Results of Squatting 2x Per Week for 6 Months

Ever wandered how much can you increase your squat in 6 months?
Well here is my results of squatting 2x per week for 6 Months.
I squatted 2x per week for 26 weeks straight totalling 51 sessions and these are the Results!
A lot of effort went into this video I would love if you let me know in the comments if you enjoyed it or you hated it! All criticism is welcome.
Keegan smith Instagram
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Tevvez - Legend Ψ - • Tevvez - Legend Ψ
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[@czikendoriftar]

i love the ending lmfao. jokes aside it's really impressive that this video took 6 months to make! some dedication u got, kudos man

[@ConnorCurtis]

Thanks mate

[@paclifestylefitness]

That actually made me 😂 for real. I had the same kind of confidence going in for my bench press pr, ended the exact same way

[@Nathan-hs2ut]

Incredible production value and excellent gains! Keep it up

[@ConnorCurtis]

Thanks Nathan

[@markodragovic011]

Arguably the most motivational video I've seen in a long time (maybe ever)... My god I felt all those PRs as mine, just unbelievable ... All the best mate ,thank you and keep going!

[@ConnorCurtis]

Thanks mate for the kind words

[@micheleterzi2385]

As always the wait was really worth it… great job fr!! Keep grinding man

[@ConnorCurtis]

Thanks mate

[@bojangles_bonjangles8000]

Man raise up those safety bars…failing that low had my lower back ready to pop!

[@thdjjfsfh]

Yes, please, raise those safety bars. At heavyweights, bailing out like that could hurt your lower back or strain some muscle/tendon/ligament.

[@brenokrug7775]

yeah, they could easily be a notch higher without any hinderance over his ROM

[@guilhermesoares7857]

He doesn't need to do that. I cannot stress this enough. The most important thing is to drop the bar BEHIND you and move forward while you do it. Thats how every oli lifter does this without needing safety bars. The only reason you need safety bars is when you use metal plates instead of bumpers, and if you don't have the right drop technique, which in that case you should practice dropping it.

[@defragsbin]

​@@guilhermesoares7857Disagree. Olly lifters that bail this way are generally dumping the bar onto flat ground. OP is squatting inside a rack with the safeties set up and there's a lot of clutter about the place. It's simpler to keep using the safeties at a higher height setting than change his setup & walkout.

[@noumanintown]

Great video! I'm willing to give this Dense Method a go. I hit a wall right around 18 months into lifting and here's what I did when I got stuck at a 300lb (136 kgs) squat and 200lb (90kgs) bench for 6+ months with no progress: 1. Made my own 5x a week program 2. Squat & Bench on Days 1-3-5, Overhead Press on Day 2, Deadlift on Day 4. Spread isolation/accessory work across all days. 3. Mon - 3 sets of 5 reps, Wed - 3 sets of 3 reps, Fri 3 sets of 1 (and going for a double on the last set, knowing well that I am more likely to fail than succeed) 4. At any point if I felt my progress was stalling, I'd take a break from the barbell for 2-3 weeks and instead start doing machine hack squats (or smith machine squats depending on availability) and smith bench press with the same sets/reps/intensity. 5. Return to barbell work, and almost every time, I'd move more weight, or feel like I was able to execute the same weight with better control and strength. In the last 4 months I got my squat up from 300 to 345, and my bench from 200 to 225. My weight has gone up from 77kgs to 82 kgs (170 to 180 lbs). A little more body fat than before, but also fuller chest (noticeable), don't know if legs are any different looking since I rarely take photos of them.

[@justintremblay7203]

I really enjoyed watching this. I love the honesty of showing the failed attempts, which gives people an accurate picture of what chasing PRs looks like. Great job on the video and even better effort on the squats 👏

[@LUMO27]

haha the ending, I think we all can relate

[@brett3554]

Nice video you kept my goldfish attention span captured all the way through with good edits!

[@hughgurney8686]

I watched this 9 months ago and enjoyed / commented then. Over the summer I decided to join a gym for the winter and like you am looking to build strength, not size, because I'm a runner. Generally I do no more than 6 reps but occasionally drop in a 8-10rep sets at significantly lower weight. As I hadn't trained in a gym for 15yrs, I started very carefully down at 50kg but by week 4 was hitting 100kg in the Smith machine and a few weeks later was doing 115kg free. But I recognise I'm not going as deep as you on these heavy ones. Today, 2nd session of week 9, I did 2 sets of 6x125kg in Smith (not deep enough) and 10x90kg after with thighs parallel - longer rest breaks than a minute though once I get past the warm-ups!

[@Housemusic90]

Like the positive vibes dude!! And awesome progression!

[@PaulSmith-pr7pv]

I was really cheering you on and celebrating on session 27! Well done mate

[@randyduane5370]

Funny ending scenes are upbeat with final scene showing humorous humility!! Well done all around!!

[@JaydonWheeler]

Nice work bro, great consistency. Love knees over toes and Keegan as well, cool to see you’ve found a training modality that fits your goals

[@lucianodinapoli]

Good progress. But why not set the safety bars a bit higher, just a tad lower than you normally go? That's what they're there for. That way you wouldn't need to fold forward like a banana when you bail out of a failed rep.

[@milank5749]

Great video. Great job. Ending was so fun. Hello from Serbia

[@ConnorCurtis]

Glad you enjoyed it!

[@TiagoTiagi-z9b]

Really good, brother. Awesome and inspiring good work!!!

[@Enigmaticus99]

Nice Editing/Production Style! And fine lifts if course! Keep it up!

[@hughgurney8686]

Great video. Interesting to note your gains - started at 100kg, week 4 - 110kg, week 14 - 120kg, week 16 - 125kg, week 20 - 130kg, week 25 - 140kg. The first 13weeks / 3mths were basically setting the stage.

[@trampflips101]

Very nice progression. My deadlift has been skyrocketing but my squat wont budge so this is good motivation.

[@tubopedia]

So damn effective. Love to see it. Want to go squat now.

[@jeremybolding3957]

Love it man! Thanks for the info! Good work!

[@Urius2013]

I think this is the right approach to get strenght and also muscle growth. I used to do 6x6 every other day for 3 months and really worked... until I get a hernia 🤣.

[@freshprince512]

this is how you produce fitness video content. well done bro.

[@ConnorCurtis]

I appreciate that!

[@polatalemdar6397]

Beast is coming 👏🏼💪🏻

[@mac5917]

Amazing video! Just started heavy squats myself again after a herniated disc💪🏼

[@lachlann2036]

Bro I really wanna see u upload more Really think u have potential to get real big Also would love to see more vids based around fitness football/soccer and like the atg program

[@sensi8127]

Good video mate. Ending was top notch too, loved it haha

[@ConnorCurtis]

Glad you enjoyed it

[@hawaiianrussian1047]

As much as young guys or beginners in general love to put emphasis on bench or deads I always highly recommended putting emphasis on squats and building your legs in general. I’ve found that getting your squat numbers up and building leg strength literally is the best way to naturally get stronger at every other lift overall including your bench and deadlift.

[@adeelali8417]

Amazing watch. I would love a hypertrophy version of this with something like 2-3 sets and high reps twice a week.

[@LennySerrano]

the best is to do hypotrophy all the time and go by 4 to 5 or 3, if you do only one you try too much wont make progress long term harder to recover when it is so light is when you try, I see more progress that way and work the weaker muscles

[@scal7122]

@@LennySerranoare you talking about sets or days?

[@Jabagenia]

Haha loved the ending !

[@octavioussage7284]

This video was super motivational im ready to go for a pr on my next session

[@ConnorCurtis]

Hope you hit it!

[@VeloAufNull]

congrats on your progress :D

[@huytruong7370]

Hey man great video. You should do ATG split squat for a couple months and see if it increases your athleticism or your vertical. Speaking of vertical, did you notice a vertical increase after your squat strength gains?

[@bernardlz]

LOL loved that ending. You a funny dude *clap*

[@nvcn86]

good depth and technique, great progress. but

[@markkinz7913]

Interesting, I've never heard of the "Dense Strength" method. Might have to give that a shot!

[@benjaminskwirut]

Love the ending! LOL.

[@zannon7]

Could you train ur weak foot everyday for a month and see what difference you get in ur shooting and finishing?That would be something interesting to see and would motivate others to work on their weak foot too :D

[@ConnorCurtis]

That has been written down on my list of videos for over 4 years! I started it twice but never made it the whole month. Might have to give it a crack this year! Thanks

[@mylesfecundo8240]

Tevvez legend🔥

[@ivanandreevich8568]

May I make a suggestion for the next time you run this if you ever do? End one of these workouts with an AMRAP set of a lighter weight. Since your frequency is only twice per week, you're going to be able to recover no problem.

[@Nandish14]

So good to see you again man. Which software do you use to track strength level?

[@ConnorCurtis]

Strength level . Com

[@JimmyBlack3308]

Dope stuff man. I’m on something similar. Can you please share where you were checking the strength percentile and levels? Would love to track that for myself. Cheer!

[@khalidmerrouchi6889]

Amazing video!🦾💪🏽

[@JessicaTheCoolestByeyall]

Was this the only lower body work you would do during the 2 days or were you able to have a full lower body workout

[@VeloAufNull]

The ending made my day haha

[@poogapooga3176]

Great idea. One way ticket to snap city!

[@dCoder92]

you should get some weightlifting shoes, it really helps with stability and all that stuff but yeah you are strong and your squatting really looks great

[@ConnorCurtis]

Yeah I should get a pair

[@turkukoulu5381]

finally uploaaddd

[@maxtrujillo9147]

this is great mate

[@yisaktolla2179]

awesome vid

[@ConnorCurtis]

Thanks

[@terrenceduarte5348]

This boy left us on a fail i diied 😂😂 Good job though mate

[@rmatveev]

So you do only squat? I'd complete this with deadlift for better composition. I personaly do squat (145 x 1 rep), deadlift (200 x 1 rep) and deeps (+25 kg x 10 reps). I replaced bench with deeps as I stuck at 110 kg x 1 rep with bench. I am 46 (almost 47) 78 kg bodyweight, 172 cm height. Today I am going to try 205 deeadlift.

[@pacoso90]

I just tried it out of curiosity and it seems very fun, I think I will continue it consistently. I have a question: how often do you test the new ceiling during the 2 singles at 100%? How do you decide when to go from 100 to 110? (example) ? every 2/3 weeks?

[@ruzg]

Inspiring video ! Can you share the link where to get that heel pad from?

[@nessfittraining9679]

Good job and great accomplishment but when am i supposed to make the PR attempts? Also, would it be safer on your neck to just let the weight roll off your shoulders and fall on the ground behind you as opposed to going forward across your neck?

[@NorakTheam]

Well done mate! What's the software you use for the body scans?

[@noradlark167]

Ending was unexpected. 😄

[@johnvishwas9117]

Amazing! I’ve been squatting everyday for a year now. I do 5x10 with the same weight. So if I’m able to hit a clean 10 reps for 7 days I’m a row I’ll add 2.5 lbs on each side and then repeat. I started with 90lbs now I’m at 180lbs for 10 reps (clean reps and not counting the bar)

[@Dylan-um9jf]

Legend

[@M1szS]

That's some crazy progress, i'm currently at 115Kg (70kg bodyweight), and can't seem to increase my squat, it just won't go up, is there something wrong with my training? I squat 3 times a week, 2 heavy 1 light

[@youqike9923]

thank you so much! Mia

[@mystmuffin3600]

Woahh your starting strength is my current strength, let's see where I end up in 6 months 💪

[@ConnorCurtis]

Good luck bro!

[@scal7122]

Hahahaha bro ur the man!!! The ending lmao

[@greghebda9134]

Great job. You are actually stronger than you know. Just the confidence that having a spotter standing there would have given you would of had you pop that last rep up easily. Practice visualisation of driving through the sticking point and you will make big jumps real quick.

[@turkukoulu5381]

you should try nuclei overload, would make a great vid

[@ConnorCurtis]

Already on it

[@EndG00gle]

Great video! But, I just wanted to point out something I noticed. It seems you twist a bit when you come out of the bottom of your squat. Probably nothing to worry about but the twist could lead to an injury.

[@ConnorCurtis]

Thanks, will look into it

[@rickmesta6033]

Good vid. What incline pad do you have on the floor?

[@lordsneed9418]

I wonder if this wouold be a good routine to try after a hypertrophy focused routine like 20-rep squats aka super-squats.

[@Nerdle777]

Nice! what are you using for the body scan?

[@genin69]

at around 5:05 did you work up to 130 in singles? did you usually work up to weight by doing singles or doubles? if you did singles it actually makes sense that you had these amazing gains.

[@McWhatevs]

Deadlift next?

[@saintsfanatic123]

Nice, what was your size/body weight at beginning and end? Thanks!

[@brenokrug7775]

that hulk reference was unexpected lmao

[@brenokrug7775]

happy for you man, you look like a great person

[@chuchuchuchia]

I would like to understand his method better. How is he deciding the weight and reps during those 10 minutes?

[@rsg833]

🔥🔥🔥

[@SacaPuuntas]

Did you notice any athletic difference after you squat gains? Vertical, speed, shooting power?

[@biglouch91]

Don't see how you can squat in the true 5 rep range (+85% of your 1RM, RPE 9) and get under the bar again after just a minute of rest... Don't see how this would actually builds strength for most people.

[@aroundandround]

7:35 A 50:40 ratio for thighs to calves looks wrong even from the body pics if the calf is measured at the maximum width and the thigh mid-femoral as is standard practice.

[@ConnorCurtis]

Yeah, I figured out that it does not measure the thigh at the biggest point. I am not sure where the software chooses to do it from.

[@dragoph]

The platform yorue using to elevate your heels looks awesome, is it sold anywhere?

[@ConnorCurtis]

Maybe like a hardware type store or Amazon. It is just a little ramp that you put in front of a doorway to make sure no one trips if it is a bit raised

[@dragoph]

@@ConnorCurtis thats awesome, I thought you made it lol.

[@trapalexx7304]

seeing you hit the 120kg pr pump me up to kill my pr today no cap😤😤😤

[@sonicrocks2007]

Did you do leg press and quad curls and ham curls on top of this as well? Or just squats?

[@Velediction121]

Hi, any video of a hard workout in the gym?? So nice job man, please add some a KZbin channel 😄😄

[@ChowdhuryRayan]

so do you train hip flexors before or after squatting? and when do you do hamstrings?

[@jonludlow]

Where can i learn more about the dense strength method?

[@conor5979]

What software does he use at minute 7:40?

[@johnwick3725]

i would also like to abuse my l5s1 disc with daily prs

[@jakuzaaa123]

Squat form crazy

[@stephenlynchy]

What is the muscle scan called/where can you get it done?

[@Leonidas-eu9bb]

the last squat attempt was with legit depth.

[@sixtyskills2814]

The biggest improvement you could have made was a pair of weightlifting shoes. These are also much safer.

[@ranilsimkajinar]

👍👍👍👍👍👍👍

[@mikekilovictor4010]

If you were going to spend so much time squatting, why not work on getting your range of motion wide enough to not need to raise your heels?

[@mostdope3178]

what do you think caused the 10 week plato?

[@Gorilla_Lu]

The ending 😅

[@nickjohnson7919]

Genuinely motivating and good for you but I would 100% not recommend most people try 1 rep maxes twice a week. For most people, that's a one way ticket to injury.

[@arnoudverschoor1381]

Where can I find more on this style of training?

[@arnoudverschoor1381]

Anyone?

[@sayless9937]

you count warm up sets in your 10 sets?

[@g1598]

i reckon if you did it with out shoes and just in socks youd be able to lift an extra 5kg from the start easy

[@TimGalloway942]

What did the rest of your lifting routine look like?