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Old 03-12-2013, 09:07 AM   #1
BigJosh
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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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