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More squats?
I'm doing 5/3/1. I do 2 exercises after the main lift most days. I want to work on building my squat. This is what I plan on doing...
* Military Press 5/3/1 Dips ...1 set weighted as many as possible 2 sets bodyweight as many as possible Pull Ups ...1 set weighted as many as possible 2 sets bodyweight as many as possible * Deadlift 5/3/1 Power Shrugs ...3 sets x 10 Squats ...3 sets at 50% of 5/3/1 max x 15 * Bench Press 5/3/1 Close Grip Bench Press ...3 sets x 10 Barbell Rows ...3 sets x 10 * Squats 5/3/1 Leg Press ...3 sets x 10 Leg Curls ...3 sets x 10 * Does anyone think doing the 3 sets of Squats at 50% on deadlift day will have a negative effect on improving my Squats? |
No. I think squatting 2X per week is ideal. You could play a bit with that 50% after a cycle or 2 if you feel it is to light.
I like the plan Jay. The only change I would suggest is to do pull-ups before dips on Military Press day. I made my best gains on squats when I did them 2X per week. |
It's similar to Wendler's Boring But Big Challenge. I'd try it and see how it works for you. My only problem is the 3 sets of high reps and how that's going to effect your squat goal. If it's volume that you want I'd be more likely to stick with moderate reps.
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That's why I posted his question. I'm trying to improve my squats some ;) Thanks! |
My only thought is that if you're going to trust Wendler on his progression scheme, you might as well trust him on his assistance recommendations too. He's a big fan of five sets of ten reps.
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Thanks for your help Off Road! |
Happy to help. I like discussing the assistance stuff anyways, there are so many different ways to go about it. It's really up to personal preference and what works for you individually. Some other considerations could be 3 sets of 10 reps at deload percentages as in his full-body routine, or three sets of 10 reps at 65%. So many different ways to do it.
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I always suggest using a lighter squat as an auxiliary movement if you can. I would also suggest trying to get in some more quad work.
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Just thinking out loud here so take this with a pinch of salt
Lets assume you want to get that 1RM up on squats … Would it make more sense to do the big 5/3/1 day for squats earlier in the week and then do the rep work for them later in the week? Easy solution I see here is just swap the deadlift and squat day ….. |
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