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-

Challenge Class

sucks.

Plan the work, work the plan. Dan

John

We tend to overemphasize the second part of that

Dan John quote, and drastically undervalue the first

part. Today, were going to talk about your plan.

There are really only three key ideas that you need

to wrap your brain around when it comes to strength

training.

1. Volume

2. Intensity

3. Load

Ive talked about each of these before, but I want to

discuss them within the context of an example my

Squat Nemesis Program. I think it often helps the

learning process to simply work through

examples. And this particular one is nice because it

encompasses all of them at once.

AQuickExplanationOfTheSquatNemesisProgram

Let me first outline the program for you, then we

can discuss why it looks the way it does. It was

named by my friend Cliff Dyer (who I also coach

through our new online coaching site and who I tag

in a few too many ofmy facebookposts). He was

one of my first Guinea pigs when I began

experimenting with variations of it.

NOTE: it should be made clear that there is nothing

magic or even unique about my little squat

program, here. It is just something that I stumbled

on, partly by accident, partly by hunting around to

see what worked and why in other programs,

and slowly it got pieced together into its current

form. I know it will change again.

I put the word Program in quotes for a reason.

A workout is NOT the same as a program. A workout

is just that, a single thing you do in the gym on any

given day. A program is a series of workouts put

together in a particular way designed to elicit aphysical adaptation of some kind in the body.

Given that, The Squat Nemesis could be easily taken

just simply as a workout, not a full-bore program.

And you could plug that workout into any number of

other programs.

However, I use the term because a program has

indeed evolved out of it and is being used on a

rotational basis by the members of my gym. In other

words, I have both a Squat Nemesis Workout AND a

Squat Nemesis Program sorry for the confusion.

TheSquatNemesisWorkoutThe workout is simply the sets and reps and weight

used. It can be done with either Back or Front

Squats.

Here is what I would write on the white board at

PDX Weightlifting.

Romancing The JerkRomancing The Jerk

A step-by-step beginnersA step-by-step beginners

guide to Jerk Techniqueguide to Jerk Technique

Romancing The CleanRomancing The Clean

A step-by-step beginnersA step-by-step beginners

guide to Clean Techniqueguide to Clean Technique

Samurai StrengthSamurai Strength

How to go from Clueless toHow to go from Clueless to

your 1st Contest... in 12-your 1st Contest... in 12-

weeks FLATweeks FLAT

Below are a few collections ofBelow are a few collections of

my most popular articles bymy most popular articles by

topic.topic.

Your Ultimate Guide ToYour Ultimate Guide To

SquattingSquatting


Olympic WeightliftingOlympic Weightlifting


The Mind and SportsThe Mind and Sports

PsychologyPsychology

Nick Horton And TamaraNick Horton And Tamara

Reynolds Interview: LearnReynolds Interview: Learn

To Snatch, Save The WorldTo Snatch, Save The World

Posted byPosted by Nick HortonNick Horton on Jun 13, 2013on Jun 13, 2013

Chip Conrad Interview:Chip Conrad Interview:

How To Become A HolisticHow To Become A Holistic

WeightlifterWeightlifter


The Tao Of Snatch: Smile,The Tao Of Snatch: Smile,

Its Supposed To Suc kIts Supposed To Suc k

Posted byPosted by Nick HortonNick Horton on May 17,on May 17,20132013

The Point Is The Play, NotThe Point Is The Play, Not

converted by Web2PDFConvert.com
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1RM

Hvy 3

25 (for speed at 50%+)

Let me now explain that drivel in more detail!

First, you work up to a 1 rep maximum. That can

either be a fullblown miss, or just the heaviest repyou can do with good form.

Second, you drop the weight down to about 70% of

what you hit for your 1RM and start working back up

in 3 reps at a time. If you get all 3, then you add a

little weight. Keep going till the weight gets heavy

enough to be your last good set without a miss.

I prefer that you never get less than 3 total sets.

And if that means you cant add weight to the bar to

get them all, so be it.

I also prefer that you add weight slowly. Dont take

20 kilo jumps! I like 5k jumps or less (especially if

you are a female or male with a 1RM less than 100

kilos). Your jumps in weight on each successive set

shouldnt be more than 5% of your 1RM. But down

to 2% or 3% is even better.

Lastly, you do 2 sets of 5 reps at 50% of your 1RM

for the day. You do these for speed. If you do your

first set, and you think you can go up in weight a

bit, do so. But follow the same rules we used for the

3s.

The goal here isnt the weight on the bar (per se) it

is the perfection of the lift. Go down under perfect

control, and then explode out of the hole like your

life depends on it. Go so fast that the bar pops up abit at the top of the lift. Reset yourself, and do your

next rep. Slow(ish) down, fast as hell on the way up.

Every rep picture perfect.

You can do more than 2 sets I wont stop you! But

I have found that 2 sets is usually plenty if you

worked hard enough up to this point.

EXAMPLE: You are a female who just hit 75 kilos

for your max back squat for the day. So you drop to

70% of that, which is about 56 kilos. You do 3 reps

with 56k. Not too bad. Given that 5% of 75k is

about 4 kilos, you take 60 kilos for your next set.

That was harder, so you go 62k next. You feel fiestyand take 65k but that was a real struggle, so you

stop.

When I write Hvy (Heavy), I dont mean max. I

just mean that I need you to need to go up the a

weight that is heavy enough that you arent

convinced you can add any more without it going

badly.

Finally, you drop down to 40 kilos to do your two

sets of 5 reps. 40 kilos felt very easy. So you go 45k.

Not too bad. You go 50k and stop there.

TheSquatNemesisProgramI will now explain the basic squat program I am

calling the Squat Nemesis Program that is based

upon the workout above. I am still playing with this,

so dont take it as written in stone. But this should

give you a rough idea.

The Actor Tao OfThe Actor Tao Of

Snatch, Lesson 2Snatch, Lesson 2


Nick Horton Interview Nick Horton Interview

Mental Meat HeadsMental Meat Heads

Posted byPosted by Nick HortonNick Horton on May 9, 2013on May 9, 2013

Strong Is The New SkinnyStrong Is The New Skinny

Rant, Part 3: EatingRant, Part 3: Eating

Disorders And Unreachable IdealsDisorders And Unreachable IdealsPosted byPosted by Nick HortonNick Horton on May 9, 2013on May 9, 2013

The 21 Day Gun Salute The 21 Day Gun Salute

Curl ChallengeCurl Challenge


Gender In The Gym: AGender In The Gym: A

Coaches Point Of ViewCoaches Point Of View

Posted byPosted by Nick HortonNick Horton on Apr 27, 2013on Apr 27, 2013

How To Squat W ithoutHow To Squat W ithout

Squatting, Part 1Squatting, Part 1


The Tao Of Snatch,The Tao Of Snatch,

Lesson 1: Top 20 BruceLesson 1: Top 20 Bruce

Lee Quotes On WeightliftingLee Quotes On Weightlifting


12 Lessons For The12 Lessons For The

WeightlifterWeightlifter


Fat Tamara Gets Skinny:Fat Tamara Gets Skinny:

Parts 1 & 2Parts 1 & 2


Is Strong REALLY TheIs Strong REALLY The

New Skinny? A FitnessNew Skinny? A Fitness

Industry Rant Or TwoIndustry Rant Or Two


Weightlifting UniversityWeightlifting University

Nationals 2013: FriedNationals 2013: Fried

Chicken, Coffee, And Milk ShakesChicken, Coffee, And Milk Shakes


Wa Supp? OnWa Supp? On

Supplements, Wine, AndSupplements, Wine, And

WeightliftingWeightlifting


Post Valentines Day Rant,Post Valentines Day Rant,

And Something TrulyAnd Something Truly

Romantic (For A Weightlifter)Romantic (For A Weightlifter)

Posted byPosted by Nick HortonNick Horton on Feb 15, 2013on Feb 15, 2013

What Should My NextWhat Should My Next

eBook Be? (Your Choice)eBook Be? (Your Cho ice)


Boys Will Be Girls AndBoys Will Be Girls And

Other Dangerous IdeasOther Dangerous Ideas


How To Get My PhoneHow To Get My Phone

NumberNumber


Your Dream Come True:Your Dream Come True:

Add More WeightAdd More Weight

Posted byPosted by Nick HortonNick Horton on Jan 23, 2013on Jan 23, 2013

Managing DepressionManaging Depression

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4/33

I particularly like to use small month-long blocks

where we go heavy for about 2 or 3 weeks (like my

21-day Squat Challenge ) and then unload for 1

week. I might extend that to more loading weeks

followed by a 2 week taper leading into a contest.

But most of the time I keep it simple.

Loading Weeks (Do 2 or 3 of these)

Monday/Wednesday/Friday = Back Squat Nemesis

Tuesday/Thursday = Front Squat Nemesis

Unloading Week (only 1 unless you are truly in

the throws of Hell)

Monday/Wednesday/Friday = Back Squats: 1RM

Tuesday/Thursday = Front Squat: 1RM

Wow! Simple, eh?

The point of this program most of my programs

is to accumulate fatigue for a few weeks until youstart to feel like crap. Then you back off a bit to

allow for your body to adapt. Repeat.

In other words, you dont just do an endless stream

of Squat Nemesis workouts forever!

Doing workouts like this upwards of 5 days a week

like we do will slowly pound you into the ground.

But, then, that is the point! I am TRYING to pound

you into the ground so that I can build you back up

again into a better, stronger, and significantly more

awesome version of yourself.

WhyDoesItWork?Or,TheStress/AdaptationCycle

Programs like the above that incorporate a TON of

volume and high loads work because the body only

adapts when it has been given no choice. You need

to give it an ultimatum. It has no interest in putting

in all the work it takes to become stronger if it

doesnt absolutely have to. Becoming stronger is

metabolically taxing, and should be avoided if it can

be or so the body is going to think about it.

Most lifters hit a platuau and end up staying there

for years primarily because of this basic reality. You

have to force the issue. If you dont, it wont

happen.

More is not always better, but it usually

is. Nick Horton (Yes, I just quoted

myself!)

The more you force it, the better the results the

only caveat to that statement is that you need to

give yourself the chance to adapt after you have

beaten it down into submission.

Here is the recipe I like:

1. Force the issue with a ridiculous amount of work

2. Pull back and allow for adaptation

With Weightlifting?With Weightlifting? Or,Or,

How You Feel Is A LieHow You Feel Is A Lie

Posted byPosted by Nick HortonNick Horton on Jul 16, 2011on Jul 16, 2011

Intermittent Fasting, TheIntermittent Fasting, The

Vodka Diet, OR How I GotVodka Diet, OR How I Got

Skinny For My Wedding Like a RealSkinny For My Wedding Like a Real

ManMan

Posted byPosted by Nick HortonNick Horton on Aug 29, 2011on Aug 29, 2011

The Odd Couple: How toThe Odd Couple: How to

Combine CrossFit andCombine CrossFit and



Are Back Squats REALLYAre Back Squats REALLY

Necessary? The Legs,Necessary? The Legs,

Hips, and Ass IssueHips, and Ass Issue


Samurai Strength Ep isode 0 AskSamurai Strength Episode 0 Ask

Me Your Weightlifting QuestionsMe Your Weightlifting Questions

Posted byPosted by Nick HortonNick Horton on Sep 23, 2011on Sep 23, 2011

The Squat NemesisThe Squat Nemesis

Program: An IntroductionProgram: An Introduction

To Volume, Load, And IntensityTo Volume, Load, And Intensity

Zone TrainingZone Training


Q&A: 21-Day SquatQ&A: 21-Day Squat

Challenge ExplainedChallenge Explained


The Secret to BulgarianThe Secret to Bulgarian

Training in OlympicTraining in Olympic



Reflections After a HorribleReflections After a Horrible

Strength TrainingStrength Training

Workshop: Women, Weightlifting,Workshop: Women, Weightlifting,

and The Coach as Sc ientistand The Coach as Sc ientist


Back From Bulgaria: WhatBack From Bulgaria: What

Do YOU Want Me ToDo YOU Want Me To

Write About?Write About?


Happy Birthday to Me:Happy Birthday to Me:

Reflections on Lifting,Reflections on Lifting,

Coaching, and the Pre-MastersCoaching, and the Pre-Masters

ClassClass


For Athletes, MilkFor Athletes, Milk

Mustaches Are More ThanMustaches Are More Than

Just Cool: In Defense of ChocolateJust Cool: In Defense of Chocolate

MilkMilk

Posted byPosted by Nick HortonNick Horton on Nov 14, 2011on Nov 14, 2011

Zen Mind, Big Snatch,Zen Mind, Big Snatch,

Part I: YinPart I: Yin

Posted byPosted by Nick HortonNick Horton on Sep 29, 2011on Sep 29, 2011

Samurai Strength EpisodeSamurai Strength Episode

4: Hip Thrusts for Olympic4: Hip Thrusts for Olympic


Posted byPosted by Nick HortonNick Horton on Oct 13, 2011on Oct 13, 2011

Calories In, Calories Out:Calories In, Calories Out:

Fact or Fiction ReduxFact or Fiction Redux

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5/33

There is some anecdotal evidence that if you stay in

the overstressed state for long enough your body

will start adapting anyway, and you dont really need

to taper off completely. Guys like Ivan Abadjiev, John

Broz, and Jim Moser, as well as others have

discussed this at length.

I MOSTLY agree with this, but I want to be very

careful about how I approach my explanation. What

I dont want you to do is avoid deload weeks

altogether in your effort to reach maximum

adaptation! Most people will mess this up, do itwrong, and end up hurt. With a good coach

watching you it is far easier to do such things safely.

One method I have found is to have my lifters only

partially deload, then go right back onto a stress

cycle. I will do this for a few months on end,

compounding the fatigue, then do a full 2 week

taper that leads into a contest.

In other words, you have created a giant 3 layered

cake out of your Stress/Adaptation cycles.

The first layer is just the single workout and the 24-

hours (or so) rest until the next workout. The second

layer is the base program above. The third layer is a

series of those mini cycles back to back leading to a

big taper at the end.

GoingDeeper:Volume,Load,andIntensityExplained

That was the more general explanation of why

programs like The Squat Nemesis work. Im now

going to go one level deeper and explain HOW to

stress yourself properly to gain the strength you are

after.

As I said at the beginning of this (increasingly long)

article, hard work by itself is not enough.You can

run a marathon every single day and that is

undeniably hard but it wont help you squat

double bodyweight or more.

First I will quickly explain the basics of Volume, Load,

and Intensity. Then Ill jump into the concept of

Intensity Zone training and why I think that is a big

key to the success of most good programs.

The two main ones are:

Volume= Sets x Reps

Load= Sets x Reps x Weight lifted

Intensitywhen used in the context of strength

training is usually just another name for weight lifted

relative to your 1RM. So if your max squat is 100

kilos, and you lift 90 kilos, that is 90% intense

bro.

IntensityZones

None of that is complicated, and weve looked at it

plenty of times before like in my Pump Up The

Volume article.

What we have NOT covered yet is the idea of

Intensity Zones.

Every coach, every sports scientist, every

weightlifting program seems to have their own

variation of how to split up their zones that they

Posted byPosted by Nick HortonNick Horton on Dec 21, 2011on Dec 21, 2011

Even More Reasons toEven More Reasons to

Front SquatFront Squat

Posted byPosted by Nick HortonNick Horton on Aug 20,on Aug 20,20102010

The CrossFit Games, AThe CrossFit Games, A

Million Bucks, and YourMillion Bucks, and Your

SnatchSnatch


Part 2 The Gay, ThePart 2 The Gay, The

Straight, and TheStraight, and The

Funkadelic: Oscar Wilde onFunkadelic: Oscar Wilde on



Controversy andControversy and

Responses: Low Hip StartResponses: Low Hip Start

ArticleArticle

Posted byPosted by Nick HortonNick Horton on Jul 27, 2011on Jul 27, 2011

Fear and Loathing at theFear and Loathing at the

Las Vegas Open, 2012Las Vegas Open, 2012

Posted byPosted by

Nick HortonNick Horton

on Jan 19, 2012on Jan 19, 2012

Interview with IvanInterview with Ivan

AbadzhievAbadzhiev


Fat Body, Fat Brain:Fat Body, Fat Brain:

Obesity and Alzheimer'sObesity and Alzheimer's

Posted byPosted by Nick HortonNick Horton on Nov 2, 2007on Nov 2, 2007

2009 Worlds: 105k C lass2009 Worlds: 105k C lass


Post Workout MassagePost Workout Massage

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Tai Chi:Tai Chi: Exercise Relieves ShinglesExercise Relieves Shingles


Ivan Abadjiev Lecture BulgarianIvan Abadjiev Lecture Bulgarian



ProteinProtein

Bars are Crap!Bars are Crap!


No Dying! Why Being Lazy CanNo Dying! Why Being Lazy Can

Save Your Life In WeightliftingSave Your Life In Weightlifting


Samurai Strength EpisodeSamurai Strength Episode

4: Hip Thrusts for Olympic4: Hip Thrusts for Olympic



Your 2012 New YearsYour 2012 New Years

Resolutions: Will YouResolutions: Will You

Reach ThemReach Them


Back From Bulgaria: WhatBack From Bulgaria: What

Do YOU Want Me ToDo YOU Want Me To

Write About?Write About?


PE Classes for youthPE Classes for youth

Posted byPosted by Nick HortonNick Horton on Mar 8, 2007on Mar 8, 2007

Squat Big For 20% Off: Early BirdSquat Big For 20% Off: Early Bird

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like to have their lifters do work in. Why would I be

any different!

Here is how I do it, many do it similarly. But even

those who have different numbers, are running on

the same underlying principles it is underlying

principles we care about here.

Intensity Zones

Zone 1 90% of max to 100% of your 1 rep

max

Zone 2 70% to 89% of max

Zone 3 50% to 69% of max

Zone 4 49% and lower

The way your body adapts partly depended on the

total work done was it hard enough? and just as

dependent on the TYPE of work done.

If all you do is rep after rep in Zone 4 (like many

CrossFit WODs have you do, for instance), then you

are not going to increase your 1RM much at all.

Why not?

Because your body will be trying to make itself better

at working in Zone 4 not Zone 1.

You get good at what you do Chris

Extine (lifter at PDX Weightlifting, math

teacher, cool cat)

**When I was in Bulgaria** (read: California, at

the gym of Ivan Abadjiev and Alex Krychev) a few

weeks ago, in addition to having the time of my life

in the sun with great people and weightlifting, Ivan

Abadjiev gave us a private lecture about just this

concept. The primary point of which was that if you

want to get good at maxing out, you need to max

out.

In future articles I will discuss the details of how this

works in the body the details he was explaining

but the essence is that the body will only adapt to

meet the stresses you put on it no more.

Improving your heavy 1 rep maximum on the squat

requires certain and very specific kinds of

adaptations. You must attack each and every one of

them if you want to get stronger at the fastest rate

possible.

Among the stresses your body needs to deal with in

order to be bothered are:

A CNS adaptation to feeling heavy loads on the

body. This cant be understated. Your central

nervous system must learnhow to squat/lift

heavy. It isnt just about being stronger.

Get generally stronger duh.

Improve explosive power.

Perfect technique generally

Registration Now Open For TheRegistration Now Open For The

Next 21-Day Squat ChallengeNext 21-Day Squat Challenge

ClassClass


On Alzheimers, TheOn Alzheimers, The

Holidays, And TheHolidays, And The

Meaning Of LIfeMeaning Of LIfe


Fear and Loathing at theFear and Loathing at the

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Part 3 The Top 7Part 3 The Top 7

Quotes By Oscar WildeQuotes By Oscar Wilde

On WeightliftingOn Weightlifting


Tommy Kono Phot o Slide ShowTommy Kono Phot o Slide Show

Posted byPosted by Nick HortonNick Horton on Mar 9, 2010on Mar 9, 2010

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Posted byPosted by Nick HortonNick Horton ononMar 26, 2012Mar 26, 2012

Part 2 The Gay, ThePart 2 The Gay, The

Straight, and TheStraight, and The

Funkadelic: Oscar Wilde onFunkadelic: Oscar Wilde on



Tip:Tip:Always do Weight trainingAlways do Weight training

before Cardiobefore Cardio


My name is Nick Horton, I loveMy name is Nick Horton, I love

weightlifting, and I loveweightlifting, and I love

helping people get good athelping people get good at

weightlifting even more.weightlifting even more.

Now ... I'm not your averageNow ... I'm not your average

Weightlifting coach.Weightlifting coach. I've beenI've been

practicing Zen meditation forpracticing Zen meditation for

over a decade and I applyover a decade and I apply

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7/33

Perfect your ability to MAINTAIN technique when

the weights get heavy enough to scare you.

There are more, of course. But these are the big

ones I am always worried about with any lifter I

coach.

Not all of these are capable of being trained at the

same time or in the same way. That is where the

concept of working in different intensity zones comes

in, and makes sense.

To understand all of this, lets use my Squat Nemesis

workout as the example again.

First

You go to a 1RM. That puts you in Zone 1. Working

above 90% is imperative for gaining strength at the

high end. This zone is great at working the CNS and

causing general strength gains.

This is also the place were you work your brain. By

that I mean your brains ability to shut down the fear

response. It isnt as bad in squatting as it is on theOlympic lifts, but it still exists.

If your form breaks, you will miss your heaviest

weights. When you freak out, your form breaks.

When the weights are heavy, you freak out.

See that chain of events?

You gotta attack the last part of it. It is the driver of

the entire domino effect.

The weights being heavy and feeling heavy is not a

reason to freak out. But that is easier to say than

actually put into practice.

And that is the point. You must PRACTICE the act of

chilling out with heavy weights.

Second

Back off set time! You go down to the low end of

Zone 2, 70%, and you start working back up in sets

of 3 reps (some other programs might have you

doing 2s, others up to 5s the point is: do work,

son/daughter).

This is the zone where I want the majority of your

reps to be. That is because you are again workingthe CNS some (though not to the same level), you

are improving general strength, and you are causing

substantial fatigue to the body which as I said

above is the point.

These are also reps you can use very good technique

on. They should NOT be ugly. You might have had

to grind out a few of your heavy singles leading to

your max. But that should not be happening here.

Third

You drop to 50% of your 1RM and start doing sets

of 5 reps for speed and technical perfection. You areimproving explosive power, you are making technique

more ingrained. You are adding fuel to the fire of

your overall stress that is pushing your recovery

capacity down = good.

You see what I did there?

much of what I've learnedmuch of what I've learned

there to the way I teach.there to the way I teach.

Olympic Weightlifting is moreOlympic Weightlifting is more

like a Martial Art than it is likelike a Martial Art than it is like

other forms of Strengthother forms of Strength

Training.Training. Take a look aroundTake a look around

this blog and find out why,this blog and find out why,

and how to use that fact toand how to use that fact to

your advantage.your advantage.

http://www.web2pdfconvert.com/?ref=PDFhttp://www.web2pdfconvert.com/?ref=PDF


8/33

With just one workout, we covered all your bases.

VariationfortheOlympicWeightlifter

What I wrote above as the Squat Nemesis Program

works great, and I wouldnt change it up too much

unless you are already doing a ton of work already.

Sometimes I have lifters do what we call Mini-

Nemesis which is the same, but you drop the 5s atthe end.

That kind of variation makes sense when they have

already done 2 hours of work on the Olympic lifts,

and will be doing heavy clean/snatch pulls as well

after they squat.

The olympic lifts cover much of what the 5s are

there for except better.

That said, the 5s still show up a lot.

ComparisontoOtherSquatProgramsI know this is bound to be a question, so I figure I

will attack it now. What is the difference between

Squat Nemesis and something like Texas Method? Or

Smolov? 5/3/1? Or something similar (I am not

going to explain what these are here. If you dont

know, google is your friend.

Fundamentally, they all work for the same reason:

Lots of work at the main Intensity zone ranges: Zone

1, Zone 2, and a little in Zone 3. At the core, they all

work well, and have for a lot of people.

Just for fun, lets look at the differences. (Keep inmind these observations are exclusively based on my

personal experience using them with my own lifters

and the way in which we used them. It is more than

possible for people to NOT share my experience.)

Texas method squatting has a lot of benefits,

especially for beginners. However, it does have the

drawback of not being variable enough to work for

lifters who advancing. There ARE variants, dont take

me too harshly here. But I feel as though more work

with singles is important as you advance as well as

some kind of built in autoregulation. Plus, heavy 5s

do start to get in the way of your Olympic lifting, in

my opinion, and should be used sparingly.

Smolov is awesome but we have found it works

best for those early intermediate lifters who arent

squatting THAT much yet. For instance, I had most

success with Smolov on male lifters who were not

yet squatting over 300 pounds consistently. Once

they were pushing that 400 pound Olympic squat, it

started to be less effective.

5/3/1 is really a great programming concept. Of the

three, this is my favorite. The reason is that it has

built in autoregulation! I strongly believe that as you

progress, the ability to autoregulate is a must. And if

you dont have a coach with you at every workout

that can take over for your brain (and do this foryou) your program needs to have stop-gaps built

in. This has that, has work in all intensity zones, and

is something you can use as a rank beginner or a

more advanced lifter.

My Squat Nemesis program is like 5/3/1 in those two

http://www.web2pdfconvert.com/?ref=PDFhttp://www.web2pdfconvert.com/?ref=PDF


9/33

ways: Autoregulation; Multiple zone training.

How it is very different than 5/3/1 is its Bulgarian

esque tendencies: Lots of maxing and daily work (I

know, I know those are myths! .

This variation between 5/3/1 and what I have lifters

do is largely grown out of the fact that Wendler is a

powerlifter, and I am an Oly lifter. The WAY we squat

is even different. I dont want to get into this, but

the way we squat in weightlifting makes maxing out

daily an option that simply doesnt exist for apowerlifting squat or deadlift youd die.

In short

Other famous squat programs work because they

have very high volume and loads, and they spend

their training time in the most important intensity

zones.

My own program is only different in that it is highly

autoregulated (daily), and that allows for it to be

used by anyone with the exception of true rank

beginners who have no business maxing.

But I work with very few true beginners who have

no strength training background whatsoever. Most

people who come to me are either CrossFitters or

Athletes from others sports.

So a rank beginner program isnt appropriate most of

the time. They need more.

I MAY have them ONLY do the 3s and then 5s for a

month or so if I dont believe they can safely max

out on singles just yet. But that is becoming more

rare.

I used to be far more hesitant I am becoming lessso through experience.

Almostpointlesssidenote

It is funny how I have become LESS timid as I learn

more, have coached far more people, and progressed

as a coach. When I first started, I avoided maxes like

the plague, I kept the overall volume down, the load

was even lower, and we did all kinds of pre-hab

and corrective exercises.

I now push people to the brink of death.

Results are up.

Injuries are down.

And everyone is having more fun.

Crazy how some things work out

GoDeeper

This stuff can get far more complicated, and as you

progress it should. Just another one of those

annoying cases where sticking to the basics is far

harder than it looks.

Click Here when you are ready to get serious

GotQuestions,CommentsRandom

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10/33

Thoughts,Jokes?PostThemBelowInTheCommentsSection

RelatedArticles:

Nick Horton And Tamara Reynolds Interview:

Learn To Snatch, Save The World

Chip Conrad Interview: How To Become A Holistic

Weightlifter

Nick Horton Interview Mental Meat Heads

How To Squat Without Squatting, Part 1

12 Lessons For The Weightlifter

Weightlifting University Nationals 2013: Fried

Chicken, Coffee, And Milk Shakes

REPLYREPLY

MATTY CHOUPure bad assery Nick! Now can we PLEASE

front squat some more at the gym?!

REPLYREPLY

NICK HORTONhahahaha! hey, why arent you in

the squat rack right now?

JOHANHave you ever encountered anyone that

simply responds better to higher reps?

When it comes to the slow lifts I have

always progressed the best when I do sets

of around 10 reps. When I did Westside

style training I gained the best when first

assistance exercise was the same as the

main exercise, but for 3-4 sets of 10.

When I did doggcrapp style training I was

strong as a bull (relatively to my strength

of course) in 1rm as well.

When I have focused more on 1rms, 3rms

and 5 rep sets however I stall fairly quickly

and then go no where. Reps quickly turn

into butt ugly horrible grinders. On contrast

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11/33

REPLYREPLY

when doing 10 rep sets even the failure

rep usually feel technically sound.

I can also add that when I did texas

method my volume day ended up at 3 sets

of 5 with 91% of my 1rm, I guess that

indicates I am slow twitch dominant :/

So my question I guess is, is some people

just better of doing higher reps in squats?

NICK HORTONWell sort of.

It isnt that I have had lifters

respond to higher reps, per se

but even higher volume.

The struggle is that if you are

doing reps in a range that are TOO

high as the base or focus of your

training, you cant be in a high

enough Zone to do any good for

serioius 1RM strength gains.

What too high means is very

individual, so in that sense, yes,

some people need higher reps. So

back off sets at 70%+ may be

better with 5s than 3s. Even 8s if

they feel feisty.

But Id rather see more sets, than

more reps, so that you can push

the weight higher. but keep the

volume the same, AKA increase

load.

So if you were someone with a

100k max (for easy math!), and

were doing 4 sets of 10 with 80k

then thats 4x10x80 = 3,200 kilos

for your load for the workout

But if you did 10 sets of 4 reps

with 90k thats 10 x 4 x 90 = 3,600

kilos for your load for the day.

Now, that is a silly example, since

most people will have an even

greater difference between a 10 rep

vs 5 or lower rep set. But it makes

the point.

You need total work. Not

necessarily going to true failure or

something on every set.

What is interesting is that many of

the mid-range muscle fibers can be

made to ACT like faster twitch

muslce fibers over time if you work

them correctly.

Id rather you recruit these fibers in

Zone 2 and 1 with set after set of

weights you can move hard andfast, and do low enough reps that

you can do more sets and keep the

speed up.

In other words, you can make

yourself MORE fast twitch over time

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12/33

REPLYREPLY

with work. Will you be like the

Olympic sprinters? No. But you will

be faster. And that is worth fighting

for.

REPLYREPLY

JOHANThanks for the reply.

The problem I have I think

is that because the spreadbetween my 1rm strength

and rep strength is so small

I end up being in zone 1 for

my 3 rep sets, I was doing

the mistake of grinding reps

as well and that combination

just toasted me right away.

Next time around I will do

5s instead of 3s and keep

the reps snappy or do 3s

but limit myself to around

85% of 1rm and do more

sets.

What is your take on

Poliquins ideas about

different types and how they

should train? If one cuts

through the meta-physical

bs this article is quite

interesting, when I do his

1rm followed by max reps

at 85% of 1rm test I am

spot on an earth type lifter

for lower body dominated

lifts.

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/384/The_Five_Elements__A_New_Training_Paradigm.aspx

NICK HORTONI think there is

something to what he

is saying my

problem is that it

doesnt take seriously

enough how much

control you have over

your ability to change

a good chunk of your

muscle fibers to ACT

LIKE fast twitch

fibers.

You do want to train

fibers in ways that

they respond to best

that is ONE of your

goals.

The other is to get

any fiber than has

any ability what-so-

ever to change and

become faster to do

exactly that.

This goes back to

that you get good at

what you do

principle. Olympic

lifts. box jumps, etc,

work because they

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13/33


14/33

REPLYREPLY

questions,lol

Yes, we do it at the end of

the workout before Pulls.

Basically, Oly lift forever

then squat forever then

pulls for about 5 minutes

REPLYREPLY

HARRYAwesome article.

ive been playing around with multiple zone

training and believe it to be very effective.

REPLYREPLY

NICK HORTONAwesome, Harry!

REPLYREPLY

MILESNick,

I really like the program. But I was waiting

the whole time for you to get to the

expected results part!

So, my high bar back squat 1RM is 300lbs

and my front squat max is 240. If I go

through three cycles of this program what

kind of increases could I expect?

NICK HORTONHonestly, that is the kind of thing I

like to shy away from. I know it is

common practice in the

fitness/strength industry to give

people expected results but I

find it remarkably misleading and

almost impossible to be truly

honest about.

You could have high end resutls or

low end. That will be based on all

those things that are highly unique

to you.

But If I say a number, a high end

number, that is the number people

EXPECT to hit. most wont. Most

arent at tthe high end.

But, just for shits and giggles, this

is a rather a normal range:

10k to 40k in 3 months IF you are

not truly advanced, you are doing

everything else right, like sleeping

and eating well, and all that shit.

My lifter Erik went from 160k to

195k in about 8 weeks on the BS

Dave (who is 42) added 20k to his

back squat in about that long

(might have been shorter)

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15/33

REPLYREPLY

Neither were beginners far from

it.

Many other lifters did almost as

good, some do more like 2 to 5k

per month for a while. My goal is

no less than a 10k to 40k increase

on a liters total (on the oly lifts) per

year depending on age, gender,

genetics, etc. And the BS, FS, pulls,

etc are there to be pushed up in

support of that goal

clearly, there comes a point of

diminishing returns. Erik will never

again add 40k to his BS in 8 weeks.

He is already at 195 at a BW of 82.

So, that is totally unrealistic.

All Im saying is that I try to avoid

such discussions if I can help it on

purpose. Id rather explain HOW

and WHY it works, how to

implement it, and let the results

you get be the results you get. And

do all of that without unnecessarilyhigh (or even low) expectations

getting in the way.

REPLYREPLY

KEITHExcellent article. I think this program is

exactly what my squat has been needing.

Thanks for sharing!

REPLYREPLY

NICK HORTONSure thing, Keith! Let me know how

it goes!

WILL ARIASHey Nick, your site rocks, mister. Thanks

for sharing your knowledge. i used to

believe i wasnt built to squat after many

years of medical treatment, where the

prescription included staying away from

squat racks Anyway, to make the story

short, i decided to include squats in my

own training regime, against all theoverprotective medical advice. First part of

my plan was trying to learn how to do it

properly and started reading the books of

Mark Rippetoe and going to great strength

courses, such as Mark Buckleys FMA.

Anyway, best decision ever! It has been a

year since I started my squatting journey.

Ive been working in my joint mobility,

fascia realise and nerve system activation.

Once i made myself suited to squat with a

decent ROM, i began squatting with an

empty barbell and gradually i started to

add plates. Mi initial goal was to perform

10 reps with my own bodyweight. This

morning i bet my PB with 10 with 120%

my bodyweight (ass to grass or using a

low-box or a kettlebell as a point of

reference) Now i can honestly say i feel

proud of making the decision of proving

wrong that bunch orthopedists and physios

who prescribed rest instead of movement

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as the solution for my lumbar and hip

issues. Tonight, i want to say thank you

to you and other guys like Michael Boyle,

Gray Cook and Bret Contreras for showing

me how tackling dysfunction is the best

way to facilitate real functionality and

performance. Being healthier, fitter and

stronger is much more than jumping on

plyo boxes, doing burpies, juggling

kettlebells or hammering tyres. Nothing

against Crossfit, by the way. In fact, I find

it great as long as the performer doesnt

butcher the mechanics of the lifts, which

sadly is not always the case. However,

working in cruise control (50-50% between

cardio and resistance) never is going to

elevate maximum strength levels. It is

great to see you validate that point very

clearly.

Finally, what i want to express is the fact

that thanks to blokes like you, the iron

Samurai, today we can have access to

straight forward education. Thanks, Nick

(Before internet, it was all about Joe

Weider and Kennedy mags). And thanks for

reading me. From Melbourne (Australia),

Will Arias.PS. Oops, sorry, i forgot to ask you: After

reading Starting Strength: and Strong

enough? , i got clearly how Rippetoe

definitely prefers Low-bar squats over High

bar squats. His main reasons obviously are

the facts the low-bar squat allows to

manage a heavier load and more

recruitment of the posterior chain. However

he also says that Low-bar squats are

actually better for the spine. However, i find

difficult to agree in that last point. I believe

the high-suats are perfect combination or

the junction of two different worlds: Front

Squats and Low-bar Squats. Being yourself

and Oly lifter, may i have your opinionabout it? Cheers, mate.

REPLYREPLY

NICK HORTONHey Will!!

Thanks for the feedback, my man.

I really appreciate it!

As for you question on Low vs High

bar squats I think people make

too big a deal about it. If you are

an Oly lifter, it matters. Otherwise,it really doesnt.

I DID have a discussion about this

with Michael Hartman on our

Weightlifting Academy show once,

here is the episode:

http://www.weightliftingacademy.com/2012/02/29/ep-

3-pick-a-squat-any-squat/

SULAYMANGreat article Coach Horton!

Is it normal for back squat to stall while

Front squat increases? I.e been stuck on

the same daily max for BS for a month

now while i set prs (5 ibs )weekly on FS.

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Does this happen with your athletes? I

max on BS in the morning and max on FS

in the afternoon with back off sets 90% of

1rm for 30 reps.

Also how do you deal with nagging pains

from daily squatting? sore calves, hips,

vatus medialis etc

Look forward to more articles

REPLYREPLY

NICK HORTONHey Sulayman!

Yep, that is normal. Especially if

you have yet to become a truly

efficient front squatter. Most people

just havent front squatted enough

to have the lifts they are doing be a

true reflection of what they are

capable of given what they are

back squatting.

Also if you are only doing backoff sets with Front Squats, that will

also make a difference. More

volume on a lift will make that lift

go up faster most of the time.

We often alternate periods where

we focus on BS for a while, then on

FS for a while. It changes a lot.

As for your 2nd questions. More

rolling out with Lacrosse balls is

almost always good. Stretching

when needed. But the rolling out

religiously daily makes a big big

difference for most lifters.

BORGE FAGERLIAwesome article, coach! I have used

variations of this system with my own

lifters for a while now, an excellent

example is a 19-year old female powerlifter

with only 9 months of powerlifting

experience, who just broke two national

records and qualified for the worlds. High

frequency, singles, triples and some speed

work all auto-regulated.

Also see Christian Thibaeudaeu (sp?) using

heavy work-ups and speed set drops over

at T-nation.

I realize that olympic lifters want to stay in

certain weight classes, but if someone is

borderline i.e. finding it increasingly

difficult to make weight how would you

make them grow into a higher weight

class? Would you still use a variation of

this system, just adding more 5s or higher

rep work for volume (with less frequency)

or would you do higher reps exclusively?

I like the layering approach where you hit

different qualities in one workout, thats

why Im asking, but I fear that a volume

approach for hypertrophy would make

recovery from daily squatting/front

squatting difficult.

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Also in line with your earlier back squat

post for a taller lifter with back issues,

could this template work with front squats

only?

REPLYREPLY

NICK HORTONBorge!

Finally answering this

Ill answer your last question first

because it is easy: Yes. It works

with FSs only. In fact many of my

lifters do that.

Now for the Hypertrophy question:

I wont alter to program much since

it has plenty of volume for

Hypertrophy if anything, just do

more 3s and/or 5s in Zone 2 and

a few more 5s in Zone 3

But really, most guys in my gym

are also doing the Oly lifts for very

high volume and pulls daily.

So their volume is over the top.

More than enough to grow on.

At that point, food is the issue.

They just need to eat more and

they will almost always get bigger.

If anything, high volume programs

like this make it hard for me to

keep my lifters small unless they

are really into dieting (my lifterBrandon is a good example at 62k)

Most of my lifters will gain an entire

weightclass in the first year if they

are males and eating enough.

Im a big believer that body comp

of any kind is primarily driven by

diet. Performance is driven by your

workouts. To gain or lose weight

requires 1st a dietary change. The

workouts may not need to be

altered at all assuming they are

smartly written.

And the converse seems to be true

as well you can perform and do

amazing things with a shitty diet.

You may not look like a

bodybuilder, but you might snatch a

house.

Obviously in an ideal world, you

have both. But hypertrophy

requires only two things really:

volume + boatloads of food. This

program has the volume next up

food.

SHELDON KREGERWell, this is indeed how I added 100 lbs to

my front squat in 8 months. PDX

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Weightlifting RULES

REPLYREPLY

NICK HORTONTrue Fact my brother!

And (for those reading) Sheldon is

the Autoregulation MASTER. He

basically does whatever the fuck he

wants, when he wants (I do what I

want!) but all with an eye towardwhat his body is telling hiim, and

with the constraint of the basic

programs Ive outlined and he

has not only gained a crap-ton on

his squats, he has also gotten all

bulky and manly and shit

REPLYREPLY

ELKEGreat article, and lots of knowledge to be

found on your site. Thank you.

Would you modify the program for a

master lifter, especially in regard to the five

weekly workouts? Ive been Olympic lifting

for 5 years, usually work out three times

per week.

REPLYREPLY

NICK HORTONIm glad you like the site! Thanks!

Your question: Sometimes yes,

sometimes no.

I think with Masters lifters the REAL

constraint is your LIFE, not

anything related to your body. So

with lifters who work a lot of hours

and dont sleep well, or have a

family they need to be home for all

time yes. I will dial it back to

whatever they have time for.

But if you have time? I will kill

you.

My lifter Cyndi is 42 years old and

trains like a maniac 5 days a weekand has been for 15 months now.

Shes kicking ass. She IS a bit of an

outlier (I admit) as she was a

competitve bodybuilder before, so

she had a great base coming in.

But, I have a lot of lifters in the

masters classes doing WAY more

than most believe is possible.

ARNOUDHey nick, great article. Would you

recommend the same approach for the

olympic lifts (maybe doubles instead of

triples)? How would you add clean or

snatch pulls. Do you recommend those at

all?

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REPLYREPLY

NICK HORTONYes, I like triples instead of 5s

most of the time for back off sets

on Oly lifts.

It is VERY common to see on my

White Board:

Snatch 1RM + Hvy 3

Or

Snatch 1RM + 33 @ 80% +

or something to that effect

So it is like doing the first 2 parts

of Nemesis, but dropping the

speed sets since EVERY set on

an Olympic lift is a speed set, lol

As for pulls I am very very

careful with those when it comes to

beginners.

I never allow beginner to go heavy

at all. And a pull for them is just

going through the motions of a

snatch and stopping at the hip

with NO explosive hip extension.

Slow, controlled, exact positions

Now, for my more advanced lifters?

They pull DAILY, and heavy enough

to break form, and with a big

explosion at the top.

Clean pulls twice a week, Snatchpulls twice a week, RDLs once

That is a lot of pulling. And if I

didnt already trust their form, Id

never allow them to do this.

I think I need to do a video on my

opinions about pulls, lol

JOSH

Hi Nick,I have done one day of the squat nemeis

program and knowing my body as I do, I

have a few questions for you.

I get the impression that I will be in a

serious hole by day 3 of a week an I can

imagine my 1RM dwindling as the week

goes on. I am assuming that a couple days

off will allow a certain amount of recovery

and the 1RM bump up slightly week on

week. But coupled with cleans in the same

format my neuro muscular system (NMS) is

goin to be fried. Giving myself 1 de-load

week wud give me a chance to kick back

and get the NMS re-juvinated, but if I am

still 1RM lifting everyday it doesnt really

get a rest from intensity at all??

From what you have seen with your guys

do 1RM gradually decrease throughout the

week, then bump up the following week?

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21/33


22/33

REPLYREPLY

truly necessary.

The biggest issue isnt your body, it

is your psychological NEED to see a

big 1RM all the time. Freaking out

when you go a week of crappy

singles is normal, but must be

avoided. Push through, as long as

your form is good, and you arent

stupid about it, you will be safe and

injury free so that isnt really a

worry. The only worry is your ego

Accept upwards of a 20% drop of

your 1rm for days on end, even a

few weeks on end.

The body will adapt 90% of the

time and bounce back eventually

much stronger, and you will hit

PRs.

But if you delaod to early, you are

never forcing this serious

adaptation to occure, and so it

never does.

It is a very different mode of

thinking about training shifting

from a linear mindset to a multi-

linear mindset. But it works

wonders if you are willing to put

the ego up on the shelf for a while.

Again I am NOT advocating

stupidity. Form is king always. Your

1RM is the heaviest lift you can do

with good form, not the heaviest

lift you can do. There is a

difference.

And rant over, LOL

REPLYREPLY

SUBHOMSIKALIENOutstanding stuff. Could I apply the same

programming (1RM

Hvy 3, 25) to powerlifting in lifts such as

the bench press?

REPLYREPLY

NICK HORTONHonestly, I wouldnt do this with

bench but then again, I dont

work with Powerlifters, so Im not

sure.

Im always worried that the upper

body simply cant take what the

lower body can and stay injury free

If anything, Id not actually max

out with bench, and focus on the

back offs more.

Just a thought, but worth an

experiment!

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SEANHi Nick,

Awesome article. I just started this today.

Im doing a competition in 8 weeks (from

this past Saturday).I was going to run this

as is for the next 3 weeks, then de-load 1.

Going into the last 4 weeks before the

comp, I was thinking of running something

similar, but with more of a focus on front

squats. How do you usually set up squats

leading up to a competition? Ill be able to

squat pretty much everyday, and do

competition lifts 3 days/week most weeks.

REPLYREPLY

NICK HORTONSean!

How is it going so far? Your contest

should be coming up soon, right?

REPLYREPLY

SEANThanks for the response

Nick. Trainings been up and

down, I hurt myself a couple

times and went on a last-

minute vacation. I was

thinking of not doing it until

I hit a C&J PR at a coaching

course. Aiming for 77/100

@77, went 67/92 at my first

competition in Feb.

Right now Im squatting 6

days/week, Back, front,

front, repeat. Not doing the

speed sets, and the second

front squat day Im doing

jerk drives for triples after

the max instead of full front

squats

REPLYREPLY

NICK HORTONOoh, body weight

snatch! Hell ya

REPLYREPLY

RYAN KOTLEWSKIHey Nick,

I was just wondering what other lifts you

guys do while youre on this squat cycle?

Do you guys squat in the morning, and

then do your oly lifts in the afternoon? Do

you have it cycles, such as back squat,

with cleans, front squats with snatch etc.

Any other info would be much appreciated!

Ryan

NICK HORTONAs a rule, my lifters squat at the

end of the workout after doing a

full hour or 2 on the olympic lifts.

Our workouts are LONG, LOL

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24/33

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It is not uncommon for my more

serious lifters to spend 15 to 20

hours a week lifting.

Hell my lifter Cyndi is 42 years

old and does 2 times a day

workouts for a total of about 20 to

25 hours a week of lifting. She is

HARD CORE

there are times we will front squatfirst, then Oly lift, the do the Back

Squat nemesis let me tell you, I

get a LOT of death threats.

REPLYREPLY

SINAHey, Nick,

I just started using your squat nemesis

program. It takes me just over an over,

with an active warmup, to get through a

workout. Thats about all the time I haveduring the week for a workout. My

question is: when would one make time for

the Olympic lifts?

REPLYREPLY

NICK HORTONWell, there is no doubt that this program is

at the high end as far as athletic training is

concerned. And that is the point.

there are many squat programs out there

that are good, but dont work as fast

and part of the reason is they are scaleddown, and my program isnt.

My lifters tend to lift for about 2 to 3 hours

a night, so yes it is a bit nutters!!

If you are really struggling for time, then

you either need to prioritize and just focus

on one or the other for a while. Good

option.

Or

alternate days

Or

Just snatch and squat (thats a great

option)

Or

cut the Nemesis routine short and do just

the 1rm + a fast 33 sets as back offs,

dump the 5s completely.

Honestly, I like to either just focus on one

thing at a time for a while or do a

snatch/squat combo for a while.

KYLEHey Nick,

http://www.web2pdfconvert.com/?ref=PDFhttp://www.web2pdfconvert.com/?ref=PDFhttp://www.theironsamurai.com/2012/08/23/the-squat-nemesis-program-an-introduction-to-volume-load-and-intensity-zone-training/?replytocom=9681#respondhttp://www.theironsamurai.com/2012/08/23/the-squat-nemesis-program-an-introduction-to-volume-load-and-intensity-zone-training/?replytocom=9604#respondhttp://www.theironsamurai.com/2012/08/23/the-squat-nemesis-program-an-introduction-to-volume-load-and-intensity-zone-training/?replytocom=9489#respond


25/33

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I was looking around online and stumbled

upon this, and Ive tried it out for the past

2 weeks (on my 3rd week, doing 1rms

only) and sofar my backsquat has gone

down

I was previously around 210-220lbs (I

know, Im horribly weak. 57.5 at 135lbs,

which would be alright if I was a girl haha.)

but I missed 205lbs today for a single after

2 days off and lots of time away from

school and lots of sleep. Does the magic

begin this week? Id hate to bash on your

program, but Im getting a bit worried

here, as many people whove done this

have been increasing their squat for a while

now. My front squat has gone up 15lbs

(10lbs between 2 workouts, then 5lbs a

week later)from 155lbs-170lbs.

What am I doing wrong?!? Haha.

Ive been alternating Snatch/Clean

Variation/Jerk Variation/Squat and Snatch

Variation/Clean and Jerk/Squat during my

time on this program.

Thanks!

NICK HORTONLOL,

Here are my thoughts based on the

hundreds of people who have done

this

1. Your goal is to get stronger, and

your front squat went up quite a

bit. So you did.

2. It may take a while for that

strength to translate to the backsquat. Totally normal. Some people

have the opposite happen.

3. Progress on this is the

OPPOSITE of linear so just

because your squat sucks one day

means little. you are looking for

STATISTICAL gains.

That is, take averages over the

week and see if that has gone up.

(This only works when you are

squatting often. It doesnt make

sense to average 3 workouts.

Average at least 5, but Id prefer

10+ in each comparison group)

4. On a program like mine, taking a

few days off almost always makes

you weaker! (weird I know, lol)

There is complex science behind

this, but it is part of the point of

the program and why my lifters

(and every world champion) often

train the day before a contest.

A proper deload/taper is NOT the

same as rest that is a key point

5. Different people respond on

different time-lines. Some people

see gains as quickly as within 7

days. Others it takes multiple

weeks. No biggie, just keep

plugging away.



26/33

REPLYREPLY

If you were in my gym, and I saw

an increase in your Front Squat like

that, Id be very happy. Thats a

great improvement and proves that

you have indeed gotten stronger.

You just need to keep at it so that

it starts to translate over to other

lifts.

WAIT!

Just went back and read your

comment to make sure I didnt

miss anything and I DID

Did you say you are ONLY doing

the 1rms?

Because that would be the first

thing Id change. Id make you do

the FULL nemesis program with 3s

and 5s every single day, 7 days a

week, alternating front squat and

back squat.

Minimum 4 days a week

but no matter what, do the back

off sets. The ARE the program.

I will often take a rank beginner

and they will only 1rm for 2 or 3

weeks but after that, its the full

meal deal.

KYLESorry haha, I forgot to

mention that I already did 2

weeks of the Nemesis

program (with the heavy

triples and 5s) and I felt

awful and tired every day so

after 2 weeks I went to the

slight deload/taper/week of

only 1rms. On friday I

managed to hit 215lbs in the

backsquat again for the first

time in a week haha. I was

squatting to a 1rm 2 weeks

prior to starting the nemesis

program, when I finally got

stuck at 215lbs.

So 5 weeks of squatting to a

1rm atleast 3-5 times a week

the first 2 weeks, then 5

days a week

(BS/FS/BS/FS/BS) for 2

weeks of the loading phase

with the triples and 5s, then

one week of just the 1rms.

So generally, Id have to

assume that if it takes 5-6

weeks for my backsquat to

turn around and give me an

increase, it really wouldnt be

the most optimal path forme, although, Id assume

itd be the most reliable.

Being a student still in

school, I find it super tough

to squat + o-lift every day,



27/33

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get my work done, eat

enough and sleep. So going

to a 1rm every day burns me

out a lot, especially after

tons of lifting prior, and

assistance exercises

afterwards. Although I will

still try at this next week and

hopefully see some

improvement sometime

soon. Being 10lbs shy of a

225lbs/100kg squat for a

month is never a good

feeling haha.

Also, I had this crazy idea

Could I do O

lifts+Squats+Madcow as a 5

day a week workout? By

that, I mean something like

this:

O lifts and squats every

single day,

Madcow for Benchpress,

Row, and Push Press, Mon-

Wed-FriAnd if you dont know what

madcow is, the format goes

along the lines of:

Mon: Squat, Bench, Row (or

powerclean) 55 (work up

to a heavy set of 5)

Wed: Squat (lighter),

Press/Push Press, Deadlift

(or highpull) 55 (working

up to a max set of 5)

Fri: Squat, Bench, Row/PC

45, 13 (5lbs or ~2%above weight of max set on

monday) 18 (75% of

heavy triple)

Then use the weight for the

heavy triple on friday as the

heavy 5 on monday for

Squat, Bench and Row.

Now, would it be possible to

do Madcow for the bench,

pushpress and row, while O-

lifting and squatting every

day? I know it sounds crazy

and itd probably mean 10+

hours in the gym a week,but could I still increase my

other lifts on a linear basis

as well as squatting and o-

lifts every day without

completely destroying my

body?

Thanks for all the help!

DARREN SIGGINSReally simple but so clever, started today I

got 117.5 x 1 front squat then up to 100 x3 for 2 sets

If you feel really tired on a certain day

would you still go ahead with the maxes

then the volume or what would you have

an athlete do?

Would the rest negatively or positively

affect the program in the long run in your

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opinion?

REPLYREPLY

NICK HORTONthats an important question. And

the answer is, always do as much

as you can, no matter how you

feel.

(Within reasons, of course! I dont

want you doing something stupidand hurting yourself.)

A program like this is DESIGN to

cause you to have bad days

where you feel like crap. Your goal

is to push it anyway.

Yes, often that means the max

will be rather low, but that isnt the

point. the point isnt the weight on

the bar, per se, but the EFFORT you

put into your workouts.

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ANDERSI started doing squat nemesis every day

about a week ago and my knees have

gotten incredibly stiff (at least it feels like

that) at the point where it hurts to squat

even without load before a thorough warm

up. I

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