Sentinel
Fixed block

Sentinel

F FizPartner @fiz · 78 followers
Length
10 weeks
Sessions
25
Per week
3 days
Level
Intermediate
You start
Week 1
Access
Free

A squat specialization cycle, built by Joe at Liverpool Weightlifting Club. Five weeks of accumulation at 80% across back and front squat — reps climbing from 2x → 6x — then an intensification ladder (85 → 90 → 95 → 100%, run on both the back and front squat) into fresh 1RMs. Three sessions a week through accumulation, tapering into the peak. Bring a number, leave with a bigger one!

The plan, week by week

10 weeks, 25 sessions, in order.

Week 05 Accumulation 3 sessions
  1. MonHeavy SixesSets
  2. WedFront-Rack SixesSets
  3. FriSpeed DoublesSets
Week 06 Intensification 2 sessions
  1. MonEighty-FiveSets
  2. FriFront-Rack Eighty-FiveSets
Week 07 Intensification 2 sessions
  1. MonNinetySets
  2. FriFront-Rack NinetySets
Week 08 Intensification 2 sessions
  1. MonNinety-FiveSets
  2. FriFront-Rack Ninety-FiveSets
Week 09 Intensification 2 sessions
  1. MonTriple DigitsSets
  2. FriFront-Rack Triple DigitsSets
Week 10 Test 2 sessions
  1. Mon1RM Back SquatMax
  2. Fri1RM Front SquatMax

How a fixed block works

The whole plan, from week one

01

Everything opens at once

All 10 weeks are there from the start. Read ahead, plan around it, train it twice.

02

You set the start date

Week 1 begins the day you begin. Pause it, and the plan waits. Your week never moves without you.

03

Yours, forever

Follow it, log every session, and keep the scores in your history for good.

Start this program Free on iOS and Android
Who wrote it
Fiz
Fiz @fiz · 78 followers
Partner
Questions
When does it start?

Whenever you do. Week 1 begins on the day you start it, and the plan follows your clock, so pause it for a holiday and it waits for you rather than marching on without you.

How long is Sentinel?

10 weeks, 25 sessions in total, at 3 days a week. Every week is written and available from the moment you get access. Nothing is drip-fed.

What happens if I miss a session?

Nothing breaks. The program is a sequence, not a schedule: pick it up where you left off, or shift the week. Fiz keeps your position and your scores either way.

Do I need the Fiz app?

To train it, yes. The app is where sessions are scheduled, logged and scored, and it is free on iOS and Android. Reading the plan on this page needs nothing at all.

Sentinel is a 10-week training program by Fiz on Fiz. 10 weeks, 25 sessions, 3 days a week. 10 weeks, 25 sessions, in order. Every session is open. Tap one to read it. Level: intermediate.
Free Free on iOS and Android
Start this program