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Thread: Intermediate squat programming

  1. #1
    Join Date
    Feb 2018
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    Denmark
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    Default Intermediate squat programming

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    The 4 day split in ppst3 regarding "one lift per day" programs the squat in cycles with 5x5, 5x3 and 5x1. How should you go about the weight selection?
    The 5x5 weight is pretty intuitive from earlier experience with Texas method style programming, as is the 5x1. But how about the correct weight for the 5x3? I seem to have a bit of difficulty hitting the right intensity in this rep range from lack of experience. Any help is appreciated. Thanks.

  2. #2
    Join Date
    Jan 2023
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    247

    Default

    What is your 5x5 and 5x1 currently?

  3. #3
    Join Date
    Apr 2023
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    347

    Default

    Alternating fives, singles, and triples is done based on the weights determined during the "running it out" phase of the Texas method. If you have experience with the Texas method, use the weights you determined were heavy for triples and singles during that.

    The 5x5 in the split routines is not a TM style volume block: it is the only exposure to the lift throughout the week, and so has to be done at a weight approaching the 5RM. It should be calibrated based on previous intensity day PRs, not volume day PRs, if you're transitioning from the Texas method.

  4. #4
    Join Date
    Dec 2021
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    514

    Default

    What is your reason for changing to this program?

  5. #5
    Join Date
    Jun 2015
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    Garage of GainzZz
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    3,273

    Default

    If you did the Texas Method, your light day was 5x3. How did you program it then?

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