Post by Greg Crook on Feb 28, 2007 9:10:42 GMT -5
Circa Max for Dummies
I'm going to give you a simple version of this very popular squat cycle. Every squat I've performed in a meet that resulted in a P.R. has always been after running this cycle exactly this way. To start with here's a couple general rules.
If you haven't squatted 500 in a meet I wouldn't recommend this cycle just yet, although I have some ideas on some cycles for you guy's but thats another article. If you squat 500-700 you'll want to use the green (avg.) & purple (lite) bands and those of you that squat 700 plus you'll want to use the blue (strong) & green (avg.) bands.
There's 2 ways to run this; you can base it off your contest best or your 1rep Box squat max. If you base it off your contest best then you will wear the briefs and suit (straps down) that you're planning on wearing in the contest your training for. If you chose to use your 1RM off a box then just wear briefs and a belt. I can¡¦t tell you that one is better than the other, but I always used briefs and a suit myself. Leading up to this you may want to feel some band tension once or twice to condition yourself for this cycle. This will be your heavy day; so on your "speed day" you'll only do accessory work lite. I will also add in the days that I pulled so you can see how I incorporated that while running this squat cycle. All sets are done off a box unless otherwise stated.
Week#1, 3 sets x 2 @ 55%
After squatting you can go ahead and pull also in the same workout.
Week#2, 3 sets x 2 @ 60%. No pulling this week.
Week#3, 1 set x 2 @ 55%, 1 set x 2 @ 60%, 2 sets x 2 @ 65%. If you feel like it you can hit a heavy single or two but don't max out and don't fail. If you got anything left in the tank you can pull again but it's not required.
Week#4, This week is for getting used to straight weight again so no bands on this day. Wear the same gear you have been but don't go over 60-70% bar weight, do about 3 work sets of 2 with the desired weight. This is essentially a deload week so take it easy. No pulling this week.
Week#5, This week you'll perform your opener. No box and use full gear, knee wraps & straps up. Do not go over your opener, save the big weight for the meet where it counts! After you hit your opener then in the same workout you'll also want to pull your opener. This will give you a more accurate feeling of what it will be like on meet day because you'll be taxed already from squatting just like at the meet.
Week#6, 2 sets x 2 @ 65%...No bands, briefs and suit straps down. This is also a deload week. No pulling till meet.
Week#7, This is the week of the meet. Rest and prepare to squat your ass off!!
Good luck with this cycle, It has worked very well for me throughout the years and I hope this will be the case for you if you try it. Don't try to do this cycle back to back. I did this cycle for Mt. Airy last year in April and turned around and tried it for Seniors in June and I was to beat up and had to stop using bands altogether. Only twice a year tops and make sure there's plenty of time in between.
I'm going to give you a simple version of this very popular squat cycle. Every squat I've performed in a meet that resulted in a P.R. has always been after running this cycle exactly this way. To start with here's a couple general rules.
If you haven't squatted 500 in a meet I wouldn't recommend this cycle just yet, although I have some ideas on some cycles for you guy's but thats another article. If you squat 500-700 you'll want to use the green (avg.) & purple (lite) bands and those of you that squat 700 plus you'll want to use the blue (strong) & green (avg.) bands.
There's 2 ways to run this; you can base it off your contest best or your 1rep Box squat max. If you base it off your contest best then you will wear the briefs and suit (straps down) that you're planning on wearing in the contest your training for. If you chose to use your 1RM off a box then just wear briefs and a belt. I can¡¦t tell you that one is better than the other, but I always used briefs and a suit myself. Leading up to this you may want to feel some band tension once or twice to condition yourself for this cycle. This will be your heavy day; so on your "speed day" you'll only do accessory work lite. I will also add in the days that I pulled so you can see how I incorporated that while running this squat cycle. All sets are done off a box unless otherwise stated.
Week#1, 3 sets x 2 @ 55%
After squatting you can go ahead and pull also in the same workout.
Week#2, 3 sets x 2 @ 60%. No pulling this week.
Week#3, 1 set x 2 @ 55%, 1 set x 2 @ 60%, 2 sets x 2 @ 65%. If you feel like it you can hit a heavy single or two but don't max out and don't fail. If you got anything left in the tank you can pull again but it's not required.
Week#4, This week is for getting used to straight weight again so no bands on this day. Wear the same gear you have been but don't go over 60-70% bar weight, do about 3 work sets of 2 with the desired weight. This is essentially a deload week so take it easy. No pulling this week.
Week#5, This week you'll perform your opener. No box and use full gear, knee wraps & straps up. Do not go over your opener, save the big weight for the meet where it counts! After you hit your opener then in the same workout you'll also want to pull your opener. This will give you a more accurate feeling of what it will be like on meet day because you'll be taxed already from squatting just like at the meet.
Week#6, 2 sets x 2 @ 65%...No bands, briefs and suit straps down. This is also a deload week. No pulling till meet.
Week#7, This is the week of the meet. Rest and prepare to squat your ass off!!
Good luck with this cycle, It has worked very well for me throughout the years and I hope this will be the case for you if you try it. Don't try to do this cycle back to back. I did this cycle for Mt. Airy last year in April and turned around and tried it for Seniors in June and I was to beat up and had to stop using bands altogether. Only twice a year tops and make sure there's plenty of time in between.