You can find the new squat program calculations HERE Andfit 8 week back squat program (Wendler variation)

We’re starting a new 8 week back squat program today. The squat is our foundational movement and the more profisient and strong you are through the squat the more stable and effective you’ll be through every other movement that might get thrown at you. The squat engages our quads, hamstrings and glutes and places a big demand on our core and lower back muscles meaning you not only end up with strong good looking legs and backside but you also develop a strong core!

Please download the squat program spreadsheet above and enter your current 1RM Back squat. You can then print out you complete 8 week program with all your numbers.

 

A.) Mobility + activation

Hips

 

B.) Back squat – Week 1, session 1

5 @ 57.5%

5 @ 67.5%

5+ @ 77.5%

Boring but big @ 55%

 

C.) Conditioning

TABATA Burpesss (score = total reps)

Rest 1min

TABATA Pull ups (score = total reps)