Wendler 5/3/1 Back Squat – Cycle 2, Week 1
5 x 65% 1RM
5 x 75% 1RM
5+ x 85% 1RM
**Note – your 1RM for cycle 2 should be 5-10 lbs heavier than from the last cycle. Wendler recommends NOT increasing by more than 10 lbs. Once you’ve determined this number, then you can calculate the weights for each set for today’s workout. For a spreadsheet to make these calcs easier, click here.
*score total reps of both movementsWhat if I were to tell you that there was a way to prepare for a workout that would help you both maximize your performance, and reduce you chances of injury? Would you be inclined to try it? If you’re anything like me, the answer is a resounding, “Yes!”
A couple weeks ago, John traveled out to CrossFit Maximus in Kentucky. In chatting with Jim Laird, their strength coach, he mentioned his recent back injury and our recent start of the Wendler 5/3/1 Back Squat program. Turns out that Jim (who has a back squat of 1,000 lbs) was Wendler’s roommate at one point… knows the 5/3/1 program well… and has has developed a glute, torso warm-up that he uses with his athletes prior to them starting a strength workout. John got Jim to agree to videoing it to share with us. Check it out below. Try it out… worked wonders for John’s back injury he’s been nursing for the past month. How’s it work for you?