5/3/1 is a wave loading rep scheme, popularised by Powerlifter Jim Wendler. Enterprise coach Tyler Consett planned out a 12-week strength phase centred around improving my high bar squat. For advanced lifters with good movement patterns, 5/3/1 is a great strength training protocol which gives you exposure to lifting near maximal. I’m at the tail end of my 12-week phase so looking forward to posting a new high bar squat PB soon.
If you’ve used 5/3/1 in the past and it didn’t work for you, chances are you started your waves with too high of a percentage of your 1 rep max.
My previous 1 rep max is 170 kilos on a high bar squat (195 kilos on a low bar squat). We started this phase at 155 kilos for my singles and a measly 120 kilos for my first wave of 5 reps.
Below is the exact programming for the squat for the next four weeks.
Writing this, I’m about to begin week 3. Wish me luck! Aiming for 177.5 kilos on the high-bar at a body weight of 85 kilos, this would put me just over two times body weight for the lift and see an increase of 7.5 kilos on my personal best.
If you give this a try, ensure your movement patterns are sound to begin with and keep in mind, I train with Tyler twice a week and followed a specific 8-week training phase to prepare me for this training phase.
Always safety first. Earn the right to max out and do in the care of a professional.
Mark Ottobre
Enterprise Fitness
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