Block 1 – Year 10: Open Sets, 5/3/1, and laying the foundation for a new year!

Every year at STS starts the same way—by asking one simple question:

Where are you at right now?

Not where you think you are. Not where you used to be. But where your strength, fitness, and technique truly are TODAY.

That’s the purpose of Block 1 – Open Sets. This block is designed to establish an honest baseline so the rest of Year 10 can be built on something real.

The Goal of Block 1

Block 1 isn’t about maxing out or proving anything. It’s about collecting accurate data.

This block helps us:

• Identify true strength levels

• Reinforce movement standards

• Set appropriate training maxes

• Build a foundation for long-term progress in 2026

What Are Open Sets?

An open set is a set without a fixed rep target.

Instead of stopping because a number is written on the board, you continue the set until you reach your technical limit—the point where quality can no longer be maintained.

A set ends when any of the following break down:

• Full range of motion

• Proper body position

• Controlled tempo or consistent bar speed

Open sets replace guessing with feedback. They show how much high-quality work you can actually perform, not how well you can chase reps.

How Progress Works in This Block

Across the four weeks of Block 1, open sets allow for natural progression.

As technique improves and confidence builds, you may:

• Perform more clean reps at the same load

• Maintain strong positions deeper into a set

• Use slightly heavier weights without losing execution

  
  

Progress is not forcing ugly reps.Progress is increasing the amount of quality work you can sustain.

How 5/3/1 Fits In

Strength work in Block 1 is built around the 5/3/1 training method.

5/3/1 uses:

• Conservative training maxes

• Structured weekly loading (5/3/1 waves)

• Weights that allow consistent, repeatable effort

  
  

In this block, the working sets of the main lifts are performed as open sets, capped by technique rather than ego.

This combination allows us to:

• Collect reliable strength data

• Preserve bar speed and mechanics

• Reduce injury risk

• Set up heavier loading later in the year

5/3/1 provides structure. Open sets ensure honesty.

Movements You’ll See Open Sets On

Open sets will be used on foundational movements such as:

• Squats

• Hinges and deadlifts

• Presses, Push-ups, pull-ups, and rows

Every rep must meet three standards:

1. Full range of motion

2. Strong, stable positioning

3. Controlled tempo or consistent bar speed

When one of those fails, the set ends.

The Training Principles Behind Block 1

Technique Is the Priority: Better movement now leads to safer, heavier loading later.

Tempo and Bar Speed Matter: When speed slows or control is lost, fatigue has crossed the line.

Consistency Over Four Weeks: The challenge isn’t one workout—it’s showing up focused every session.

How to Get the Most Out of Block 1

• Treat every open set with intent

• Prioritize sleep, nutrition, and recovery

• Ask coaches for feedback early and often

• Expect to hit limits—that’s the point

• Focus on execution before chasing numbers

This block rewards discipline, not ego.

Why This Block Matters

Block 1 sets the foundation for everything that follows in Year 10.

Once we know your true baseline, we can confidently increase:

• Volume

• Intensity

• Complexity

  
  

This is where the year starts. This is where standards are set.

Show up. Work hard. Lift well.