Squat 100

Wednesday Friday Sunday Monday

Week 1 4x9 70 5x7 75 7x5 80 10x3 85
Week 2 4x9 80 5x7 85 7x5 90 10x3 95
Week 3 4x9 85 5x7 85 7x5 90 10x3 100
Week 4 Rest Rest Rest Test new max

New Squat 100

1 Rep Max Intense Phase

Week One
Monday 3 65 4 75 3x4 85 5 85
Wednesday 3 60 3 70 4 80 3x3 90
Friday 4 65 4 70 5x4 80

Week Two
Monday 4 60 4 70 4 80 3 90
Wednesday 3 65 3 75 4 85 3x3 90
Friday 3 65 3 75 4 85 4x5 90

Week Three
Monday 3 60 3 70 3 80 5x5 90
Wednesday 3 60 3 70 3 80 2x3 95
Friday 3 65 3 75 3 85 4x3 95

Week Four
Monday 3 70 4 80 5x5 90
Wednesday 3 70 3 80 4x3 90
Friday 3 75 4 90 3x4 95
2x5 85

2x4 90
3 95