Programming[tabl class=”table-condensed” caption=”” width=”100%”] Workout A, Workout B
3×5 Overhead Squat., 5×3 Overhead Squat.[/tabl]
How to Progress
Every time you complete Workout A or Workout B add a total of 5 lb to the bar for the next workout. Feeling sluggish? Feel free to stay at the same weight for 1-2 cycles as you adapt to squatting multiple times a week.
What if I am stalling?
During this phase of training, there shouldn’t be any stalls. You should be able to add 5 lb each time you do a workout. If perchance there is a week where you are unable to add weight – the next time you do the workout stay at the same weight. If again you are unable to add weight you will stay at the current weight until are you able to complete an entire 3×5 at that weight.
In the Intermediate phase, you are introduced to Overhead Squatting and squatting multiple times a week. By this point, you will be up to 2 to 4 squatting workouts a week. This will be a shock on your system but you’ll be OK. Don’t believe me? Read Squat Everyday. You’ll be sore but you’ll adapt and be better for it and have a booty to boot.
When to move to the next level?
Open up the weightlifting spreadsheet that you originally downloaded in the Program Design lesson and make sure your current stats are inputted for this movement. Take a look at the 1RM Weight Ranges table and find this movement and movement level. You’ll see a numerical range. You will progress to the next level once your 1RM surpasses the upper end of the range. For example, let’s assume a 135 lb female athlete named Rachel is in the beginner bench press level with a 3×5 at 90 lb bench press. The upper end of her range is 116. So she will progress to Elementary bench press once her estimated 1RM is 116 or slightly over. Now, noticed I said estimated 1RM so there is no need to actually test your 1RM. The way you can get your 1RM from your 3×5 is to multiply by 1.15. Rachels estimated 1RM is 103.5 given her 3×5 is 90 ( 90 * 1.15 = 103.5 ). This means she is not ready to move onto Elementary. She will be ready to move onto Elementary once she can do a 3×5 bench press at 102.5 lb which will give her an estimated 1RM at 117.
Once you surpass this level, mark this lesson as complete and go to the Upper–Intermediate Overhead Squat lesson.