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Dr Squat 80 Day Cycle with RTS

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  • Dr Squat 80 Day Cycle with RTS

    Dr Squat 80 Day Cycle with RTS
    by Mike Tuchscherer


    One of the people I respect most in Powerlifting is Dr. Fred Hatfield. He is a lifter who not only was very strong and talented, but was also willing to engage his brain and commit to his craft in a way that not many (any?) other lifters can duplicate. The guy went and LIVED in Soviet Russia so he could learn more about they trained athletes for cryin’ out loud! The result of this unprecedented blend of physical and mental work was a lifter who was far ahead of his time.
    One of Dr. Squat’s standby routines – one that he recommends all lifters start out with – is the 80 Day Cycle. If you have never seen it before, you can see it in its original context here. What I would like to do is take the 80 day cycle that Dr. Hatfield has written and use it as a basis for an RTS program. You can use this program in your own training or use it as a tool to learn to better program your own training. Without further ado…

    Day 1

    Bench: x3 @9, 6-9% Fatigue
    Squat: x2 @7, 4-6% Fatigue
    Bench: 120% Hold x8sec, 3 sets

    Day 3

    Deadlift: x3 @9, 6-9% Fatigue

    Day 6

    Squat: x3 @9, 6-9% Fatigue
    Bench: x2 @7, 4-6% Fatigue
    Squat: 120% Hold x8sec, 3 sets

    Day 9

    Deadlift: x5 @9, 6-9% Fatigue

    Day 11

    Bench: x4 @10, 6-9% Fatigue
    Squat: x2 @7, 4-6% Fatigue
    Bench: 120% Hold x8sec, 3 sets

    Day 13

    Deadlift: x4 @10, 6-9% Fatigue

    Day 16

    Squat: x4 @10, 6-9% Fatigue
    Bench: x2 @7, 4-6% Fatigue
    Squat: 120% Hold x8sec, 3 sets

    Day 19

    Deadlift: x5 @9, 6-9% Fatigue

    Day 21

    Bench: x5 @10, 6-9% Fatigue
    Squat: x2 @7, 4-6% Fatigue
    Bench: 120% Hold x8sec, 3 sets

    Day 23

    Deadlift: x5 @10, 6-9% Fatigue

    Day 26

    Squat: x5 @10, 6-9% Fatigue
    Bench: x2 @7, 4-6% Fatigue
    Squat: 120% Hold x8sec, 3 sets

    Day 29

    Deadlift: x5 @9, 6-9% Fatigue

    Day 31

    Bench: x6 @10, 6-9% Fatigue
    Squat: x2 @7, 4-6% Fatigue
    Bench: 120% Hold x8sec, 3 sets

    Day 33

    Deadlift: x6 @10, 6-9% Fatigue

    Day 36

    Squat: x6 @10, 6-9% Fatigue
    Bench: x2 @7, 4-6% Fatigue
    Squat: 120% Hold x8sec, 3 sets

    Day 39

    Deadlift: x5 @10, 6-9% Fatigue

    Day 41

    Bench: x2 @9, 4-6% Fatigue
    Squat: x2 @7, 4-6% Fatigue
    Bench: 120% Hold x8sec, 3 sets

    Day 43

    Deadlift: x2 @9, 4-6% Fatigue

    Day 46

    Squat: x2 @9, 4-6% Fatigue
    Bench: x2 @7, 4-6% Fatigue
    Squat: 120% Hold x8sec, 3 sets

    Day 49

    Deadlift: x5 @9, 6-9% Fatigue

    Day 51

    Bench: x2 @9, 4-6% Fatigue
    Squat: x2 @7, 4-6% Fatigue
    Bench: 120% Hold x8sec, 3 sets

    Day 53

    Deadlift: x3 @10, 4-6% Fatigue

    Day 56
    Squat: x3 @10, 4-6% Fatigue
    Bench: x2 @7, 4-6% Fatigue
    Squat: 120% Hold x8sec, 3 sets

    Day 59

    Deadlift: x5 @9, 6-9% Fatigue

    Day 61

    Bench: x2 @10, 4-6% Fatigue
    Squat: x2 @7, 4-6% Fatigue
    Bench: 120% Hold x8sec, 3 sets
    Deadlift: x2 @10, 4-6% Fatigue

    Day 66

    Squat: x2 @10, 4-6% Fatigue
    Bench: x2 @7, 4-6% Fatigue
    Squat: 120% Hold x8sec, 3 sets
    Deadlift: x5 @9, 4-6% Fatigue

    Day 71

    Bench: x2 @10, 4-6% Fatigue
    Squat: x2 @7, 4-6% Fatigue
    Bench: 120% Hold x8sec, 3 sets
    Deadlift: x2 @10, 4-6% Fatigue

    Day 76

    Squat: x2 @10, 4-6% Fatigue
    Bench: x2 @7, 4-6% Fatigue
    Squat: 120% Hold x8sec, 3 sets

    Day 80 (Wednesday prior to contest)

    Squat: 120% Hold x8sec, 3 sets
    Bench: 120% Hold x8sec, 3 sets

    Competition on Saturday


    This was not an easy program to convert. First, there is the basic problem with percentage programming. Not everyone responds to percentages the same way. Then, most percentage programs attempt to estimate your progress along the program by steadily increasing the percentage used for a given number of reps or gradually increasing the number used as a 1RM to base all other loading from. This program uses both methods concurrently. That makes for a conversion to RPE difficult to estimate. However, if you look at the program in the original context, you can see where I came up with the above schedule quite easily. And it’s okay if it doesn’t perfectly emulate the original 80 day cycle. It is only supposed to be based on it.

    Problems aside, there’s clearly plenty to learn from this. Dr. Hatfield is clearly not afraid to have the athlete work hard and he has several things that work, but for whatever reason seem to have gone out of fashion in the strength world. Things like deadlifting for reps, plenty of volume, and static holds are a mainstay of the program. He is not very clear about assistance work, so add supplemental exercises as you see fit.

    So there you have it. If you decide to give the above cycle a try, I would love to hear about your results with it. Please feel free to email me using the website’s contact form or, even better, make a post on the forum and tell us all what you thought!



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    • #3
      I have successfully completed the 80-day cycle and would be happy to share my build now gg results and experience with anyone interested.

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        • #5
          Really interesting breakdown of the Dr. Squat 80 Day Cycle with RTS! I've been intrigued by both powerlifting and Monkey Mart lately, so seeing these insights on program design is quite enlightening. Can't wait to incorporate some of these principles into my training routine. Kudos to the author for diving deep into the science!

          Comment

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