This is the squat workout I used to squat my first 500 pounds, and it is how I trained back in the mid-80s. I pulled this program directly from one of my old training logs.
Week 1
Suit used with straps down.
135 X 10
135 X 10
135 X 10
225 x 5
These first sets were to really focus on technique.
315 X 2
350 X 1
375 X 3
380 X 3
300 X 5
300 X 5
Week 2
Suit used with straps down.
135 X 10
135 X 10
135 X 10
225 X 5
These first sets were to really focus on technique.
315 X 2
350 X 1
380 X 3
385 X 3
305 X 5
305 X 5
Week 3
Suit used with straps down.
135 X 10
135 X 10
135 X 10
225 X 5
These first sets were to really focus on technique.
315 X 2
350 X 1
385 X 3
395 X 3
315 X 5
315 X 5
Week 4
Suit used with straps down.
135 X 10
135 X 10
135 X 10
225 X 5
These first sets were to really focus on technique.
315 X 2
Suit used with straps down and wraps.
350 X 1
395 X 3
405 X 3
325 X 5
325 X 5
Week 5
Suit used with straps down.
135 X 10
135 X 10
135 X 10
225 X 5
These first sets were to really focus on technique.
315 X 2
Suit used straps down and wraps.
350 X 1
375 X 1
405 X 3
415 X 3
335 X 5
335 X 5
Week 6
Suit used with straps down.
135 X 10
135 X 10
135 X 10
225 X 5
These first sets were to really focus on technique.
315 X 2
Suit used with straps down and wraps.
350 X 1
375 X 1
415 X 2
425 X 2
340 X 5
340 X 5
Week 7
135 X 10
135 X 10
135 X 10
225 X 5
These first sets were to really focus on technique.
315 X 2
Suit used with straps down and wraps.
350 X 1
375 X 1
405 X 1
425 X 1
Suit used with straps up and wraps.
445 X 1
405 X 3
405 X 3
Week 8
Suit used with straps down.
135 X 10
135 X 10
135 X 10
225 X 5
These first sets were to really focus on technique.
315 X 2
Suit used with straps down and wraps.
350 X 1
375 X 1
405 X 1
Suit used with straps up and wraps.
435 X 1
465 X 1
415 X 3
415 X 3
Week 9
Suit used with straps down.
135 X 10
135 X 10
135 X 10
225 X 5
These first sets were to really focus on technique.
315 x 2
Suit used with straps down and wraps.
350 X 1
375 X 1
405 X 1
Suit used with straps up and wraps.
445 X 1
465 X 1
480 X 1
425 X 2
425 X 2
Week 10
Suit used with straps down.
135 X 10
135 X 10
135 X 10
225 X 5
These first sets were to really focus on technique.
315 X 2
Suit used with straps down and wraps.
350 X 1
375 X 1
405 X 1
Suit used with straps up and wraps.
455 X 1
475 X 1
490 X 1
440 X 1
440 X 1
440 X 1
Week 11
Suit used with straps down.
135 X 10
135 X 10
135 X 10
225 x 5
These first sets were to really focus on technique.
315 X 2
350 X 1
375 X 1
Suit used with straps and wraps.
405 X 1
425 X 1
450 X 1
Week 12
Meet week
Warm-ups
135 X 3
135 X 3
135 X 3
225 X 3
225 X 3
315 X 1
Suit used with straps up and wraps.
365 X 1
405 X 1
Suit used with straps up and wraps.
425 x 1
Meet Attempts
First: 450 pounds
Second: 480 pounds
Third: 500 pounds
Accessories
Good Mornings - 3 sets 10 reps
Weighted Sit-ups - 3 sets 20 reps
Back Raises - 3 sets 20 reps
*Other movements that were more squat-related were done on deadlift day. While this was squat day, the accessories were deadlift-related.
