Monday April 10, 2017


Back Squat
5 x 5 @ 65, 70, 75, 80, 85%

We are in week 1 of our strength cycle. Last week we found 1 RM's for our back squat and deadlift. For the duration of this strength cycle, we will take 90% of our 1 RM prior to doing the calculations. It may seem a bit confusing at first, but here is an example.

Last week Riley found a new 1 RM back squat of 100lbs.

so..... for the purpose of the cycle, she will find 90% of that, which is 90lbs.

Now, take 90lbs and find 65%, 70%, 75%, 80% and 85% and you will arrive at your 5 working weights.

1 x 5 @ 58 lbs
1 x 5 @ 63 lbs
1 x 5 @ 67 lbs
1 x 5 @ 72 lbs
1 x 5 + @ 76 lbs

WHOA! There is a "+" sign in there, what the heck, help! I am panicking!! What does that mean?!?!

It simply means, If you feel good, you are allowed to do more than 5 reps at that last weight. If you do not feel up to it, don't sweat it, just do your 5 and move on.

The cycle will flow this way between rep ranges of 5, 3 and 1 before a deload week and another 3 weeks of lifting. The last set is always a "freedom" set, allowing you the option of doing more, or not, which is totally your call.

As you log your score, we will keep track of our last set each session, because that is our most potent and stimulating set. It will allow you to enter your weight plus reps. Remember, 5 is the minimum.

Now lets get to work and and get STRONG!


10 Push Press 95/65
10 Front Rack Lunge (alternating)