How I Hit A 5 Plate (495lb) Squat in 12 Weeks

How I Hit A 5 Plate (495lb) Squat in 12 Weeks

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My Squat Progression

Week 1
Monday: 315lb 5×5

Thursday: 275lb 5×5 (Beltless)

Saturday: 225lb 3×8 (No Belt or Sleeves)

Week 2
Monday: 335lb 5×5
285lb 3×8

Thursday: 285lb 5×5 (Beltless)

Saturday: 235lb 3×8 (No Belt or Sleeves)

Week 3
Monday: 345lb 5×5
295lb 3×8

Thursday: 295lb 5×5 (Beltless)

Saturday: 245lb 3×8 (No Belt or Sleeves)

Week 4
Monday: 355lb 5×5
300lb 3×8

Thursday: 305lb 5×5 (Beltless)

Saturday: 255lb 3×8 (No Belt or Sleeves)

Week 5
Monday: 395lb x 1
365lb 5×5
305lb 3×8

Thursday: 315lb 5×5 (Beltless)

Saturday: 265lb 3×8 (No Belt or Sleeves)

Week 6
Monday: 405lb x 1
375lb 5×5
315lb 3×8

Thursday: 325lb 5×5 (Beltless)

Saturday: 275lb 3×8 (No Belt or Sleeves)

Week 7
Monday: 415lb x 1
385lb 5×5
325lb 3×8

Thursday: 335lb 5×5 (Beltless)

Saturday: 275lb 3×8 (No Belt or Sleeves)

Week 8
Monday: 425lb x 1
395lb 5×5
335lb 3×8

Thursday: 345lb 5×5 (Beltless)

Saturday: 285lb 3×8 (No Belt or Sleeves)

Week 9
Monday: 435lb x 1
405lb 5×5
345lb 3×8

Thursday: 385lb x 1
355lb 5×5 (Beltless)

Saturday: 295lb 3×8 (No Belt or Sleeves)

Week 10
Monday: 445lb x 1
415lb 5×3
355lb 3×8

Thursday: 395lb x 1
365lb 5×5 (Beltless)

Saturday: 305lb 3×8 (No Belt or Sleeves)

Week 11
Monday: 455lb x 1
465lb x 1
425lb 4×3

Thursday: 405lb x 1
375lb 5×5 (Beltless)

Saturday: 315lb 3×8 (No Belt or Sleeves)

Week 12

TEST: 495lb x1

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