Hopefully you all had a wonderful weekend that was filled with something fun! Nothing better than being able to enjoy the fitness you’ve created in the gym, outside!
Today is the start of our new squat cycle. This cycle will go for about 8 weeks. The video below goes more in depth on what kind of cycle we will be doing, but it’s a basic 5/3/1 cycle from Jim Wendler. For the most part it’s the exact same, except we won’t be doing max reps on the last set. Only reason for that is sometimes people tend to not listen to their bodies and push it past where they should and end up getting injured. So we’re trying to avoid that as much as possible.
When it comes to this percentage work, hopefully you guys kept track of your max weight from last Monday and will use the numbers going forward. For the low percentage work, even though it might feel super easy and maybe a waste of time. You can make those sets beneficial by actually trying to move the best way possible.
Meaning, staying tight, working on perfect form (weight in heels, knees out, etc), coming up with speed, all those good things. Remember the people who are stronger with you, chances are more efficient that you at that movement. Meaning they move better, so we can work on moving better with those low percentages, instead of just thinking those weights don’t matter, only the high percentages do. If you take it with that attitude chances are you won’t get as strong as you could’ve, or get injured.
Be smart, have fun and enjoy!
5 reps @ 65%
5 reps @ 75%
5 reps @ 85%
*Use 90% of 1 RM for percentages
8 DB Thruster 35/25
12 DB Walking Lunge Step 35/25
*DB in front rack for lunges
**U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.