New Strength Cycle…
STRENGTH
Back Squat (Wendler 5’s)*
Set 1: 40% of 90% of 1RM x 5 reps
Set 2: 50% of 90% of 1RM x 5 reps
Set 3: 60% of 90% of 1RM x 3 reps
Set 4: 65% of 90% of 1RM x 5 reps
Set 5: 75% of 90% of 1RM x 5 reps
Set 6: 85% of 90% of 1RM x MAX REPS (As many reps as possible, stopping 1-2 reps short of failure.)
You MUST get MORE THAN 5 reps on set 6. Reference Big Lifts 2 and the “To Beat” area on the top left of your screen
*Assuming you hit all of your numbers last month (You got 5+ reps on 5’s week, 3+ reps on 3’s week, and 1+ reps on 1’s week), increase your perceived 1RM on HBBS by 10lbs. So, if your perceived 1RM last month was 375, your new perceived 1RM is 385 and you will base all of your sets off of 90% of 385.
CONDITIONING
Five MAX EFFORT sets of:
1 Min Max Cal Row
3 Min Rest
*Score total Cal Rowed
