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Berzercher Squat Program (Base Version)
by TheZercherLifter
3 athletes joined
Program Description
This is a squat program designed to bring your Zercher Squat up. You'll be doing the Zercher Anderson Squat (Bottom-Up Squat from Pins) as your main movement, because I believe it helps the most with teaching the body to handle big weights in the Zercher position. Make sure that you put the pins at such a height that you start from parallel. The main work is done in 3 sets, the first set is an introduction to the weight, the second is an AMRAP set with the same weight, and the final set is an AMRAP dropset, where you'll change the exercise variation to a normal Zercher Squat. The program uses a Training Max, which is approximately 90% of your 1RM. If you don't know what your Zercher Anderson Squat 1RM for that variation is, either test it or add 10-20% to your Zercher Squat 1RM and use that. When entering your TM, enter your Zercher Anderson Squat TM for both Zercher Anderson Squat and Zercher Squat. There's autoregulation in the program as well. From the first AMRAP set of the day, you'll take the extra reps you've done and add them like this: 2.5kg + extra reps, to the weight for the next day. Example: The AMRAP set calls for 5+ reps, and you've done 8. You take the 3 extra reps, using the formula mentioned above (2.5kg + 3), you'll have to add 7.5kg to the weight for the next day. On the final day of each week, focus on breaking a rep PR. Then start the next week with the prescribed weight + the extra reps, if you got any. The second AMRAP set of the day is only for volume and technique honing. That's why you'll be doing normal Zercher Squats on that set. The only assistance I prescribed is back extensions, which you'll be doing for a total of 50 reps. On the last day of the 3-week cycle, the extra reps are added to your Training Max. Do a deload of you feel like it and repeat the cycle. This program is a SQUAT program. If you feel like turning it into a SBD program, you can add bench and deadlift and do maintenance work. I strongly suggest adding additional back work, which will be included in the full program that I'm currently testing, hence why I'd be glad if you leave feedback.
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Powerlifting
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
50 minutes
Created
Jul 09, 2024 02:43
Last Edited
Jul 17, 2024 06:16
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Week 1
1 / 3 Weeks
Day 1
1
Zercher Anderson Squat
1 Set
5 Reps
70%
2
Zercher Anderson Squat
1 Set
AMRAP
70%
3
Zercher Squat (Barbell)
1 Set
AMRAP
50%
4
Back Extension
5 Sets
10 Reps
Day 2
1
Zercher Anderson Squat
1 Set
5 Reps
70%
2
Zercher Anderson Squat
1 Set
AMRAP
70%
3
Zercher Squat (Barbell)
1 Set
AMRAP
50%
4
Back Extension
5 Sets
10 Reps
Day 3
1
Zercher Anderson Squat
1 Set
5 Reps
70%
2
Zercher Anderson Squat
1 Set
AMRAP
70%
3
Zercher Squat (Barbell)
1 Set
AMRAP
50%
4
Back Extension
5 Sets
10 Reps