[Bubble Boy]

I while back I found this on one of those calculator / periodization sites recommended here at the S&P.
I punched my numbers in and the below workout is what I got for squats.
So, let's say I follow this setup, and in 16 weeks get to 260.
I'm assuming that I then start over with "new calculated weight" x 12 sets, 3 reps and do it all again.
Is that the idea?
Do you guys change things up much, or do you stick to solid schedules and periodized stuff?

SQUAT:
Week 1: 175 x 12 sets, 3 reps
Week 2: 185 x 11 sets, 3 reps
Week 3: 195 x 10 sets, 2 reps
Week 4: 200 x 9 sets, 2 reps
Week 5: 205 x 9 sets, 2 reps
Week 6: 210 x 9 sets, 2 reps
Week 7: 215 x 8 sets, 2 reps
Week 8: 220 x 7 sets, 2 reps
Week 9: 225 x 6 sets, 2 reps
Week 10: 230 x 5 sets, 2 reps
Week 11: 235 x 4 sets, 2 reps
Week 12: 240 x 3 sets, 2 reps
Week 13: 245 x 3 sets, 1 rep
Week 14: 250 x 3 sets, 1 rep
Week 15: 255 x 2 sets, 1 rep
Week 16: 260 x 1 set, 1 rep

...then calculate off of my new 1 rep max and start over right?
Now I've seen a lot of you strong mofo's listing your assistance routines for the squat as a whole bunch of variations on the squat. Do you guys just go lighter on those assistance squats? Or do you still stay within the set/ rep range of your core squat routine.
I guess I'm confused on the whole volume thing. I can't imagine going into the gym and just doing (for example) 3 sets of 1 rep on everything (including the assistance stuff), and then leaving. But is that the game plan? If that's how it works, fine.

And are variations on the standard squats really the best assistance exercises for squats? Doesn't that basically mean there's really know assistance exercises for squats other than a lot of squatting?

Thanks.

[mschatz]

My assistance on squat days include:

1. Step-ups
2. SLD's
3. OHS
4. Front Squats
5. Plyometrics

Really, only 2 of those are squat variations

I have mixed feelings about set routines where it gives you the weight you are supposed to lift each day. I was doing the Coan DL program for a while, and I didnt think it gave me enough flexibility to adjust based on how i felt that day. Others, like Zero Crew have had good results with it. I do feel that after completing a 8-16 week program, it is good to switch up and try some new stuff before just recalculating and starting over. Try going back to a straigh linear progression for a while, or switching to a low volume program for a couple weeks/months. I think variety in your training is more effective then just redoing the same program again and again.

[Bubble Boy]

Thanks mschatz. I hear you on the "supposed to lift" weights, but it seems to push me, so...
So you do some dl stuff on your squat day? And I always forget about step-ups.

[mschatz]

The ONLY kind of DL I would do on squat day is stiff-legged. I dont think i do enough weight to mess with my main DL day, and theyre great for the hammies. (as if they dont get worked enough on deep squats). Step-ups are great! I try to focus on exploding up as fast as i can on these. It seems to carry over really well to whatever sport i happen to be training for at the time, usually basketball

[quote]I hear you on the "supposed to lift" weights, but it seems to push me, so...[quote]

If it works for you, then go for it. I like it at times too. I would try something else after completing one of those periodized routines though

[SmashiusClay]

Sldls or RDLs. both are good for squat day, I find I have trouble doing them on my deadlift day as my backs already fatigued from the main deads, same thing goes for my decision to do front squats on dead lift day rather than on squat day.

[oyaji poi]

Originally Posted by SmashiusClay

Sldls or RDLs. both are good for squat day, I find I have trouble doing them on my deadlift day as my backs already fatigued from the main deads, same thing goes for my decision to do front squats on dead lift day rather than on squat day.

exactly what i found as well.

same with what mschatz said about a prescribed programme. I tried a Waterbury programmme and sometimes it felt like I was going to hurt myself just to follow what was written. Going to another t-nation author, Staley (I think...) sometimes writes about what is 1RM. Your 1RM that day? Two weeks ago? In competition? I varies, and you should take that into account when training. I just use other people's programmes as rough guidelines, and let my desire to lift heavy combined with common sense about what else I have going on in my life dictate what I'll lift.

[Zerocrew1984]

Originally Posted by Bubble Boy

Thanks mschatz. I hear you on the "supposed to lift" weights, but it seems to push me, so...

I'm the same way. a set program seems to push me to do the selected weight. Klotz has mentioned lunges on his squat days. i just started those. what are you weaknesses? that's really what i try and work on for assistance lifts. i know that sounds dumb but some people don't do that.....

[PhxJudoJujitsu]

I'm currently doing the routine I recently posted for football lifting. But most of my programs are periodized, usually undulating.

[XTrainer]

I consider myself the pioneer of snatch grip straight legged deadlifts as my ham assitance on squat day.

Regular SLDL got boring, so now it's an every-other-week rotation.

Also (based on my every other week rotation scheme):
Barbell Lunges OR Step Ups
Front Squats OR (Nothing; I only do front squats on the power day)
Finisher: Woodchopper/Hindu squat thing OR 20-rep ultra deep sit-for-a-few-seconds-in-the-bottom-squats.

Then usually some ab work and grip work in the evening.

[Bubble Boy]

Ok, thanks gents.

Step-ups
SLD's
OHS
Front Squats
Plyometrics
Lunges

So as the weight is going up and the sets and reps are going down on the main squat work (working from week 1 to week 16), what would you guys do on the assistance stuff in terms of volume, sets, reps, etc. In other words, does your weight also go up and sets and reps down on the assistance stuff (sort of paralleling the main squat gains)?
Anybody following my question?