Back Squat MEN: 135 LB (1 x 45 plate each side) WOMAN: 95 LB (1 x 25 plates each side)
-This is the first of a series of 4 tests that will give you a general estimate of your current strength level.
-These numbers are a great starting point however I’ve found using 75-80% of 1 RM works well for this test also
-Full ROM Squats (below parallel)
-Using a medicine ball is a great way to assure your reaching full ROM
click HERE to see an article on using a medicine ball when you squat
click HERE to see a video on HOW TO BACK SQUAT
-Perform as many reps as possible in 3:00
Q) Whats the benefit in knowing these numbers?
A) These numbers are very useful when planning a strength phase especially for beginners. When starting a program like 5/3/1 its important to know what your potential 1 RM numbers are. Ive found using the 3:00 AMRAP method gives me a fairly accurate way of assessing my starting weights without having to do true 1 RM testing.