531 Back Squat

Back Squat Baseline

Spend 20 minutes working up to your 1RM (one-rep max).

Err on the side of caution. Going full send will sabotage you in your first cycle. Think 90% effort with impeccable form.

Back Squat 5/5/5+

• 5 reps @ 65%
• 5 reps @ 75%
• 5+ reps @ 85% (as many reps as possible)

Goal: 7-8, Max: 10

Back Squat 3/3/3+

• 3 reps @ 70%
• 3 reps @ 80%
• 3+ reps @ 90% (as many reps as possible)

Goal: 4-5, Max: 7

Back Squat 5/3/1+

• 5 reps @ 75%
• 3 reps @ 85%
• 1+ reps @ 95% (as many reps as possible)

Goal: 2, Max: 3

Back Squat Deload

• 5 reps @ 40%
• 5 reps @ 50%
• 5 reps @ 60%

Back Squat 5/5/5+

• 5 reps @ 65%
• 5 reps @ 75%
• 5+ reps @ 85% (as many reps as possible)

Goal: 7-8, Max: 10

Back Squat 3/3/3+

• 3 reps @ 70%
• 3 reps @ 80%
• 3+ reps @ 90% (as many reps as possible)

Goal: 4-5, Max: 7