February 17, 2022

Posted By: Christi

Wendler Back Squat – Week 8
Back Squat 1×3 at 70% 1RM
Back Squat 1×3 at 80% 1RM
Back Squat 1×3+ at 90% 1RM

Week #8 of our 5/3/1 progression! Reminder that these percentages are based off of 90% of your max with an additional 10 lb increase from week 4! So a total of 20lbs from the start of the cycle. Weights increasing on the barbell so make sure you are keeping that range of motion legit and owning your movement. Don’t skip out on this in order to get a rep or two more. It will pay off in the long run! Take 1 set every 3 minutes.

Post Work
Every 3 min for 9 mins do:

10 Romanian Deadlifts, pick load
10 Arnold Press, pick load
20 Banded Tricep Extensions

Accessory lifts today include a variety of movements. Each one should be done with the heaviest load you can handle while still being able to maintain position. Work near but not to failure. The Romanian deadlift is intended to be done with a barbell and should have the last 2-3 reps feeling pretty tough. The arnold press is to be done with dumbbells. Use the heaviest weight you can while working in a controlled manner. Lastly, the banded tricep extension should be done in an unbroken set of 20 reps.