My Full Squat Routine Stolen from Toshiki Yamamoto (55 Sets of Squats Per Week)

Ecco shoes & belt on all sets
Low Bar Squat
135 x 10 reps
225 x 5
300 x 2 @85.7% of 1RM
265 x 5 @75.7% of 1RM
265 x 5
265 x 5
265 x 5
265 x 5
205 x 10 @58.6% of 1RM
205 x 10
205 x 10

This is done 5 days per week with two planned rest days.
Monday - On
Tuesday - On
Wednesday - On
Thursday - Rest
Friday - On
Saturday - On
Sunday - Rest
Then repeat. Each week can see a 2.5% load increase on all sets. I started at 70% for the 5x5 and 52.9% for the 3x10. I’m capping the 3x10 at 60% for all subsequent weeks for the foreseeable future. I’ve ran this for 5 weeks so far, and it’s actually been fairly easy to recover from at these percentages. This might be my last week before returning to week 1 load amounts with + 5-10 lb. added for each block of training. My tested 1RM was 350 lb. I’m curious to see how this program will affect it. I literally do no physical training other than squats and training my grip strength. I’m putting all my training and recovery points into squats. My goal this year is a 405 lb. 1RM on squat at 165 lb. body weight. My max of 350 lb. was done around 190 lb. body weight.

As always, you should never follow Toshiki’s 5 days per week 5x5 followed by 3x10 squat program as it has huge risks to your health such as luscious quads and irresistible glute hypertrophy which can lead to suffocation from male, female, or non-binary sexual selection (whatever it is that you’re into of course).

The squats performed in this video were done by a professional on a closed course. Results may vary. I am not a financial advisor, and I only play as a medical doctor on television.


#weightlifting #clarence #sikastrength
Toshiki Crazy Squat Program