Video summary

The PROGRAM That Got Me A 400KG SQUAT ✅

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Key takeaways

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Training Program Overview (400 kg Squat Goal)

The speaker explains the training program that helped him reach a 400 kg squat, and how he plans to adjust it for the next cycle.

Training Structure & Progression (Example Week)

He keeps the same general exercises and rep schemes from week to week, focusing on progression rather than constantly changing the plan.

  • Squat & deadlift progression: adds 5 lb per week to working sets
  • Top single progression (squat/deadlift): adds 5 kg per week to the top single
  • Peaking phase (last ~3 weeks): uses larger jumps—often around 30 lb/week—based on how strong he feels and his projected numbers
  • Cycle timing: this cycle had 28 weeks between meets, split into two 14-week cycles
    • He typically targets 12–20 weeks (about 16 weeks ideal)

Bench Press Approach

He keeps bench intensity relatively low for most of the cycle.

  • He does only weekly “over-warm” singles (not frequent true top singles)
  • He notes bench is sensitive to intensity: in the past, more volume/intensity caused his bench to regress by ~15 lb
  • At Nationals (within the cycle):
    • He hit a 7.5 kg PR to 207.5 kg
    • He missed 215 kg, likely due to groove/movement issues (“dumped it on your chest,” per his spotter)
  • Near the meet, he plans 2–3 bigger singles to project his competition numbers

What He Plans to Change Next Cycle

Squats

  • He plans no program change
  • He argues against “fixing what isn’t broken” since he added 45 kg in the past year, reaching 400 kg

Bench

He previously tried a daily high-frequency approach:

  • One chest press set to failure daily—but it stopped working as loads got higher

For the next cycle, he will:

  • Alternate chest press and shoulder press every other day
  • Aim: improve shoulder strength and reduce injury risk

He also discusses:

  • The role of the anterior deltoids
  • How some pressing styles may not train them efficiently (e.g., wide vs. close-grip styles, and how elbow tuck changes mechanics)

Deadlift (Max-Out Strategy)

He believes squat maxing may have affected deadlift performance that day.

  • During a max attempt around a 400 kg squat day:
    • He pulled 390 first
    • Then hit 400 after it felt easy
  • He says multiple very heavy squats close together “toasts” his back
    • After that, he pulled only 360, lower than his earlier Nationals performance
  • For future squat max attempts, he plans to:
    • Avoid too-small jumps
    • Leave 5–10 kg in reserve to keep his deadlift/back fresher and improve total scoring

Deadlift Variation

  • He reintroduced stiff-legged deadlifts (including “wrist stiff-legged deadlifts”)
  • This time it didn’t progress well because his hinging felt “janky”
  • He concludes the limitation may not be hinge carryover from training, and plans to focus more on sumo practice instead

Cardio Plan and Adjustments

He argues cardio matters for powerlifting, but needs to be managed well.

Previous cycle experience

  • He tried more high-intensity cardio (lactate threshold and intervals)
  • He felt the stimulus-to-fatigue ratio wasn’t worth it for him

Current cycle cardio

  • Total: about 220 minutes (~just under 4 hours/week), all Zone 2
  • Tuesday/Thursday/Saturday: 40 minutes each (days when there isn’t a squat/deadlift the next day)
  • Wednesday/Friday: bench days
  • Sunday: not lifting; 40 minutes cardio or a hike
  • He also walks between sets on lift days to stay moving with less fatigue

Modality change

  • He switched to all incline walking instead of stair climber
  • Reason: stair climber volume seemed to interfere with squat mechanics (loss of balance/mid-foot, and poor “groove out of the hole”)
  • After switching, squat movement felt normal again

Meet Plans & Timing

  • He will compete at the Commonwealth Championships in September
    • Location: Winnipeg, Canada
  • Travel plan:
    • Drive to Vancouver the day before
    • Hotel overnight
    • Fly next day
    • He says travel is manageable if logistics are planned and he arrives early enough to acclimate
  • At recording time, he is ~11 weeks out (end of September)

Equipment Mention (Bench Mats)

He continues training with Odyssey/Aussie bench mats and claims:

  • He added 30+ lb to his bench over about a year in a commercial gym by replicating the competition bench setup

He also includes a promotional code:

  • “Matt Furey” (one word) for 10% off
    • Details are in the description/pinned comment

Presenters / Sources

  • Quintilian (mentioned as an example of descriptive writing)
  • Instagram (daily training updates in story form)
  • Aussie Bench Mats / Odyssey bench mats (equipment used)
  • Commonwealth Championships (the meet he’s preparing for)
  • Powerlifting videos/research (references recovery-related research from isolation work, though no specific study is named)

Original video