19 January 2015
So, we are entering into week 3 of the back squat plan. As
we come upon Monday, tomorrow, here’s what we’d like to see: Successfully squat
a set of 5 good reps at the same weight you did last Monday, then after a
healthy rest period (3-5 minutes), add 5 pounds to that number and attempt to squat
5 more good reps. The goal of this program is not to PR every single Monday,
but to get you squatting “tonnage” or, heavier weights, more often. If you only
manage 3 reps out of the 5 on the last set, fine, but your 5RM number you’ll
use for the rest of the week will be the number you most recently got 5 with.
Then, next Monday, you’ll try again with that number and aim to get 5/5. A
general overview of the program looks like this:
Mondays- increasing weight for 3 sets of 5 reps.
Wednesdays- high rep, minimal rest @ 70-80% of Monday’s heaviest
5. This day is about building muscular endurance with lighter weight and more
reps, in a shorter amount of time.
Fridays- 2 sets of 5 reps @ Monday’s heaviest 5. This is
about getting more work out of your heaviest weight.
There will be some Wednesdays and 1 Monday when we will NOT
be squatting. Over the next few weeks we will be squatting a LOT, including
some squat clean/snatch and overhead squat work. So, you may probably NOT PR
your 5RM every Monday. The goal is to see an increase in your 5RM after the 8
weeks. So, week 8 should be a PR over week 1. From weeks 3-7 you may only see
an increase in your number 1 time, and that’s okay. So, my point is, don’t get
discouraged if you don’t see an increase EVERY single Monday. There may be 2 weeks
in a row where you’ll work with the same number.
More on programming tomorrow…
19 JANUARY 2015
And because its Martin Luther King, Jr. day, here you go, listen
as you drink your coffee in the morning, thankful that we are lucky enough to be living in the
generations that followed the Civil Rights Movement.
Let Freedom Ring
Posted on Sun, January 18, 2015
by D. Soprano