THE SQUAT FAMILY: PROGRAM FOR STRENGTH + REP MAX CALCULATOR

10 Apr

 These principles can be applied to any weighted movement but for simplicity sake we will be using the Back Squat. 

Most importantly you need to have a plan, what are going to lift each time you go to the gym.?

 4-week progressions, remember that jumps in weight will happen slowly

HOW TO DO IT 

Take some advice from the best Powerlifters in the world.  The program that has worked best for me is Jim Wendlers 5/3/1 system (CLICK HERE  FOR DESCRIPTION OF 5/3/1 PROGRAM)


4 WEEK CYCLE PROGRESSION

NOTE: Click HERE to see the article explaining how to calculate these numbers 

WEEK 1 
75% x 5 reps
80% x 5 reps
85% x 5+ reps (at least 5 reps but this is your set to max out)

WEEK 2 

80% x 3
85% x 3
90% x 3+ (at least 3 reps but this is your set to max out)

WEEK 3 
75% x 5
85% x 3
95% x 1+ (at least 1 rep but this is your set to max out)

WEEK 4 (recovery week) 

60% x 5
65% x 5
70% x 5 

QUESTION:

Shoulder I alternate exercises?

ANSWER:

It is up to you, try changing things up every 4-weeks. For example 4-week Back Squat phase followed by a 4-week Front Squat phase then repeat. 

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