I used a Westside barbell template. Basically, I wasn't satisfied

totally so I tweaked things to fit what I wanted.

Monday: Squat Max Effort Day

This ALWAYS was a squatting day. The only thing I varied was my form

positioning, depth and bar positioning. I used Steps from a step class

and rubber pads along with a tape measure to keep track of my heights. I

would NEVER pause. Just to feel pressure from the box letting me know I

was where I needed to be and back up to position. I usually did about 15

sets with warm ups etc.

Next I would hit good mornings for 3-5 sets. Usually I would only do

sets of 8-10 but sometimes I went heavier.

Next, reverse hypers or back extension. 4 sets of 10

Finally, 2 sets of 20 reps on leg extensions.

DONE!!!!!!!!!

Friday: Dynamic Squat or Speed Day (NOT FUN!)

This day I would squat on a 10" box with around 405-495 and pause each

rep briefly ALTHOUGH STAYING TIGHT and then firing up. I did this

slightly different than what I had read about but after doing it wrong I

found it really was helping me. I would do 12 sets. I would rest 30

seconds between each set! I was cooked!!!

Then I would possible go heavy on good mornings. Usually I would do the

same protocol as I trained on Monday with only slight variations

depending on how I felt. If my lower back was tired, I would skip GM's

and doing ham curls. I would sometimes do leg presses but I usually

stuck with high rep leg extensions at the end. Sometimes I would do some

rack lock outs if I had the energy.

My off days I would stretch A LOT and spend time in a tub. Every Friday

I see a massage therapist as well.

I trained my abs nearly every day. My favorite thing was doing decline

sit-ups with 4 45's.

Obviously, to train this hard and this much my diet was PERFECT. But

this gives you an idea of what I did to squat 830 weighing just 238.

I don't think I could EVER go through what I did during that time. It

was very hard on my body. I usually was limping on my way out of the

gym. Often getting sick. But yeah, it worked. The biggest thing that

helped was being attentive to my recovery. I took hot and cold showers

right after training, hot tub therapy on my off days, and a massage. I

have an industrial massager at home for my back and I stretched all the

time.

I wouldn't recommend someone try this. If you do...scale it back and

find what fits for your recovery because I built up to it.

My diet during that time:

Lots of protein. I had to stay in my class of 242 so I always tried to

stay around 235 or so. I had about 300-350 grams of protein a day. Carbs

I didn't keep track of so much. I took a lot of flaxseed oil. 4 shots a

day. Every morning I went to a cafe where a friend was a chef and had a

huge 10 egg breakfast. I basically just used a lot of common sense.

Creatine, glutamine after training along with 60 grams of whey. I also

would have a protein shake of 60 grams first thing in the morning. My

diet wasn't too complicated. It didn't need to be.

Most that I know of would just avoid a lot of awkward movements like

Zurchers squats etc. I just didn't think that would work for me. And it

didn't. It made sense that if I just used the variables with the squat

(depth and foot placement) and scrambled them around I could still be

interested and fresh with what I was trying to achieve. I am a firm

believe that if you want to improve in a lift you must DO the lift. I

used 4 different heights for my squatting as well.

Usually each movement was about 3-4 weeks. So to avoid overtraining, I

never went to failure until I missed a rep. Always a set away from

missing. Ed Coan preaches this concept of leaving a little something in

the gym. Luckily with all of my speed work, squatting I could take a

week off from a major ME squat.

UPDATE: I am hoping that with LG's Products I will squatt 850-900 raw

within the next year. I have just joined up where powerhouses like Dave

Henry train so I have alot of motivation keeping up with those freaks.

Hopefully my old routine can help you in your training as well to gain

alot of quality strength and size. I recommend using the Trifecta stack

during this training cycle along with Anadraulic State taken before each

session and lots of Lipotropic Protein 2-3 times a day.