Although I have not squatted in a meet for over two decades, it's not like I have not been training the squat. I just have not been using a regular bar. I have been using a safety squat bar and to some extent a buffalo bar. Regardless, it was really good programming and dedication that helped move my squat from 500 to 600 lbs in less than five months.

When I began my full meet training I needed to get a good working number on my lifts. So I started working up one day on my squat using the buffalo bar and a very tight pair of Elitefts Super Heavy Knee Sleeves, which are similar to a light knee wrap. I ended up with a high and ugly 500 for a double.

When touching base with Swede Burns before starting my 5th Set programming. he recommended basing my number off of a 500 lb squat from the video. I definitely think that was generous looking as craptastic as it did. With that number established, I plugged in my training percentages and away I went.

I cannot express enough how awesome of a program I think 5th Set is. I have used many different training programs over the past thirty plus years and I feel strongly this has been the most effective. Following are some of the reasons why.

One of the things I like best is the working percentage implemented on the 5th Set reps. Those work sets are a little heavier than some other programs I have worked with. I find the higher percentage helps because when the weight is not heavy enough, it doesn't help with technical proficiency. Form only degrades with heavier weight. That means if working set weights are too light, you're really not getting true formwork in my opinion.

Another reason I'm such a fan of 5th Set is how Swede has laid out all of the assistance and more importantly, the MSM (Mechanically Similar Movements) work. The week to week set and weight progressions are all planned out for you. Personally, I love just following a program. I'd rather not think if I don't have to. I just want to train my ass off.

All too often I would get caught up in what are my weak points, which assistance and supplemental movements would be best, how many sets and reps should I do. Nope, didn't have that problem with this program. Wind me up and I just went.

Earlier in the summer, I wrote about how hard the program is. Between the AMRAP and the overall workload, it's brutal. Swede talks about outpacing fatigue in his book. He's not kidding. You have to bust your ass in training and you have to do everything right to recover.

As with everything else, the peaking cycle was well thought out. And just like the rest of the program, it was brutal. When I first started peaking, I thought I'd never recover. But rolling into the last two weeks, I started feeling better and better.

Come meet day I felt fresh and confident. I hadn't felt that way the entire training cycle. The work was so hard, I was always so fatigued, all I wanted to do was get through it. Turns out there was indeed a method to Swede's madness. To have gone from that lousy 500 gym double, to a solid lb meet squat was more than I could have hoped for.

So if you're looking to bring up some lifts, I highly recommend Swede's 5th Set. Just make sure you are prepared to work. 5th Set is not for the faint of heart.