531 Back Squat

Day 50

Back Squat: 5/3/1+ (Cycle 2)

Back Squat 5/3/1+

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

Goal: 2, Max: 3

531 Back Squat

Day 57

Back Squat: Deload (Cycle 2)

Back Squat Deload

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

531 Back Squat

Day 64

Back Squat: 5/5/5+ (Cycle 3)

Back Squat 5/5/5+

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

Goal: 7-8, Max: 10

531 Back Squat

Day 71

Back Squat: 3/3/3+ (Cycle 3)

Back Squat 3/3/3+

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

Goal: 4-5, Max: 7

531 Back Squat

Day 78

Back Squat: 5/3/1+ (Cycle 3)

Back Squat 5/3/1+

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

Goal: 2, Max: 3

531 Back Squat

Day 85

Back Squat: Deload (Cycle 3)

Back Squat Deload

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

531 Back Squat

Day 92

Back Squat: 5/5/5+ (Cycle 4)

Back Squat 5/5/5+

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

Goal: 7-8, Max: 10

531 Back Squat

17 sessions· page 2 of 3

Back Squat: 5/3/1+ (Cycle 2)

Back Squat 5/3/1+

Back Squat: Deload (Cycle 2)

Back Squat Deload

Back Squat: 5/5/5+ (Cycle 3)

Back Squat 5/5/5+

Back Squat: 3/3/3+ (Cycle 3)

Back Squat 3/3/3+

Back Squat: 5/3/1+ (Cycle 3)

Back Squat 5/3/1+

Back Squat: Deload (Cycle 3)

Back Squat Deload

Back Squat: 5/5/5+ (Cycle 4)

Back Squat 5/5/5+