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Saturday, May 23, 2015

Good Squat Workout, Programming Decisions

22 May 2015


Squat, paused 135x5, 225x3, 275x3, 315x3, 345x3, 365x3 - last set was hard

Squat 405x2, 440x3 - belt and wraps on both

Back-off paused 335 x 2s x 3

Mid-shin pull 380 x 8 singles

That was it. Squats felt really strong and my hip/back injury held up fine. I feel like a comeback by the end of 2015 is still possible.

Monday I'm embarking on a slightly changed program. It will be a variant of Wendler's 3/5/1 with extra "joker" sets thrown in. I like the simplicity of the programming and the "do as much as you feel like" approach. So lots of rep PRs, except in the OH press and deadlift, where I'll still be doing singles.

3 comments:

Jason Harris said...

Oh hell, coach gonna be up in it.

Jason Harris said...

BTW, nice and heavy on the squats, glad the back/hip is feeling better.

Fatman said...

Thanks, hopefully the 3/5/1 experiment will bring my squat back up to 90-95% of the pre-injury level. I made great gainz on the squat the first time I ran 5/3/1.