Week 6

Depending on the results of your latest test, continue with the appropriate week and column.
Note, if you weren’t able to manage 75 squats, be sure to repeat Week 5.

  • If you managed 75 – 90 squats, follow column 1.
  • If you completed between 91 & 110, column 2 is for you.
  • More than 110 consecutive squats? Tremendous! You’ll be following column 3.



week 6: pick the appropriate column depending on your latest test results
DAY 1

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

75-90 squats 91 – 110 squats > 110 squats
SET 1 34 54 63
SET 2 40 67 76
SET 3 27 34 47
SET 4 20 31 40
SET 5 max (at least 54) max (at least 67) max (at least 76)
DAY 2

REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 19 27 30
SET 2 19 27 30
SET 3 21 31 40
SET 4 21 31 40
SET 5 19 27 32
SET 6 19 27 32
SET 7 13 24 29
SET 8 13 24 29
SET 9 max (at least 59) max (at least 72) max (at least 81)

 

DAY 3

REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 18 30 35
SET 2 18 30 35
SET 3 23 40 45
SET 4 23 40 45
SET 5 22 31 35
SET 6 22 31 35
SET 7 19 24 30
SET 8 19 24 30
SET 9 max (at least 67) max (at least 81) max (at least 100)



Well? Did you make it through Week 6? If you did; congratulations – you should be very proud of your achievements and ready for one final test.

If you struggled with Week 6 (many people do), no problem, just repeat the appropriate week and try again. Maybe an extra couple of days rest will benefit you?

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