haz
Member
Ryabinnikov Squat cycle
here is the Squat cycle that I made in Excel. It is from the power to the people professional book. Looks pretty cool. And I just wanted to throw it out for you all the have a look and maybe try. I would try it but sheikos working too well to change.
you start with 70% of your max. the one in the picture is for a 130kg squat. As you can see you can up the weight by 5-10 or 15-30. choose the lower one if your below 160-180. it was made for stronger guys that do 260 so a 30kg jump for them is 10% were for us mortals its 20%. And yeh. any questions ill try to answer.
I like it because it waves the intensity and volume. however the trend is that volume drops and intensity rises.
You should squat twice a week. so that means 12.5 weeks to finish. Or you could do 3 weeks for each cycle and on the 6th session do a squat variation or softcock it. that would make 15 weeks.
View attachment Ryabinnikov Squat cycle (2).zip
there's the spreadsheet if you want to play around with it.
here is the Squat cycle that I made in Excel. It is from the power to the people professional book. Looks pretty cool. And I just wanted to throw it out for you all the have a look and maybe try. I would try it but sheikos working too well to change.
you start with 70% of your max. the one in the picture is for a 130kg squat. As you can see you can up the weight by 5-10 or 15-30. choose the lower one if your below 160-180. it was made for stronger guys that do 260 so a 30kg jump for them is 10% were for us mortals its 20%. And yeh. any questions ill try to answer.
I like it because it waves the intensity and volume. however the trend is that volume drops and intensity rises.
You should squat twice a week. so that means 12.5 weeks to finish. Or you could do 3 weeks for each cycle and on the 6th session do a squat variation or softcock it. that would make 15 weeks.
View attachment Ryabinnikov Squat cycle (2).zip
there's the spreadsheet if you want to play around with it.
