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[et_pb_column type=”4_4″][et_pb_text admin_label=”Text”]Our two day a week squat cycle is following the Wendler 5-3-1 protocol. We will be performing front squats on Monday’s and back squats on Thursdays one week, and front squats on Tuesday’s and back squats on Friday’s the following week. We will be alternating weeks with this format until the end of December for the squat cycle.
The Wendler 5/3/1 program is a popular strength training program developed by powerlifter and strength coach Jim Wendler. It’s designed to help athletes and lifters progressively increase their strength and build muscle over time. The program is known for its simplicity and flexibility, making it suitable for lifters of all levels, from beginners to advanced.
Here’s a breakdown of the Wendler 5/3/1 program:
1. Pick your lifts
- The program can focus on any strength lift BUT we’re using it to build our front and back squat:
2. Monthly Cycle:
- The program operates on a monthly cycle. Each week you will perform one of the main lifts using a different rep scheme. The four-week cycle looks like this:
- Week 1: 3 sets of 5 reps (3×5)
- Week 2: 3 sets of 3 reps (3×3)
- Week 3: 5 reps on the first set, 3 reps on the second set, 1 rep on the third set (5/3/1)
- Week 4: Deload week, lower intensity and volume to allow for recovery
3. Progression:
- The core principle of Wendler 5/3/1 is progressive overload. You aim to increase the weight you lift on each of the main lifts over time.
- After each cycle (four weeks), you increase the weights for your lifts, usually by 5 pounds for upper body lifts (bench press and overhead press) and 10 pounds for lower body lifts (squat and deadlift).
- The progression is slow and steady, allowing for long-term strength gains and reducing the risk of injury.
- Progression: The core principle of Wendler 5/3/1 is progressive overload, which means gradually increasing the weight you lift over time. The program operates in four-week cycles, with each week having a specific set and rep scheme.
- Week 1: 3 sets of 5 reps at 65%, 75%, and 85% of your one-rep max (1RM).
- Week 2: 3 sets of 3 reps at 70%, 80%, and 90% of your 1RM.
- Week 3: 1 set of 5 reps at 75%, 1 set of 3 reps at 85%, and 1 set of 1+ reps (aim for as many reps as possible) at 95% of your 1RM.
- Week 4: Deload week, with lighter weights and fewer sets to allow for recovery.
- 1+ Sets: The 1+ set in the third week is designed to test your strength and encourage you to push yourself to lift as many reps as possible. This set helps determine your progress and the weight you’ll use in the next cycle.
4. Assistance Work:
- In addition to the main lifts, you can incorporate assistance exercises to target specific muscle groups or weaknesses.
- Wendler recommends performing 50-100 total reps of a few assistance exercises like chin-ups, dips, rows, or other movements that address your individual needs.
5. AMRAP Sets:
- After completing the main work sets for each lift, there’s an “AMRAP” (As Many Reps As Possible) set at the last set’s prescribed rep scheme.
- This AMRAP set allows you to push yourself and get in extra volume. It’s a good gauge of your progress and can be very motivating.
6. Customization:
- One of the strengths of Wendler 5/3/1 is its flexibility. You can customize the program to suit your goals and needs. For example, you can emphasize specific lifts or address weaknesses by selecting appropriate assistance exercises.
7. Deload Week:
- Every fourth week, you have a deload week where you reduce the intensity and volume to allow your body to recover.
8. Cycle Continuation:
- After completing a cycle, you simply start a new cycle with adjusted weights based on your progress.
Wendler’s 5/3/1 program has been effective for many lifters looking to increase their strength and build muscle. However, it’s important to note that it’s not a one-size-fits-all program. It’s crucial to use proper form and technique while lifting and to pay attention to recovery and nutrition for optimal results and injury prevention.[/et_pb_text][/et_pb_column]
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