NEW CYCLE – Wendler
If you missed CFT or bench 1 RM…hit it today. If you did get it… next strength cycle starts now! Im going back to basics for 10 weeks, to the Wendler, 5/3/1 invented by Jim Wendler.
Just so we’re clear, either people want to do 5/3/1 or they don’t. I really want to help people, but if they won’t take my advice there’s nothing I can do. That’s fine by me. I don’t fight the battles… you do.
Arguing about strength training theory is stupid. And the reason I came back to 5/3/1 was that I wanted a program that eliminated stupid thoughts from my head and just let me get you into the box and get shit done.
I’ve been training for 20 years, and this is what I’ve learned.
A Powerlifter, a Crossfitter and a strongman…
sounds like the start of a good joke that involves crushing wods, wearing fanny packs and something about stone balls.. leave it with me i’ll find one.
Power lifting is essential to building a base of muscle, as well as body building in our accessory work. Hence going back to the Wendler after 6 months of jugernaught training is going to be the right fit.
From 2.5 years ago when I really started programming regularly up to Today I have very different aspirations for you guys. I want you to be able to do a bunch of different activities and still kick ass in the power lifts. I want you to be as mobile, flexible, strong, and in as good a condition as you possibly can.
So why 5/3/1
The core philosophy behind 5/3/1 revolves around the basic tenets of strength training that have stood the test of time. It was Scot Thorton that introduced it to me and is the one that brought me back to it now. those old guys sure are smart. :)
Basic Multi-Joint Lifts
The bench press, parallel squat, deadlift, and standing press have been the staples of any strong woman or man’s repertoire. Those who ignore these lifts are generally the people who suck at them. :) If you get good at those, you’ll get good at other stuff, as they have such a huge carryover.
While it may seem counterintuitive to take weight off the bar when the goal is to add weight to it, starting lighter allows you more room to progress forward. This is a very hard pill to swallow for most lifters. They want to start heavy and they want to start now.
This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than EGO…
So read the sign at the gym door and leave that shit outside.
This ties in with starting light, and it keeps lifters who want to get big and strong yesterday from sabotaging their own progress.
People want a program that will add 40 pounds to their bench in eight weeks. When I ask how much their bench went up in the last year, they hang their heads in shame. (longer is stronger.. ) Sir mix A lot has a line like that I think .haha
5/3/1 is set up to allow you to break a variety of repetition records throughout the year. Notice that it’s “rep records” and not “one-rep max.” Most people live and die by their one-rep max. To me, this is for percentage work and that only. Don’t get me wrong, going heavy is necessary but not something you do every time you lift. The science doesn’t stand up, you cant hold that strength over time.
If your squat goes from 225 x 6 to 225 x 9, you’ve gotten stronger. right? sounds right to me.
How does it work?
Each training cycle lasts four weeks, with these set-rep goals for each major lift:
Week 1 3 x 5
WK. 2 3 x 3
W.3 3 x 5, 3, 1
W. 4 De-load
Then you start the next cycle, using heavier weights on the core lifts. And that’s where a seemingly simple system starts getting a little more complicated.
You aren’t just picking a weight to lift five times or three times or one time per set. You’re using a specific percentage of your one-rep max. And not your full 1RM. The calculations are based on 90% of it.
So if your 1RM in the bench press is 315 pounds, you use 285 (90%) as the base number for your training-weight calculations. Here’s how it works:
|Week 1||Week 2||Week 3||Week 4|
|Set 1||65% x 5||70% x 3||75% x 5||40% x 5|
|Set 2||75% x 5||80% x 3||85% x 3||50% x 5|
|Set 3||85% x 5+||90% x 3+||95% x 1+||60% x 5|
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.
Let’s walk through the Week 1 workout for bench press. Using the example above, if your 1RM is 315, you calculate all your percentages from 90% of that max, or 285 pounds.
So you’re using 185 (65% of 285) x 5, 215 x 5, and 240 or 245 x 5 or more. in Wendlers e book he has a table you can use so you don’t need a calculator.
After you finish the first cycle, you add five pounds to your 1RM calculations for the two upper-body lifts and 10 pounds to your 1RM for the squat.
Along with the bench press, squat, shoulder press, 5/3/1 includes assistance exercises to build muscle, prevent injury, and create a balanced physique. My favorites are strength-training staples like pull-ups, dips, lunges, and back extensions.
But don’t go ape-shit with supplemental exercises. As they will be in the regular program and will complement the Sunday training.
So lets get this shit started! We will only deadlift in class and not on Sunday strength. Deadlifts will be every 2 weeks in weekday classes.
Sunday July 23, 2017
Focus: Week 1 Wendler
BENCH PRESS, BACK SQUAT & SH.PRESS
START SET – 5 @ 65%
MIDDLE SET – 5 @ 75%
FINAL SET – 5 @ 85%
Workout Of the Day:
100 x Push Ups
3 x Stone To Shoulder @ BW
75 x Push Ups
6 x Stone to Shoulder @ BW
50 x Push Ups
9 x Stone To Shoulder @ BW
25 x Push Ups
12 x Stone To Shoulder @ BW
Check back each night at 8pm for the next days WOD