Week of 4 July, 2021

***Monday 7/5 Open gym ONLY 10am-noon***

We are entering week 11 of the Ben Smith Squat Strong program. For day 1, we will squat on Tuesday. There will be open gym on Monday – I have posted week 11, day 1 squats if you really want to get it done on Monday. If you squat on Monday, I will have a simple workout for you to do on Tuesday.

There is small amount of confusion over the numbers from time to time, especially in phase 2. During phase 2, there is a little more wiggle room built into the working sets. Ben may suggest 80-90%. I can’t put the 2 different numbers, and I look it up via the book on my phone – or I put the number in the middle – 85%. So, in the working sets, you stick pretty hard to the warm up numbers. In the last sets, you can go with the numbers I’ve suggested, but you can go add 5-10 pounds from week 9, day 1, 21 June. For your set of 5, use the percentage I’ve suggested or try to set a 5RM!

If you have been doing the accessory work, you will notice I am adding dips to the regimen.

Back Squat for load:
#1: 10 reps @ 30%
#2: 10 reps @ 30%
#3: 5 reps @ 50%
#4: 3 reps @ 70%
#5: 2 reps @ 80%
#6: 1 rep @ 85%
#7: 3 reps @ 97%
#8: 5 reps @ 87%