First Week of Combined Squat/Pull Program

7 June 2014


Back squat 135x5, 225x3, 275x3, 315x3, 365x3, 405 (belt) x3, 435 (belt+wraps) x3, 480 (b+w) x3, 405 (b) x4

Below-knee rack pull up to 465 lbs. x 1. This isn't far from my best effort on this exercise.

Haven't done these in ages. Found some surprising weak spots that I'll need to address going forward.

Some shruggery in between sets. Didn't have time for more, planned to also do heavy abs and back raises.

This will pretty much be the template for the first 12 weeks of bastardized Gillingham:

Week 1 - squat heavy triple, below the knee pull to max
Week 2 - squat to medium single, stiff-legged DLs for 5
Week 3 - squat heavy triple, mid-shin pull to max
Week 4 - squat to medium single, stiff-legged DLs for 5
Week 5 - squat heavy triple, deficit deadlift to max
Week 6 - squat to medium single, stiff-legged DLs for 5

Then repeat the above for 6 more weeks, trying to beat the previous weight. Then 24 weeks of alternating heavy squats and heavy pulls from floor. Goal is a 525-550 deadlift at the end of week 36.