I have been couple of issues/dilemmas with the programming of the squat in this template I would appreciate some advice on. I will itemise for brevity:
- Since performing a squat variation on Days 1 & 2 as prescribed, even with a 48 hour interval between them, a mild patellar tendinopathy keeps flaring up the rest of the week, and seems to correlate with decreasing strength in the main squat on day 1.
Since trialing performing the supplemental squat on the main Deadlift day (Day 3) instead, the tendinopathy has subsided and squat performance improved, but Day 3 session RPE is perhaps 20% higher, performing a paused squat after Deadlift and Bench rather than the programmed Bulgarian Split Squats.
Given the propensity for flare ups and decreased squat performance when squatting on Days 1 + 2, in this case is moving the supplemental squat to Day 3, despite the increased acute fatigue, viable as a sustainable alternative to the programme as prescribed?
- Personal limitations to squat variations:
a) Due to recurring flare-ups of a bulging disc, I have had to refrain from Low Bar Squats altogether, and perform High Bar for the main Squat.
b) Training in a home gym, I only have access to a straight Olympic bar, and lack a Safety Squat bar or cambered bar, and the pins on my rack do not go low enough for a pin squat at or below parallel.
For the entire programme, is squatting 2x p/w with High Bar Squat as the main lift, and a 2 count paused, or other tempo variation high bar for the second squat, enough frequency and variation to drive incremental adaptation? Or does the Safety Squat Bar in and of itself provide sufficient sufficient variation to justify spending £150 to buy one for a supplementary squat, performed once a week?
Many thanks for any advice,
Matthew