World Record 12-Week Squat Cycle

TAGS: squat program, World Record Squat, Brandon Smitley

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This article breaks down my training cycle when I hit my world record squat of 567 pounds in the 132-pound weight class. I utilized conjugate ideas with a very high volume approach. I would not recommend most follow this training cycle exactly as written. It’s a very demanding training cycle and requires that nutrition, recovery, sleep, and training are the highest priority.

However, I do believe you can take plenty away from this program on how to structure a meet prep training program to peak a particular lift, and alternate accessory work and supplemental work to aid in building the squat.

Keep in mind, most of my extra sessions were done very light, except for at certain times and when I was feeling good.

When I did this cycle, my training days were as follows:

  • Saturday - Max Effort Lower
  • Tuesday - Dynamic Effort Lower
  • Wednesday - Extra Session

Enjoy digging through the training cycle, and let me know if you have any questions.

brandon-smitley-0490

Week 1, Day 1 - Max Effort Lower

A1) Competition Squat

2x4 @RPE 7

2x3 @RPE 7.5

B1) SSB Squat vs. 3 Chains Per Side

Work up to a hard set of 5 @RPE 9

C1) SSB Pause Squat vs. 3 Chains Per Side

3x10

D1) Walking Lunges

3x12 per leg

E1) Reverse Hyper™

3x30

F1) Straight Leg Sit Ups vs. Band

4x15

 

Week 1, Day 2 - Dynamic Effort Lower

A1) Duffalo Bar Speed Squats vs. Average Bands

40%x9x2

B1) Duffalo Bar Squat

3x10

C1) Sumo Speed Deadlifts vs. Quad Mini Bands

50%x6x1

D1) Chair Deadlift (stand every 3rd rep)

3x12

E1) GHR (Back End Elevated)

3 sets, max reps

F1) DB Stiff Leg Deadlifts

3x20

F2) Standing Band Crunches

5x30

Week 1, Day 3 - Extra Session

A1) Leg Press

3x30

B1) Close Stance Leg Press

3x30

C1) Cable Pull Throughs

5x20

D1) Standing Single Leg Leg Curls

3x20 per leg

E1) Leg Extensions

3 sets, max reps

F1) Adduction Machine

50 straight reps

G1) Seated Calf Raises

3x10 - with a 2-sec hold at the top

H1) Leg Press Calf Raises

3x15

 

Week 2 Day 1 - Max Effort Lower

A1) Competition Squat

1x4 @RPE 7.5

2x3 @RPE 8

B1) SSB Squat vs. 3 Chains Per Side

Work up to a hard set of 5 @RPE 9 (beat week 1)

C1) SSB Pause Squat vs. 3 Chains Per Side

3x8

D1) SSB Bulgarian Split Squats

3x10 per leg

E1) Reverse Hyper™

3x20

F1) Kneeling Band Crunches

6x15

 

Week 2 Day 2 - Dynamic Effort Lower

A1) Duffalo Bar Speed Squats vs. Average Bands

40%x12x2

B1) Duffalo Bar Squat

Work up to a moderate set of 10 @RPE 8

C1) Competition Deadlifts

1x4 @RPE 7.5

2x3 @RPE 8

D1) Deficit (1.5") Sumo Deadlift vs. 6 Chains

Work up to a hard set of 10 @RPE 8.5

E1) Band Pull Throughs

3x15

F1) Reverse Hyper™

5x30

F2) Hanging Leg Raises

3 sets, max reps

 

Week 2 Day 3 - Extra Session

A1) Leg Press

Sets of 10, up to a heavy set of 10

- MASSIVE DROP SET after the top set with a total of 3-4 drops

B1) Single Leg RDL

4x15 per leg

C1) Seated Leg Curls

1x20

1x15

2x12

D1) Leg Extensions

2x20

1x15

2x12

E1) Hip Abduction Machine

3x30 sec holds

 

Week 3 Day 1 - Max Effort Lower

A1) Competition Squat

1x3 @RPE 8

2x2 @RPE 8.5

B1) SSB Squat vs. 3 Chains Per Side

Work up to a hard set of 3 @RPE 9

C1) SSB Pause Squat vs. 3 Chains Per Side

4x6 @RPE 8

D1) Walking Lunges

3x12 per leg

E1) Reverse Hyper™

3x20

F1) Wtd Sit-Ups off GHR

3x12

 

Week 3 Day 2 - Dynamic Effort Lower

A1) Duffalo Bar Speed Squats vs. Average Bands

45%x10x2

B1) Duffalo Bar Squat

3x8 @RPE 8

C1) Sumo Speed Deadlifts v.s Quad Mini Bands

50%x8x1

D1) Chair Deadlift (stand every 3rd rep)

3x12

E1) Wtd GHR (Elevated)

4x10

F1) Reverse Hyper™

5x20

F2) Wtd V-Ups

3x20

G1) Prowler® Push

5 min straight, empty

 

Week 3 Day 3 - Extra Session

A1) Seated Leg Curls

4x12

B1) Single Leg Hack Squat

4x15 per leg

C1) Close Stance Leg Press

Up to a heavy set of 25, then 2 drop sets after that

D1) Leg Extensions

3x12, then 1 drop set

E1) GHH/Back Extension

3x20

F1) Hip Abduction Machine Hold

3x20 sec

G1) Hip Adduction Machine

1x50

 

Week 4 Day 1 - Max Effort Lower

*This session was performed at an elitefts UGSS Session. Accessory work and the planned training was modified to get the most from training with elitefts teammates.*

A1) Competition Squat

Work up to:
Meet Last Warm Up x1 (with knee wraps)

Meet Predicted Opener x1 (with knee wraps)

*These should be about 85% and 90% respectively*

B1) Pit Shark Belt Squats

5x15

C1) True Squat

4x12

 

Week 4 Day 2 - Dynamic Effort Lower

A1) Duffalo Bar Speed Squats vs. Average Bands

50%x8x2

B1) Duffalo Bar Squat

Work up to a hard set of 8 @RPE 8.5

C1) Competition Deadlifts

1x3 @RPE 8

2x2 @RPE 8.5

D1) Deficit (1.5") Sumo Deadlift vs. 6 Chains

Work up to a moderate set of 5 @RPE 8.5

E1) Wtd GHR (Elevated)

2x10

1x8

1x6

F1) Reverse Hyper™

5x20

F2) Standing Cable Crunch

4x15

 

Week 4 Day 3 - Extra Session

A1) Seated Leg Curls

3x12 + 2 drop sets

B1) Leg Press

Up to a heavy set of 20, then 2 drop sets after that

C1) Single Leg Leg Extensions

3x15 per leg

D1) DB Stiff Leg Deadlifts

5x20

E1) Hip Abduction Machine Hold

3x30 sec

 

Week 5 Day 1 - Max Effort Lower

A1) Competition Squat

Work up to:
Meet Last Warm Up x1 (with knee wraps)

Meet Predicted Opener x1 (with knee wraps)

Meet Predicted Second Attempt x1 with Reverse Bands (with knee wraps)

*These should be about 85%, 90%, and 95% respectively*

B1) SSB Squat vs. 3 Chains Per Side

Work up to a hard single @RPE 9

C1) SSB Pause Squat vs. 3 Chains Per Side

4x4

D1) Reverse Hyper™

3x20

E1) Hanging Leg Raises

3 sets, max reps

 

Week 5 Day 2 - Dynamic Effort Lower

A1) Duffalo Bar Speed Squats vs. Average Bands

55%x6x2

B1) Duffalo Bar Squat

4x6 @RPE 8

C1) Sumo Speed Deadlifts vs. Quad Mini Bands

55%x7x1

D1) Chair Deadlift (stand every 3rd rep)

3x12

E1) Wtd GHR (Elevated)

3x10

1x8 + drop set

F1) Single Leg Reverse Hyper™

3x20 per leg

F2) Band Resisted Reverse Crunch

4x20

 

Week 5 Day 3 - Extra Session

A1) Standing Single Leg Leg Curls

1x20

1x15

2x12

2x10 + 2 drop sets

*Per leg

B1) Horizontal Hack Squat

Up to a heavy set of 15

2 Down Sets of 20 with a closer stance

C1) Single Leg Leg Press

3x12 per leg

D1) GHH/Back Extension

3x20

E1) Pull Throughs

2x25

 

Week 6 Day 1 - Max Effort Lower (DELOAD)

A1) Competition Squat

50%x5x3

B1) SSB Strip the Rack Squat

4x20

C1) Lying Band Leg Curls

4x50

D1) Reverse Hyper™

4x25

D2) Standing Cable Crunches

4x25

E1) Prowler® Pushes

3 trips down and back, moderate weight

 

Week 6 Day 2 - Dynamic Effort Lower

A1) SSB Speed Squats (straight weight)

40%x2x2

45%x2x2

50%x2x2

B1) SSB Squat

Work up to a moderate set of 6 @RPE 8

C1) Competition Deadlifts

1x3 @RPE 8

2x2 @RPE 8.5

D1) Deficit (1.5") Sumo Deadlift vs. 6 Chains

Work up to a hard set of 5 @RPE 9

E1) Wtd GHR (Elevated)

4x6

1x15 - with bodyweight

F1) Reverse Hyper™

4x20

F2) Sit-Ups off GHR vs. Band

4x15

 

Week 6 Day 3 - Extra Session

A1) Front Squat

Work up to a moderate set of 5 @RPE 7.5

B1) Leg Press

3x15

C1) Pull Throughs

5x20

D1) Walking Lunges

4x20 per leg

E1) Leg Extensions

3x20

E2) Seated Leg Curls

3x20

 

Week 7 Day 1 - Max Effort Lower

A1) Competition Squat

Work up to:
Meet Last Warm Up x1 (with knee wraps)

*These should be about 85%.*

B1) Competition Squat vs. 3 Chains Per Side

Work up to a hard single @RPE 9

C1) SSB Strip the Rack Squats

3x15

D1) Reverse Hyper™

3x20

E1) Standing Cable Crunches

4x12

 

Week 7 Day 2 - Dynamic Effort Lower

A1) Speed Squats vs. 3 Chains Per Side

40%x12x2

B1) Competition Squat

3x5 @RPE 8

C1) Sumo Speed Deadlifts vs. Quad Mini Bands

60%x6x1

D1) Chair Deadlift (stand every 3rd rep)

3x9

E1) GHR (Elevated) vs. Band

4 sets, max reps

F1) Reverse Hyper™

3x15 + drop set on the last set

F2) Wtd V-Ups

3x20

 

Week 7 Day 3 - Extra Session

A1) Standing Single Leg Leg Curl

1x20

1x15

1x12

3x10

B1) Single Leg Leg Press

4x12 per leg

C1) GHH/Back Extension

3x30

D1) Leg Extensions

100 total reps in as little time as possible

 

Week 8 Day 1 - Max Effort Lower

A1) Competition Squat

Work up to:
Meet Last Warm Up x1 (with knee wraps)

Meet Predicted Opener x1 (with knee wraps)

Then take 1-2 more singles to a near max single (with knee wraps)

*These should be about 85%, 90%, and 95+% respectively*

B1) Pit Shark/Belt Squat

4x15

C1) Lying Leg Curls

3x15

C2) Reverse Hyper™

3x20

D1) Bulgarian Split Squats

2x20 per leg

E1) Standing Cable Crunches

4x12

 

Week 8 Day 2 - Dynamic Effort Lower

A1) Speed Squats vs. 3 Chains Per Side

45%x10x2

B1) Competition Squat

Work up to a hard set of 5 @RPE 8.5

C1) Competition Deadlift

Work up to:
Meet Last Warm Up x1

Meet Predicted Opener 2x1

Then take 1-2 more singles to a near max single

*These should be about 85%, 90%, and 95+% respectively*

D1) GHR (Elevated) vs. Band

4 sets, max reps

E1) DB Stiff Leg Deadlifts

3x20

F1) Reverse Hyper™

3x15

F2) Standing Band Crunches

3x20

 

Week 8 Day 3 - Extra Session

A1) Standing Single Leg Leg Curl

1x20

1x15

4x12 + drop set on the last set

B1) Single Leg Seated Leg Press

4x15 per leg

C1) Single Leg Leg Extension

4x15 per leg

D1) Hip Abduction Machine

3x20

D2) Ab Machine

3x15

 

Week 9 Day 1 - Max Effort Lower

A1) Competition Squat

Work up to:
Meet Last Warm Up x1 (with knee wraps)

*These should be about 85%.*

B1) SSB Squat

Work up to a hard single @RPE 9

C1) Bulgarian Split Squats

3x15 per leg

D1) Reverse Hyper™

3x20

E1) Standing Band Crunches

4x15

 

Week 9 Day 2 - Dynamic Effort Lower

A1) Speed Squats vs. 3 Chains Per Side

50%x8x2

B1) Competition Squat

3x3 @RPE 8.5

C1) Sumo Speed Deadlifts (straight weight)

75%x8x1

D1) Chair Deadlift (stand every 3rd rep)

3x9

E1) GHR (Elevated) vs. Band

3 sets, max reps

F1) Reverse Hyper™ (long strap)

3x20

F2) Blast Strap Fall Outs

4x15

 

Week 9 Day 3 - Extra Session

A1) Standing Single Leg Leg Curl

1x15

1x12

3x10 + drop set on last set

B1) Horizontal Hack Squat

5x20 (ramping weight)

C1) Walking Goblet Lunges

4x12 per leg

C2) Leg Extensions

4x12

D1) Pull Throughs

4x25

E1) Single Arm KB Swing

3x20 per arm - minimal rest

 

Week 10 Day 1 - Max Effort Lower

A1) Competition Squat

Work up to:
Meet Last Warm Up x1 (with knee wraps)

Meet Predicted Opener x1 (with knee wraps)

*These should be about 85% and 90% respectively*

B1) Competition Deadlift

Work up to:
Meet Last Warm Up x1

Meet Predicted Opener x1

*These should be about 85% and 90% respectively*

C1) Prowler® Push/Pull

3 trips down and back - moderate load

D1) Single Leg Reverse Hyper™

3x15 per leg

E1) Wtd Spread Eagle Sit-Ups

4x12

 

Week 10 Day 2 - Dynamic Effort Lower

A1) Speed Squats vs. 3 Chains Per Side

50%x6x2

Then keep taking doubles up to a max double @RPE 9

B1) Sumo Speed Deadlifts

60%x6x1

D1) GHR (Elevated)

3 sets, max reps

E1) Reverse Hyper™

3x15

E2) Dead bugs

3x60 sec

F1) Prowler® Push

10 minutes straight - no weight

 

Week 10 Day 3 - Extra Session

A1) Goblet Squat

3x20

B1) Single Leg Hack Squat

3x12 per leg

C1) Bulgarian Split Squats

3x20 per leg

D1) Glute Machine

3x15 per leg

 

Week 11 Day 1 - Max Effort Lower (Deload)

A1) Competition Squat

60%x5x1

B1) Competition Deadlift

60%x5x1

C1) Reverse Hyper™

4x25

D1) Reverse Sled Drag

3 trips, down and back

E1) Hanging Leg Raises

3x15

 

Week 11 Day 2 - Extra Recovery

30-minute walk outside

 

Week 12 - Meet

texas-bars-home

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