe injury. Use caution, use a spotter and never train alone.

Why??? Well, I have used Louie Simmons type routines as well as more traditional, progressive resistance routines with some success. I have found that both systems have benefits as well as drawbacks. I have also noticed that box squatting makes me sore in different places that regular squatting. Tihs tells me that somehow different muscles are being worked, at or at least to different degrees.It is my contention that if the positive aspects of each system are combined something "greater than the sum of it's parts' might be had. First, I will briefly discuss what I believe to be the main drawbacks of each system.

 

Louie's System:

  1. Overtraining - for the typical drug free trainee, following a Louie program as seen in the mags can lead to burnout fairly quickly.
  2. You use lighter weight so that on contest day, you don't feel quite right walking out with your squats, etc.
  3. You don't have a chance to get used to your support gear. Louie recommends training, for the most part, gearless and just putting your gear on on meet day.
  4. Perhaps the biggest drawback is that most of us DON'T HAVE LOUIE. Louie is one of the few that truly understands his system. If you have access to Louie and can train at Westside Barbell you are blessed. For the rest of us a great deal of fumbling and bumbling occurs. I think he even mentioned in an article that it was several years before Kenny Patterson was ready to take over his own bench program design. Once he understood how to recognize and remedy his own weak points his bench press took off. (not that it was lagging before)
Traditional systems:
  1. The biggest drawback is that for most people, form and technique seem to go away as the weights get heavier.
  2. Explosiveness is often lost after a cycle or two.
  3. Sticking points are rarely addressed. Your sticking points don't go away. You just stick at the same spot with a heavier weight.
  4. You use the same exercises the whole time and can bored and burned out.
 

Ok, so here's what I propose. Take a 20-21 ( if you've just completed a peaking cycle you could  just do the last 10-11 weeks) week period in time. Yes, I know thatís a long time but don't worry, the exercises will change and you won't do exactly the same thing two weeks in a row. You will alternate training styles ; i.e. week one you will perform 12 sets of two in the box squat and week two you will perform regular squats with your contest stance etc. Also, on the Louie weeks you will train 4 days per week (S,M,W,F) and the other weeks you will train only 3 days per week(M,W,F).

A few recommendations. First, I'd say you need to know your CURRENT max lifts before you start. Second, for the monday box squats I'd recommend setting your box at 1.5-2" BELOW parallel, at least the first time through. What you want is a box height that sets your hip joint below your knee joint (i.e. - LEGAL DEPTH) on each and every rep. You want to train yourself to hit depth every week. Find your max squat ON THAT BOX - no wraps or suit. That is the number to use on box days.

 
 

WEEK SUNDAY 

BENCH

MONDAY 

SQUAT

WEDNESDAY 

BENCH 2

FRIDAY 

DEADLIFT

1 Box Squat
2 40% x 3 sets of 10
3 Box
4 50% x 3 sets of 8
5 Box
6 60% x 3 sets of 8
7 Box
8 65% x 2-3 sets of 5
9 Box
10 70% x 2-3 sets of 5
11 Box
12 75% x 2-3 sets of 5
13 Box
14 80% x 2-3 sets of 3
15 Box
16 85% x 2-3 sets of 3
17 Box
18 90% x 2 sets of 2
19 Box
20 95% x 2 sets of 2 or 
3 singles
21 Box
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