We are starting a back squat program today - we will be using Jim Wendler's well known 5/3/1 program. For you Chris Spealler fans out there, you might like to know that he used it extensively over the past year to increase his back squat numbers in an effort to make him more competitive with the big boys. We'll discuss more of the details about this program as we get into it in the coming days and weeks, but for starters, Mondays will now be squat day (during this program).
With this in mind, two important points probably need to be made. First of all, you need to squat. If you miss back squat day, you will be able to make up your squatting on your next day in lieu of whatever strength/power move is programmed for that day (unless that day happens to only have a metcon programmed). Secondly - keep a journal or log. You should be doing this already, but this becomes even more important as we start this program - 5/3/1 is a percentage-based program, so having your numbers handy (and accurate) in the gym is paramount. You're putting in the work, so don't hurt your own efforts by not keeping a good journal.
Back Squat
Find your (theoretical) 1 RM.
You have two options as to how to proceed:
- Estimate your 1 RM. Take 80-85% of your estimated max and perform as many reps as possible (be sure to take enough warm-up sets beforehand).
- Take your most recent 3 RM or 5 RM. Use this weight and perform as many reps as possible (again, be sure to warm-up adequately).
Whichever option you choose, we will then use those numbers (weight and reps) to calculate your theoretical 1 RM. This will guide your squatting efforts in the weeks to come. Get ready to set some PRs!
"Running Jackie"
For time:
800m run
50 Thrusters, 45#/33#
30 Pull-ups
