The Rick Guagler Squat Workout from RDC

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powerlifter54
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The Rick Guagler Squat Workout from RDC

Post by powerlifter54 » Fri Jan 20, 2006 9:06 pm

THE RICK GAUGLER WORKOUT (with Crain pause squats)

Rick Gaugler was a phenom and INCREDIBLE competitor in the 70's and 80's in the 148/165/181/198 lb classes...one of three 165 lb'ers to squat and deadlift 700 and still bench over 450........

His workouts consisted of 4 week mini cycles......as follows...

WEEK 16 WEEK 15 WEEK 14 WEEK 13

145 x 10 145 x 10 145 x 10 145 x 10

145 x 5 145 x 5 145 x 5 145 x 5

235 x 3 235 x 3 235 x 3 235 x 3

235 x 1 235 x 1 235 x 1 325 x 1

350 x 3 375 x 3 400 x 3 375 x 1

350 x 3 375 x 3 400 x 3 425 x 3

300 x 3 3 second 325 x 3 3 second 350 x 3 3 second 425 x 3

300 x 3 pause 325 x 3 pause 350 x 3 pause 375 x 3 3 second

375 x 3 pause



WEEK 12 WEEK 11 WEEK 10 WEEK 9

145 x 10 145 x 10 145 x 10 145 x 10

145 x 5 145 x 5 145 x 5 145 x 5

235 x 3 235 x 3 235 x 3 235 x 3

235 x 1 235 x 1 235 x 1 235 x 1

305 x 1 320 x 1 325 x 1 325 x 1

375 x 3 400 x 3 375 x 1 390 x 1

375 x 3 400 x 3 425 x 3 450 x 3

325 x 3 3 second 350 x 3 3 second 425 x 3 450 x 3

325 x 3 pause 350 x 3 pause 375 x 3 3 second 400 x 3 3 second

375 x 3 pause 400 x 3 pause



WEEK 8 WEEK 7 WEEK 6 WEEK 5

145 x 10 145 x 10 145 x10 145 x 10

145 x 5 145 x 5 145 x 5 145 x 5

235 x 3 235 x 3 235 x 3 235 x 3

235 x 1 235 x 1 235 x 1 235 x 1

325 x 1 325 x 1 325 x 1 325 x 1

400 x 3 370 x 1 390 x 1 400 x 1

400 x 3 425 x 3 450 x 3 475 x 3

350 x 3 3 second 425 x 3 450 x 3 475 x 3

350 x 3 pause 375 x 3 3 second 400 x 3 3 second 425 x 3 3 second

375 x 3 pause 400 x 3 pause 425 x 3 pause



WEEK 4 WEEK 3 WEEK 2 WEEK 1

145 x 10 145 x 10 145 x 10 145 x 10

145 x 5 145 x 5 145 x 5 145 x 5

235 x 3 235 x 3 235 x 3 235 x 3

235 x 1 235 x 1 235 x 1 235 x 1

325 x 1 325 x 1 325 x 1 325 x 1

370 x 1 390 x 1 400 x 1 415 x 1

425 x 3 450 x 3 475 x 3 500 x 3

425 x 3 450 x 3 475 x 3 500 x 3

375 x 3 3 second 400 x 3 3 second 425 x 3 3 second 450 x 3 3 second

375 x 3 pause 400 x 3 pause 425 x 3 pause 450 x 3 pause




Happy lifting and recovery..........AND REMEMBER A GOOD WORKOUT IS NO SUBSTITUTE FOR BAD FORM...STYLE AND TECHNIQUE.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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