UPCOMING WENDLER's CYCLE

This week we are starting a new strength program, “Wendler’s 5-3-1”

We will run this strength program for the next 8 weeks, working the following lifts; Back Squat, Bench Press, Deadlift and Shoulder Press.

 

We will be lifting Monday through Friday and I strongly encourage everyone to hit all lifts, reps and sets each week. If you miss a day, it is important to make up that missed day. This program yields amazing results, but only if it is followed as written.

 

To calculate your lifts, you will be working with percentages of sub max loads.

Take your one rep max for each of your lifts then multiply it by .9. This will be the weight you use to calculate the percentages from.

Example

400 pound 1 rep max on back squat

400 X .9 = 360

 

Week 1

360 X .65= 234

5 reps @ 234

 

360 X .75 = 270

5 reps @ 270

 

360 X .85 = 310

5+ reps @ 310

 

What does 5+ mean?

5+ means you go to FAILURE on that set doing as many reps as possible.

The set MUST be done to FAILURE to get results.

 

Here is a breakdown of the weekly program.

Week 1

40% X 5

50% X 5

60% X 5

65% X 5

75% X 5

85% x 5+ (max rep set)

 

Week 2

40% X 5

50% X 5

60% X 5

70% X 3

80% X 3

90% X 3+ (max rep set)

 

Week 3

40% X 5

50% X 5

60% X 5

75% X 5

85% X 3

95% X 1+ (max rep set)

 

Week 4/Deload

40% X 5

50% X 5

60% X 5 (4 sets at this weight and reps)

This is what it looks like over the next 4 weeks

 

Monday - Squat

40% X 5, 50% X 5, 60% X 5, 65% X 5, 75% X 5, 85% x 5+ (max rep set)

Tuesday – Bench

40% X 5, 50% X 5, 60% X 5, 65% X 5, 75% X 5, 85% x 5+ (max rep set)

Wednesday - Deadlift

40% X 5, 50% X 5, 60% X 5, 65% X 5, 75% X 5, 85% x 5+ (max rep set)

Thursday – Shoulder Press

40% X 5, 50% X 5, 60% X 5, 65% X 5, 75% X 5, 85% x 5+ (max rep set)

Friday – Squat

40% X 5, 50% X 5, 60% X 5, 70% X 3, 80% X 3, 90% X 3+ (max rep set)

 

Monday - Bench

40% X 5, 50% X 5, 60% X 5, 70% X 3, 80% X 3, 90% X 3+ (max rep set)

Tuesday - Deadlift

40% X 5, 50% X 5, 60% X 5, 70% X 3, 80% X 3, 90% X 3+ (max rep set)

Wednesday – Shoulder Press

40% X 5, 50% X 5, 60% X 5, 70% X 3, 80% X 3, 90% X 3+ (max rep set)

Thursday -Squat

40% X 5, 50% X 5, 60% X 5, 75% X 5, 85% X 3, 95% X 1+ (max rep set)

Friday - Bench

40% X 5, 50% X 5, 60% X 5, 75% X 5, 85% X 3, 95% X 1+ (max rep set)

 

Monday - Deadlift

40% X 5, 50% X 5, 60% X 5, 75% X 5, 85% X 3, 95% X 1+ (max rep set)

Tuesday –Shoulder Press

40% X 5, 50% X 5, 60% X 5, 75% X 5, 85% X 3, 95% X 1+ (max rep set)

Wednesday - Squat

40% X 5, 50% X 5, 60% X 5 (4 sets at this weight and reps)

Thursday - Bench

40% X 5, 50% X 5, 60% X 5 (4 sets at this weight and reps)

Friday - Deadlift

40% X 5, 50% X 5, 60% X 5 (4 sets at this weight and reps)

 

Monday – Shoulder Press

40% X 5, 50% X 5, 60% X 5 (4 sets at this weight and reps)

The cycle starts again

Tuesday - Squat

40% X 5, 50% X 5, 60% X 5, 65% X 5, 75% X 5, 85% x 5+ (max rep set)

Wednesday - Bench

40% X 5, 50% X 5, 60% X 5, 65% X 5, 75% X 5, 85% x 5+ (max rep set)

Thursday - Deadlift

40% X 5, 50% X 5, 60% X 5, 65% X 5, 75% X 5, 85% x 5+ (max rep set)

Friday – Shoulder Press

40% X 5, 50% X 5, 60% X 5, 65% X 5, 75% X 5, 85% x 5+ (max rep set)

 

 

STRONG

Back Squat

40% X 5

50% X 5

60% X 5

65% X 5

75% X 5

85% x 5+ (max rep set)

METCON-BURN

CONNECTIVITY

Hollow Body Holds

8 rounds of 0:20/0:10

Arch Hold

4 rounds of 0:20/0:10

Metcon

"Inner Tube"

25 – 20 – 15 – 10 – 5

Power Snatch 75/55

Toes-to-Bar

Burpees