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Mash Squat Every Day Learn 2 Lift Series
9-Week Mash Squat and Overhead Program
The following program is designed to get anyone’s squat moving in the right direction. This program will also aid in overhead strength and stability. This 9-week program is just focused on the squat and overhead. If you want to use it for Olympic weightlifting, I suggest simply adding in the lifts. However, I would keep the volume lower in the first 3 weeks.
A powerlifter could use this program. Obviously, they would have to add in the Bench Press and the Deadlift. I personally recommend bench pressing 3 times per week and deadlifting 2 times per week.
I also recommend throwing in some bodyweight walking lunges starting at around 100m twice per week and progressing to 400m 2-3 times per week. However, I recommend a slow progression with the lunges. If you have any questions, feel free to ask your questions in the comments sections. I will try to answer all questions.
Enjoy the program!
Week 1
Day 1
Back Squat 10RM, then -10% for 2×10
Push Press 10RM, then -10% for 2×10
Day 2
Front Squat 3RM (1st rep paused 5 sec), then -10% for 2×3 not paused
Pull-ups 3xsubmaximal reps
Single Arm KB Upright Rows 3x 10 ea arm with slower eccentric
Day 3
Back Squat 5RM(1st rep Paused 3 sec), then -10% for 2×5
Split Position BH Neck Press 5RM, then -10% for 2×5
Day 4
Front Squat 1RM (Paused 5 sec)
Muscle Snatch 5RM, then -10% for 5
Bentover Rows 10RM, then -10% for 2×10
Day 5
Back Squat 3RM, then -10% for 2×3
Strict Press 10RM, then -10% for 2×10
Week 2
Day 1
Back Squat 10RM, then -10% for 2×10
Push Press 10RM, then -10% for 2×10
Day 2
Front Squat 3RM (1st rep paused 5 sec), then -10% for 2×3 not paused
Pull-ups 3xsubmaximal reps
Single Arm KB Upright Rows 3x 10 ea arm with slower eccentric
Day 3
Back Squat 5RM(1st rep Paused 3 sec), then -10% for 2×5
Split Position BH Neck Press 5RM, then -10% for 2×5
Day 4
Front Squat 1RM (Paused 5 sec)
Muscle Snatch 5RM, then -10% for 5
Bentover Rows 10RM, then -10% for 2×10
Day 5
Back Squat 3RM, then -10% for 2×3
Strict Press 10RM, then -10% for 2×10
Week 3
Day 1
Back Squat 8RM, then -10% for 8
Push Press 8RM, then -10% for 8
Day 2
Front Squat 3RM (1st rep paused 3 sec), then -10% for 3 not paused
Pull-ups 3xsubmaximal reps
Single Arm KB Upright Rows 3x 10 ea arm with slower eccentric
Day 3
Back Squat 5RM(1st rep Paused 1 sec), then -10% for 5
Split Position BH Neck Press 5RM, then -10% for 5
Day 4
Front Squat 1RM (Paused 3 sec)
Muscle Snatch 5RM
Bentover Rows 8RM, then -10% for 8
Day 5
Back Squat 3RM, then -10% for 3
Strict Press 8RM, then -10% for 8
Week 4
Day 1
Back Squat 5RM, then -10% for 2×5
Push Press 5RM, then -10% for 2×5
Day 2
Front Squat 1RM (paused 5 sec), then -20% for 2×3 not paused
Pull-ups switch grips ea set 4 x submaximal reps
Single Arm KB Upright Rows 4×8 ea arm with slower eccentric
Day 3
Back Squat 3RM(1st rep Paused 3 sec), then -10% for 2×3
Split Position Front Rack Press 3RM, then -10% for 2×3
Day 4
Front Squat 1RM (Paused 3 sec)
Muscle Snatch 3RM, then -10% for 2×3
Bentover Rows 5RM, then -10% for 2×5
Day 5
Back Squat 1RM (paused 3 sec), then -20% for 2×3 not paused
Strict Press 5RM, then -10% for 2×5
Week 5
Day 1
Back Squat 5RM, then -10% for 2×5
Push Press 5RM, then -10% for 2×5
Day 2
Front Squat 1RM (paused 5 sec), then -20% for 2×3 not paused
Pull-ups switch grips ea set 4 x submaximal reps
Single Arm KB Upright Rows 4×8 ea arm with slower eccentric
Day 3
Back Squat 3RM(1st rep Paused 3 sec), then -10% for 2×3
Split Position Front Rack Press 3RM, then -10% for 2×3
Day 4
Front Squat 1RM (Paused 3 sec)
Muscle Snatch 3RM, then -10% for 2×3
Bentover Rows 5RM, then -10% for 2×5
Day 5
Back Squat 1RM (paused 3 sec), then -20% for 2×3 not paused
Strict Press 5RM, then -10% for 2×5
Week 6
Day 1
Back Squat 5RM, then -10% for 5
Push Press 5RM, then -10% for 5
Day 2
Front Squat 1RM (paused 3 sec), then -20% for 3 not paused
Pull-ups switch grips ea set 4 x submaximal reps
Single Arm KB Upright Rows 4×8 ea arm with slower eccentric
Day 3
Back Squat 3RM(1st rep Paused 1 sec), then -10% for 3
Split Position Front Rack Press 3RM, then -10% for 3
Day 4
Front Squat 1RM (Paused 1 sec)
Muscle Snatch 3RM, then -10% for 3
Bentover Rows 5RM, then -10% for 2×5
Day 5
Back Squat 1RM (paused 1 sec), then -20% for 3 not paused
Strict Press 5RM, then -10% for 5
Week 7
Day 1
Back Squat 3RM, then -10% for 2×3
Push Press 3RM, then -10% for 2×3
Day 2
Front Squat 1RM (paused 3 sec), then -20% for 3 and -30% for 5 not paused
Pull-ups switch grips ea set 5 x submaximal reps
Dips 5 x submaximal (attach weight if above 12 reps)
Day 3
Back Squat 1RM(1st rep Paused 3 sec), then -20% for 2×3
Split Position Front Rack Press 3RM, then -10% for 2×3
Day 4
Front Squat 2RM (1st rep Paused 3 sec)
Seated DB P. Cleans 3×10
KB Bat Wing Rows 3×10
Day 5
Back Squat 1RM
Strict Press 3RM, then -10% for 2×3
Week 8
Day 1
Back Squat 3RM, then -10% for 2×3
Push Press 3RM, then -10% for 2×3
Day 2
Front Squat 1RM (paused 1 sec), then -15% for 3 and -25% for 5 not paused
Pull-ups switch grips ea set 5 x submaximal reps
Dips 5 x submaximal (attach weight if above 12 reps)
Day 3
Back Squat 1RM(1st rep Paused 1 sec), then -20% for 3
Split Position Front Rack Press 3RM, then -10% for 2×3
Day 4
Front Squat 2RM (1st rep Paused 1 sec)
Seated DB P. Cleans 3×10
KB Bat Wing Rows 3×10
Day 5
Back Squat 1RM
Strict Press 3RM, then -10% for 2×3
Week 9
Day 1
Back Squat Work up to 88% x 1
Push Press 1RM
Day 2
Front Squat 1RM
Pull-ups switch grips ea set 3 x submaximal reps
Dips 3 x submaximal reps
Day 3
Back Squat Work Up to 85% x 1
Day 4
Front Squat Work up to 85% for 1
Seated DB P. Cleans 2×10
Day 5
Back Squat 1RM
Strict Press 1RM