Squat Daily + Olympic Lifts + Bodybuilding (published in INSIDE FITNESS MAGAZINE)
So, you read the title, huh? I know what you’re thinking: “Inside Fitness went with the ‘Add X amount to a big lift’ gimmick for this issue.” Well, believe me, this is no gimmick.
How do I know that? Well, I’ve been squatting every single day for more than 500 days, and it has added more than 100 pounds to my squat. Yes, you read that correctly.
The premise is simple: squat every day, put in ample work under the bar, see massive progress. When you think about it, it makes perfect sense. If you’re trying to boost a particular lift – the squat in this instance – you’re not going to give it a ho-hum effort and just squat whenever you feel like it. Olympic weightlifting coach John Broz, who played an integral role in helping me learn the particulars of this program, has said, “If you wait for a day to train when you feel good, you’ll lift about twice a year.” But we’re trying to add 100 pounds to your squat, and that means we’re going to be doing a hell of a lot of squatting.
But before I get into the details, it’s important to note just how exactly I got to this point in my lifting career. The end result has been fantastic – I’ve been able to continue to compete at a high level of powerlifting, stay strong as I cut for fitness and cover shoots, and expand my training to include Olympic lifting – but the start of the journey was a precarious one, to say the least.
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LIFT A: BACK SQUAT
*Work to a 1 Rep Max with Pause
*3,3,3,1,1,1,1 rep
*With a barbell across your upper back and your feet shoulder-width apart, push your glutes behind you as you bend your legs to squat. Hold for a three count at the bottom, then extend your legs to stand.
LIFT B: POWER CLEAN
*Work to a 1 Rep Max
*3,3,3,1,1,1,1 reps
*HOld a barbell on the ground with your legs slightly bent, chest lifted. Lift the bar from the floor by straightening your legs explosively; when it reaches knee-height, shrug your shoulders, jump upward, and "pull" your body under the bar, bending your knees deeply. Catch the bar on your shoulders in a racked position, and then stand.
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12 MINUTE AMRAP (AS MANY ROUNDS AS POSSIBLE)
Dumbbell Bench Press: 20 reps
Chest Fly: 15 reps
Push-ups: 20 reps
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LIFT A: BELTED FRONT SQUAT WITH PAUSE
*Work to a 1 Rep Max
*Strap on a weightlifting belt. Rack a barbell in front of your shoulders with elbows pointing forward, forearms parallel to the ground. Sink into a squat; pause for a count of three at the bottom, then extend your legs to stand.
LIFT B: BARBELL THRUSTER TO A MAX
*Work to a 1 Rep Max
*3,3,3,1,1,1 rep
Hold a barbell in front of your shoulders in the same manner as in the last exercise. Bend your knees and hips to squat. As you come up to stand, use the momentum to press the bar straight above your head. Lower the bar before repeating.
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8 MINUTE AMRAP
One-Arm Dumbbell Row: 20 reps
Dumbbell Pullovers: 15 reps
Pull-ups: Till Failure
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8 MINUTE AMRAP
Tricep Dips: 20 reps
Bicep Curls: 15 reps
Rope Pressdowns: 20 reps
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Glute-Ham Raises: 30 reps
Crunches: 100 reps
Walking Lunges: 400 meters
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LIFT A: OVERHEAD SQUAT WITH PAUSE
*Work to a 1 Rep Max
*3,3,3,1,1,1,1 rep
*Raise a barbell straight above your head, arms spaced wide for support. Lower steadily into a squat. When your glutes pass the point of your knees, hold for a few seconds. Slowly extend to return to standing.
LIFT B: SNTACH
*Work to a 1 Rep Max
*3,3,3,1,1,1,1 rep
*With legs hip-width apart, grab a barbell on the floor (the bar should be above the balls of your feet). Straighten your knees and hips; when the barbell passes your knees, jump upward and shrug shoulders, pulling the barbell above your head as you drop into a squat. Stand, lower the bar, and repeat.
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LIFT A: BACK SQUAT
*Work to a 1 Rep Max
*3,3,3,1,1,1,1 rep
Position a barbell across your upper back and space your feet shoulder-width apart. Kick your hips behind you as you bend at the knees to lower until your glutes drop below parallel. Straighten your legs, pressing through the soles of your feet to stand.
LIFT B: CLEAN & JERK
*Work to a 1 Rep Max
*3,3,3,1,1,1,1 reps
*Combine the clean motion (bringing the bar from the floor to a racked position as in day one) with a jerk: at the end of the clean, bend knees slightly then jump up, splitting your legs in a staggered stance, and at the same time pressing the weight overhead.
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12 MINUTE AMRAP (AS MANY ROUNDS AS POSSIBLE)
Arnold Press: 20 reps
Lateral Press: 15 reps
Rear Delt Fly: 20 reps
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3-4 Set Superset
Back Extensions: 20 reps
Glute-Ham Raises: 20 reps
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LIFT A: DEAD START SQUAT (FROM BOTTOM)
*Work to a 1 Rep Max
*3,3,3,1,1,1,1 rep
LIFT B: HANG SNATCH
*Work to a 1 Rep Max
*3,3,3,1,1,1,1 rep
*Stand, holding the barbell with both hands in front of your thighs. Bend your knees slightly, then straighten them rapidly, shrugging your shoulders and jumping upward. "Pull" your body under the bar, catching it on the front of your shoulders, as you lower into a deep squat. Stand to finish your rep.
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Walking Lunges: 400 meters
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LIFT A: WIDE-STANCE SQUAT
*Work to a 1 Rep Max
*2,2,2,2,2,1,1,1,1 reps
Position a barbell across your upper back with your feet spread wider than shoulder-width. Lower into a squat, focusing on keeping your chest lifted. Once thighs come parallel to the ground or lower, reverse and stand.
LIFT B: SUMO DEADLIFT
*Work to a 1 Rep Max
*1,1,1,1,1,1,1 rep
*Stand with a barbell on the floor in front of you. Move your feet out wide, pointing your toes out to the sides. Bend your knees, dropping your hips low while keeping your chest up, and grasp the bar. Extend your knees and hips to stand, then reverse back to the floor.
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5 Set Superset
Glute-Ham Raises: 10 reps
Toes to Bar: 10 reps
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LIFT A: FRONT SQUAT -- TEMP EACH REP
*Work to a 1 Rep Max
*2,2,2,2,1,1,1 reps
*Raise the bar in front of your shoulders, supported on the palms of your hands with light fingers. Drop slowly into a squat, aiming for thighs parallel to the ground or lower. Hold for one count, then press through your feet to stand upright.
LIFT B: HANG CLEAN
*Work to a 1 Rep Max
*3,3,3,1,1,1,1 reps
*Perform just like the power clean on day one, but start with the bar held with extended arms in a standing position. Bend, then explosively straighten your knees and hips to raise the bar to a racked position; at the same time fluidly lower into a squat, stand, and then drop the bar.
