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Old 03-12-2013, 09:07 AM   #1
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Default 5/3/1 "T-Baggins" Squat Cycle

This is a variation of 5/3/1 for Squating that I wanted to share. It involves lower rep ranges and more sets. There are actually 2 variants of this approach:

Variant 1(sets x reps):
Week1
65% 2x2
75% 2x2
85% 2x2

Week2
70% 2x2
80% 2x2
90% 2x2

Week3
75% 2x2
85% 2x2
95% 1x2

Variant 2:
Week1
70% 2x2
80% 2x2
90% 2x2

Week2
65% 2x2
75% 2x2
85% 2x2

Week3
75% 2x2
85% 2x2
95% 1x2

Notes:
In variation 2 week 1 and week 2 are swaped (vs. variation 1).

More information is available in 5/3/1 for powerlifters.

Wendler states that you may be able to apply this approach to other lifts, but he hasn't done it as of publishing 5/3/1 for powerlifters.

Wendler also states this approach isn't as good for hypertrophy. Howerver, IMO, i think that's a bit unaccurate because you could still add in high rep assistance work on either this day or "deadlift" day.
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Old 03-12-2013, 09:22 AM   #2
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with a name like "T-Baggins," how could any program go wrong?

that looks good, actually. like you said, you can always add accessory work (which i'd definitely do) for volume. or maybe you could even do 2 weeks with assistance, 1 week without.
i prefer variation 2. i dislike linear progressions. i had a bad experience with a standard 12-week periodization scheme. i'm sure i was making lots of newbie mistakes -- like not eating enough -- but i still don't like looking down the line and seeing nothing but straight increases in intensity or volume.
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Old 03-12-2013, 01:54 PM   #3
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For intermediates I would add some rep work somewhere.

I also like doing the heavy work first, so on 85-90-95 days I would recommend heavy sets first, then backoff sets. It is my opinion that you should always do your heavy work when you are freshest.
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Old 03-13-2013, 06:32 AM   #4
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I believe this cycle was done in briefs and is geared towards multiply lifting. Rich trains at westside now and at the time was training at the EFS compound.
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Old 03-13-2013, 09:16 AM   #5
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Quote:
Originally Posted by ehubbard View Post
I believe this cycle was done in briefs and is geared towards multiply lifting. Rich trains at westside now and at the time was training at the EFS compound.
In the write up of this approach it mentions that he did train at westside and wanted something with more sets under the bar. I'm pretty sure it states that he was doing this raw (belt, knee wraps).
I will double check this evening and get back to you on that.
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Old 03-13-2013, 09:22 AM   #6
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looks promising bro along for the ride for results! kill it!
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Old 03-18-2013, 10:37 AM   #7
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Default

Quote:
Originally Posted by ehubbard View Post
I believe this cycle was done in briefs and is geared towards multiply lifting. Rich trains at westside now and at the time was training at the EFS compound.
Wendler addresses this in 5/3/1 for powerlifters. I don't have the book in front of me, so I can't repeat it word for word.
Basically, he says Rich did this style training in briefs. He goes on to say if you are a geared lifter it is a good idea to do this in briefs. He also says if you are not a geared lifter than you should just do it with a belt.

My take from this is while this can be done by a geared lifter and Rich did it in briefs, it can be done just the same by a raw lifter.

I guess I shall see it's effectivness for a raw lifter soon enough....
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