January 25, 2022

Posted By: Christi

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

Week #5 of our 5/3/1 progression! The listed percentage is based on 90% of your 1RM + 10-pound increase. For the final set, you will go for broke and accumulate as many reps as you can so long that you are moving well and feeling good. Take one set every 3-minutes.

Accessory Work
3 Rounds For Quality:
8ea Single Leg Box Step Up
12 Dumbbell Bench Press
:40 sec GHD Hip Extension or Superman Hold

Accessory work today involves a variety of different lifts that not only offer variance but also keeps you strong and healthy. The single-leg box step up is to be done with holding two dumbbells at your side. Ideally, you are using the heaviest weight you can handle while maintaining quality form. Work all reps on one side and then the next. The bench press should have you using the heaviest weight you can in an unbroken set. The GHD hip extension has you holding the top of a hip extension. Focus on keeping your back flat, avoiding the urge to overextend.