December 28, 2021

Posted By: Christi

Heavy Day!

Wendler Back Squat – Week 1
Back Squat 1×5 at 65% 1RM
Back Squat 1×5 at 75% 1RM
Back Squat 1×5+ at 85% 1RM

During this cycle, we are going to be doing Jim Wendler’s 5/3/1 method. This will be a good challenge with some added benefits. The way that the 5/3/1 method works is, you will take your 1 rep max, find 90% of that, and base the percentage work off of that 90% number. It’s important that you use 90% otherwise it is going to be far too challenging. The loading in this cycle will feel light to start but will get more challenging as the weeks go on. Each week the final set will have a + sign attached to it. This simply means that we want you to go for broke and get as many reps as you can at that weight. Be sure you are using a 1RM that is currently realistic for you to hit. You should have a good idea from our last Back Squat cycle. If you are unsure stay on the conservative side. Take 1 set every 3-minutes.

Post Work – Part 1
Dumbbell Strict Press
*Using 2 DB’s, use the heaviest weight you can for each set that allows for unbroken sets.

Post Work – Part 2
Dumbbell Front Foot Elevated Reverse Lunge
*Using 2 DB’s at your side, elevate your front foot on a plate that is 2-3″ off the ground. Use the heaviest weight you can for each set that allows for unbroken set.

Finishing today off with a variety of accessory lifts. Feel free to super-set these lifts or work through one exercise entirely before starting the next.