The 9-Session-a-Week Program Added 40kg to His Squat

Eight weeks ago, Winson Lam ( follow him here   / winsonnlamm   ) failed a 140kg squat. Today, he flew down from Brisbane to test his 1-rep maxes in a full Squat, Bench, and Deadlift (SBD) day after surviving one of the most grueling training blocks in existence. The Program (Charles Poliquin’s Super Accumulation): Volume: 9 whole-body sessions per week. Schedule: 6 mornings of squats/upper body push-pull, plus 3 afternoons featuring deadlifts (10 sets of 6 snatch from a deficit) and more upper body work. Nutrition: 4 grams of protein per kilogram of body weight to survive the volume. The Result: A 5kg gain in solid body weight and a massive jump in absolute strength. 00:00 - The Super Accumulation Program & 4g/kg Protein Rule 01:38 - Winson's Initial Baseline (The Failed 140kg Squat) 04:14 - Overcoming Knee Surgery & Shifting to Low Bar 06:15 - Squat: Fixing the Rack Height & Looking Straight Ahead 10:39 - Dialing in the 3-Step Walkout Mechanics 22:38 - Squat Tempo: Transitioning into the "Valley" 30:59 - The 170kg Squat Build-Up 36:06 - 180kg Squat PR Attempt 41:43 - Deadlift 45:32 - Fixing Rising Hips & Finding the Balance Point 52:19 - Engaging the Lats: The Shin Guard Cheat Code 57:22 - 180kg Deadlift PR Attempt 58:35 - Bench Press 01:02:16 - Breathing & Keeping the Scaps Stacked 01:10:09 - 150kg Fatigued Bench Press PR 01:13:33 - Why SBD Testing Days Suck & Winson's Street Lifting Future