3 Week Squat Cycle

So....I wanted to put my thoughts out there after culmination of the squat cycle. To put it mildly it was a great success. All these improvements were done in 3 weeks. Here's a list of people that PR'd in no particular order and if you're not on here let me know and I will add you.
Marc 25lb PR
Marcia 35lb PR
Brandon 35lbs
Travis 30lbs
Cathy- 20lbs
Kelsey 30lb PR
Jeremy 30lb PR
Steven 10lb PR
Ryan S 35lb PR
Ryan C-20lbs
Lisa E 30lb PR
Lisa T 20lb PR
Beth-20lbs
Erin Z-20lbs

For you math people out there that's a 25lb average increase in 3 weeks. There are people out there that would kill for 10lbs increase over a year. Now there are a couple important things to take out of this squat cycle.

First important thing to take out of this is the value and tangible results of putting extra time and effort into an area where you seek improvement. This doesn't mean it has to be squats it can be anything, DU, HSPU or Pull ups. Squatting four times a week wasn't always that fun but in the end you all improved and it was worth it.

Secondly, it should noted the total body strength that was gained during the cycle. Squats are the best exercise for developing total body strength. You want an example, during the middle of the cycle one of the days weightlifting work was find your 3RM UB touch and go power snatch. During the middle of the cycle Steven's previous 1RM snatch became his 3RM Touch and Go UB Power Snatch, nuff said.

That last point brings us to the Weightlifting totals also in no particular order.
Ryan S. 10lb PR on snatch 235lbs and PR Total by 5lbs
Lisa T. 5lb PR Snatch, 5lb PR Clean and Jerk and 10lb PR Total
Kelsey A. 5Lb PR Clean and Jerk of 185lbs
Steven B. 10lb PR on Snatch and PR Total
Jeremy 20lb PR Clean and Jerk
Mine 10lb PR Snatch and 10lb PR total
Marc H 20lb Snatch PR

Going along with the weightlifting totals we soon will be an official USAW Barbell Club.
I think it's worth restating that all of these gains were made in only 3 weeks by just following the SFP blog. Here's a quick video of some of the lifts, I missed a couple good lifts but here's what I got.


http://www.youtube.com/watch?v=AceQClJ6mZQ

http://www.youtube.com/watch?v=h0xZBIXt3yw