Anderson Squats 115 kgs x 6 x 4 w/ VIDEO (9 Aug 2015)

Posted on 12 Aug 2015 18:21


Increasing the density on Anderson Squats before moving up in weight.

This was a really short and condensed workout. I first did some regular back squats with one top set for really high reps (the widowmaker set) and then I began doing Anderson Squats wherein I progressed by increasing density. Last week I made the mistake of making big jumps in weight - adding big plates to the bar. This week, I decided to play safe and I did quite a few sets of few reps just to get warmed up and better acclimated for the heavier weights. Keep in mind that 115 kgs is still not maximal-end for me. I can go up by a LOT.

So here is the density plan I have for Anderson Squats with this current working weight of 115 kgs:

Sets x Reps Volume Load
6 x 4 24 115 kgs
5 x 5 25 115 kgs
4 x 6 24 115 kgs
4 x 7 28 115 kgs
6 x 4 24 125 kgs

I know a lot of people have been asking me why I am performing Anderson Squats and I want to link Joe Weir's article on the exercise out here. So please click HERE and HERE for more information on this exercise and why you should include them in your training.

Enough talk, time for some numbers!

Anderson Squats and Widowmaker video


Back Squats:
75 kgs | 165 lbs x 21 reps

Anderson Squats:
115 kgs | 254 lbs x 6 reps x 4 sets
Volume = 24 reps

This is a really short and simple workout. Good stuff!

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