Monday, Jan. 7, 2013
STRENGTH-TRAINING SERIES KICKS OFF
>> STARTING TODAY, and after three cycles of linear work, we are beginning a percentage-based strength program. We have found Wendler to be one of the most credible, effective and efficient raw strength training programs for intermediate and advanced lifters, and we will apply it to the powerlifts with the most carryover — the back squat (Monday), press (Wednesday) and deadlift (Friday) — in a three-month series. At the end of each month, there is a weeklong deload cycle; and at the end of the three months, we will test your lifts. Following the strength series, we will do a one-month skill series with Olympic weightlifting work. And if you are brand-new to CFUM, we will transition you in to strength training with a beginner lifting program.
Things to remember with Wendler:
• WORKING WEIGHT: Wendler uses the 5/3/1 method and derives percentages for reps based on what’s called a “working weight.” The working weight (WW) is 90% of your estimated or true 1RM. It’s extremely important to find the WW calculations and use that figure to find your percentages each week. Here are some helpful ways to find these numbers (please have them prepared before the start of each class):
>> Use a calculator
>> Download app on smartphone: Wendler app
>> Find percentages with online calculator: Wendler calculator online
>> Download this spreadsheet and print hardcopy: CF Potoma Wendler spreadsheet
• MAX REPS: When you see a 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. This allows you to continually break a variety of repetition records throughout the year. There’s a difference between “rep records” and “1RM.” Wendler says: “Most people live and die by their one-rep max. To me, this is foolish and short-sighted. If your squat goes from 225 x 6 to 225 x 9, you’ve gotten stronger.”
• DELOAD WEEK: The fourth week of every month will be a deload week, where lighter weights are used and athletes will not strive for max reps.
• ADD AFTER EACH MONTH: After the deload week, 10# will be added to 1RM for lower body lifts and 5# will be added to 1RM for upper body lifts. Then, use that figure to FIND A NEW WW FOR THE MONTH.
• JOURNAL EVERYTHING: Keep your journal up-to-date with percentages and weights for each week. Log reps for max effort sets.
Here’s the yearly overview for strength / skill programming:
Strength cycle
JAN/FEB/MARCH
Oly skill cycle
APRIL
Strength cycle
MAY/JUNE/JULY
Oly skill cycle
AUGUST
Strength cycle
SEPT/OCT/NOV
Oly skill cycle
DEC
Here’s the current three-month strength cycle overview:
*** REMEMBER: ALL PERCENTAGES FOR REPS ARE DERIVED FROM WORKING WEIGHT —> NOT 1RM / EST 1RM
WW = 90% of 1RM or EST 1RM
JANUARY
WEEK 1 [ JAN 07 ] [ 65% x 5 ] [ 75% x 5 ] [ 85% x 5+ ]
WEEK 2 [ JAN 14 ] [ 70% x 3 ] [ 80% x 3 ] [ 90% x 3+ ]
WEEK 3 [ JAN 21 ] [ 75% x 5 ] [ 85% x 3 ] [ 95% x 1+ ]
WEEK 4 [ JAN 29 ] [ 40% x 4 ] [ 50% x 5 ] [ 60% x 5 ] DELOAD
>> ADD 10# TO 1RM / EST 1RM OF LOWER BODY LIFTS
>> ADD 05# TO 1RM / EST 1RM OF UPPER BODY LIFTS
FEBRUARY
WEEK 1 [ FEB 04 ] [ 65% x 5 ] [ 75% x 5 ] [ 85% x 5+ ]
WEEK 2 [ FEB 11 ] [ 70% x 3 ] [ 80% x 3 ] [ 90% x 3+ ]
WEEK 3 [ FEB 18 ] [ 75% x 5 ] [ 85% x 3 ] [ 95% x 1+ ]
WEEK 4 [ FEB 25 ] [ 40% x 4 ] [ 50% x 5 ] [ 60% x 5 ] DELOAD
>> ADD 10# TO 1RM / EST 1RM OF LOWER BODY LIFTS
>> ADD 05# TO 1RM / EST 1RM OF UPPER BODY LIFTS
MARCH
WEEK 1 [ MARCH 04 ] [ 65% x 5 ] [ 75% x 5 ] [ 85% x 5+ ]
WEEK 2 [ MARCH 11 ] [ 70% x 3 ] [ 80% x 3 ] [ 90% x 3+ ]
WEEK 3 [ MARCH 18 ] [ 75% x 5 ] [ 85% x 3 ] [ 95% x 1+ ]
WEEK 4 [ MARCH 25 ] *** ONE-REP MAX TESTING ***
After all of this background, what do you need to know?
Saddle up, CFUM — You’re going to get pretty freaking strong!
010713 WOD
A. Buy in
For 5:00, in teams of two:
Partner A – 1 round of Cindy
Partner B – AMRAP sit-ups
* Switching; score is sit-up total
B. Strength
Back squat – Wendler month one, week one
C. Metcon
Five rounds for time:
200-meter run
5 front squats (185/115) (from the floor)
10 pull-ups