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The original was posted on /r/weightroom by /u/Airsniper123 on 2023-10-17 09:38:03.
I did have finished the 2nd 5 week block of this 10 week program and improved on my squat again. This time only +15 lbs.
335 to 385 in 12ish weeks at 195lbs 5’11
Here is my original post below this I’ll continue sharing my experience with the 2nd half:
I have completed Alex Bromleys 100lbs in 10 weeks squat program however I only did 5 weeks as it’s the same 5 week program repeated twice.
He mentioned many times in his video that this program can be successfully ran in just 5 weeks so that was my plan from the get go.
Overall I added 35 lbs to my squat in these 5 weeks
Going into this I did not expect the advertised 100lbs due to some modifications I made to the program.
These modifications swapped out the upper days for a push and a pull day leaving me with less rest overall. I never focused on my diet just ate whatever. I also don’t go out of my way to do any rest days pretty much go untoll I’m forced to take one on average I go 10 - 14 days untill I take one. I don’t sleep great either only abt 6 hours a night
With this in mind I obviously am leaving a bunch on the table but I enjoy training for the sake of training so rest days just kinda leave me sad and antsy all day.
Week one: Easy asf I set a new pr the week prior of 335 but honestly I should have pushed for more as the weight was moving wayyyy to easy
Part of this was I had really intense high volume high weight workouts for months leading up so the drastic cut back was nice
Week 2: Was a little harder once again I should have added 10 - 20lbs to each back squat set.
Week 3: Tons of volume this week (8x8) front squats was killer. Week was hard but I could tell the supplemental work like good mornings front squats and back extensions where helping my back squats tremendously. Set new max 5 of 315 x 5
Week 4: Volume cut back weight increased again however I went for a new pr on a whim on day 4 new pr was 365. Weight moved nice and set over the like for the 1000lb club with only a 180lb bench.
Week 5:
I the percentage went up to 88% for max reps this week and I did that according to my new pr purring me at abt 325 I put this up for 4 reps Felt amazing to move that kinda weight for reps considering I could only do 315 for a rough.
Last day of week 5
Set new pr of 370. deadlifts where hard asf after and I didn’t finish the workout.
Over all the program was a success especially for it being the first program I have ran. I’ll be repeating it for the next 5 weeks with my new pr I expect it to be harder this time around because I belive the wight will be closer to what I should have been doing this time.
Final pr video
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Now the 2nd block!
Week 1 and 2 went very smooth.
The weight was increased from the first block and I set new 3 rep and 5 rep maxes. 335 and 315 (for 6 actually) I modified the rdls for the first set of most the weeks. I ended up not doing the tempo work and just went heavy (315) for the desired rep count.
Week 3
I got sick and that ruined my groove so I decided to chill this week and start again at week 1…
So week 1 again. It was fine basically matching what I did week one the first time. Felt weak from recovering from being sick.
Week 2: ehhhh still not feeling great the squat day went fine bur the deadlifts really started to feel heavy
Week 3: day 1 I had to cut short after the rdls due to time so didn’t get it all on. Day 2 only got 315 for 5 feeling really exhausted.
From now on every leg day sucked. I ended up walking almost 20k steps 4 days a week for the last couple weeks and it certainly impacted my performance. The steps where from just life I didn’t go out of my way to do this I was just busy.
I was also having a hard time getting “hyped” for my bug lifts and working sets. I used to get chills running down my back and whole body as I was setting up for a big lift and I’d get unreasonably hyped. This made every set a grind compared to how it used to move.
Week 4: like I said shit sucked not getting enough sleep and stress from college classes made getting the full workouts in rough. However I went out of my way to really really push myself on Leg press this week as I felt I needed to “redeem myself” for the shitty sets.
Week 5 day 1: went better the 1x max reps at 88% went good and got 325 x 4.5. I was so extremely close to the 5th rep I’m noting it here. A better night’s sleep or different food would have made the difference on that. Rest of the workout went fine mostly going through the motions.
Day 2 pr day baby!
Did a few mins on the stairmaster (like normal) and then stared stacking to a new pr. I was actually with a buddy today who’s first time doing a pr so that was fun he did well and got 245 with solid form.
Anyways I got to 365 and it moved well enough but it certainly felt heavy.
I threw on another 20lbs and sent it after a few mins of rest and when a good song came on. (No video, too many people around and was already in the zone for the lift.) I hit 385 and kinds don’t remember it besides having to grind at the sticking point for a while. Depth was perfect as I always squat ATG.
I would have pushed myself harder on front squats but my left arm is literally disabled and has a hard time keeping the weight in place no matter what grip and setup I try so basically stayed between 135 and 185 depending on rep range. If I run it again I might swap.out front squats with Smith machine squats and have my feet offset forward to try and mimic the loading on the Quads.
Anyways I’m happy with the results overall. I wanted more but life got in the way the last few weeks… oh well. I’d certainly run this program again but ill be taking a break from squat specific work and am gonna run a deadlift program now shooting for 505lbs.
Edit: also I know he said specifically the program isn’t necessarily designed to peak and hit a new all time 1rm but for me being beginner/intermediate depending on your metrics I don’t think it matters all that much as just feeling good that day is sometimes enough for me to throw up more weight than normal.