Wendler 5/3/1 Strength Program

Starting in May we will be transitioning to a more structured strength program that will progressively add weight to our major lifts.    We have chosen to do the Wendler 5/3/1 strength program to help us do this.   Each week we will include 3 lifting sessions as the Strength portion of the class.   During these times everyone will do the prescribed Reps at the weights dictated by percentages based on 1 Rep Max.   Monday, Wednesday and Friday of every week, we will dedicate 20 Minutes during class to do this work.   Monday will be Back Squat, Wednesday will be Shoulder Press, and Friday will be Deadlift.  The goal of this program is to train strength in the major movements and continually progress.

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Victor testing his 1 Rep Max Back Squat
Victor testing his 1 Rep Max Back Squat

WENDLER 5/3/1 Details

Let’s talk about the details.  Each Strength session will consist of 3 Sets of a single movement, either Back Squat, Deadlift, or Shoulder Press.   (NOTE: Bench press is also included in the Wendler program we won’t be including it in our weekly program, but this might be a great time to utilize our Open Gym to work it in.)

Week 1 is Sets of 5 Reps

Set 1: 5 Reps at 65% 1 RM

Set 2: 5 Reps at 75% 1 RM

Set 3: 5+ Reps at 85% 1 RM  (Complete as many reps as possible)

Week 2 is Sets of 3 Reps

Set 1: 3 Reps at 70% 1 RM

Set 2: 3 Reps at 80% 1 RM

Set 3: 3+ Reps at 90% 1 RM (Complete as many reps as possible)

Week 3 works to 1 Rep

Set 1: 5 Reps at 75% 1 RM

Set 2: 3 Reps at 85% 1 RM

Set 3: 1+ Rep at 95% 1 RM (Complete as many reps as possible)

Week 4 we deload and recover by keeping the weights lighter

Set 1: 5 Reps at 40% 1 RM

Set 2: 5 Reps at 50% 1 RM

Set 3: 5 Reps at 60% 1 RM

Progress

Each month that all of the prescribed weights were met with the minimum number of reps (i.e. 5 reps at 85%, 3 Reps at 90% and 1 Rep at 95%) then the next month additional weight is added.   The percentages are recalculated as if 10 lbs was added to the lower body movements, and 5 lbs added to the shoulder movements.   In this way, each month gets slightly harder and you continually adding weight to your lifts.[/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

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