New T-shirts! Wednesday, July 28

After the warm up we will practice the muscleSnatch

A word about the Wendler stuff…..

If there is one point on which Wendler is adamant, it’s the ego; you must check your ego at the door and focus on the program. If the gameplan says you’re in for 3 reps with 275, don’t try to impress all your co-bros by attempting 325. The whole program is periodized such that you are riding bigger and bigger waves and constantly making progress. Jumping the gun in week one will set you back in week two, creating a domino effect. Over-exertion will only leave you spinning your wheels. This doesn’t mean you must trust the program blindly, but give it a chance to prove its worth.  Follow it for a couple of weeks and then make adjustments as necessary.

Just as you keep your ego in check during your gym sessions, keep your ego in check during the many months that you follow the 5/3/1 with regards to progress. 5/3/1 does not immediately seem like the fastest gainer out there, but it proves itself in the long haul, with consistent gains month after month. With this in mind, expect to gain no more than 10 pounds a month on the squat and deadlift, and 5 pounds on your bench and press. That may seem a bit of a bitter pill to swallow, but remember, these are very strong consistent gains. You should be able to increase your deadlift from 405 to 525 in a year, for a example, or your bench from 315 to 375.

Images from Tuesday’s fun WOD!