Keep making incremental progress in your 5RM back squat as long as you can. That will eventually mean 5# or maybe even 2-3# increases week over week. But at some point everyone stalls. When that happens, here’s what to do. Take each of these steps one at a time to keep your Friday intensity day moving up. After you stall at each step, move to the next. Do not be a dummy and make more than one change at a time. Take one step at a time to keep progressing as long as possible at that step.
- Perform 6 sets of 5 reps on next Monday’s volume day. Re-test 5RM next Friday.
- Friday becomes 2 sets of 3 reps instead of a 5RM. Measure the heaviest load you can work for 2×3. Keep doing sets of 5 on volume day.
- Friday becomes 3 sets of 2 reps.
- Friday becomes 5 sets of 1 rep.
- Return Friday to a 5RM and re-test.
All of you will stall at different times. So you will all move to different stages at different times. Keep progressing at each stage as long as you possibly can, even if only by 2-3#. You will actually make fewer long-term gains if you rush to the next stage.
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