Berzercher Squat Program (Base Version)

This is a squat program, designed to bring your Zercher Squat up. 

You'll be doing the Zercher Anderson Squat variation (Bottom-Up Squat from Pins) as your main movement, because I believe it helps the most with teaching the body to handle big weight in the Zercher position. Make sure that you put the pins at such a height so when you start, you're at the 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 prompted to enter your 1RM, use your TM instead .

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 in a switching manner. One day you'll be doing Bodyweight Back Extensions, on the other you'll be adding weight. Ideally, you'll be adding more weight every time you are told to add weight. 

There will be notes telling you what to do. 

On the last day of the 3-week cycle, the extra reps are added to your Training Max. Do a deload if 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 an honest feedback.

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