I would start by learning how to properly squat and hitting depth getting stretch reflex, you don't just show up to the gym and know how to squat, so that's problem number

1. and while doing 80 percent of your bodyweight is only 128lbs. If you can't do that already I'd be amazed.

2. start slow, 5x5 is normally best, or you can do 5x3x1 or 7/5/3 I think the other one is.

just follow a rep scheme and change the intensity all week.

work your way up to squatting 3 times a week.

What you'll need to do is establish a 1 rep max or estimate a 1 rep max based off of a squat that you can do for 3 reps but not 4. So for sure you'd have to fail if you'd try a 4th.

then take 95% of that number say 130lbs roughly about 120lbs (you'll have to round off in 2.5 or 5lb increments. so 122.5 would be more accurate.

1st day you'd come in and squat 65-70% for 4x7-8 reps, on that day do front squats as well 2x7 around the same %

2nd day come in and do 6x3 around 75%

3rd day if you can make your way to it. 5x2, 5x1, 7x1 of around 85%

in 4 weeks do 95% for as many reps as possible cap is 10.

adjust your next training cycle with the estimated 1rm of that number (there are plenty of calculators on the internet to help you with this)

leg accessories.

bulgarian split squat
single leg press
calf raises
hamstring curls.

all of those at about 3x10 up to an optimally heavy weight that you can manage for 3 sets and slowly bump it up as you get stronger.

that's about as cookie cutter as you can get.

otherwise you can just get a 40lb medicine ball for 200 bucks and do wall balls 10x10 3 times a week. (google that) and it should build the reactive muscle you want.

Maybe a Smolov routine? Dunno, that sounds horrible, lol. I did 30 reps with 135 pounds and that fucking sucked. Couldn't imagine what getting to 50 reps would be like.

To nato's credit, he's already quite the motherfucker at climbing at the moment.

It's funny, Chris Carmichael (mega cycling coach) has gone back and forth in his opinion of whether powerlifting is beneficial to cyclists in the end. I've read stuff of his where he said along the lines what Silock said. His angle is "it can't hurt, but don't expect miracles".

I guess it would be smart in the off-season, but might contribute to overtraining in the "on" season.

I don't know if 50reps even counts as "powerlifting", it also seems like a good recipe for bad form and an injury.

Just seems like there are better uses of time and training if you're just trying to weekend warrior it is all.

I guess it would be smart in the off-season, but might contribute to overtraining in the "on" season.

heavy 20 rep squats and don't forget about deadlifts. I'd think deads would help more in cycling

If you want to be a good climber, you need to practice climbing.

It's fine if you want to work on your squat, but there's no substitute for actually doing it.

That guy is . . . a bit ignorant.

"Remember that bodybuilders have no need for real strength;"