We are starting a new strength cycle now that we did our 1 RM testing. We saw a lot of Pr’s the last three weeks on all the major lifts. Use those numbers to calculate your 90% and weekly lift numbers. Please keep track of your numbers and reps. And remember, the “+” Intensity set is always the most important set. For the next three weeks the weekly strength schedule will be as follows:
Monday: Deadlift
Wednesday: Bench Press
Thursday: Squat
Friday: Press
Please plan your weekly training schedule according to what strength you need to develop the most, and try to be consistent for the three week period, so you can get a full cycle of Deadlift, Squat or press etc. For those of you new to the 5/3/1 system, you can read more about it on T Nation.
Wendler week 1, 5’s Week
Deadlift
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%
Use 90% of your 1 RM to calculate with
GP WOD:
“Cindy”
AMRAP 20
5 Ring Rows
10 Push-ups
15 Air Squats
OP WOD:
“Cindy”
AMRAP 20
5 Pull-ups
10 Push-ups
15 Air Squats
