Monday, Feb. 3, 2020
5 . . . 3 . . . 1 . . . GO!
020320 WOD
A. Warm-up: Coach’s choice
B. Back squat (Wendler week one)
If you missed last Monday you can find your 3 RM back squat today and start cycle at week 2 next week
Warm-up sets:
Working weight is 90% 0f your 1RM or estimated 1RM
40% x 5
50% x 5
60% x 3
Working sets:
65% x 5
75% x 5
85% x 5+
Working weight is 90% 0f your 1RM or estimated 1RM
C. For time:
5-10-15-10-5
Full cleans (135/95)
Ring dips
Starting today we are returning to Wendler, 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). At the end of each month, there is a weeklong deload cycle.
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: https://apps.apple.com/us/app/531-strength/id1062989244
>> Find percentages with online calculator: Wendler calculator online
• 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.
• MISSING DAYS: If you miss lifting days, try to make them up during the same week. If you miss a whole week, do not increase. If you train sporadically or if you are a beginner, you will follow a Linear Strength progression of 3 x 5. Talk to a coach if you know you will not make many of our strength classes.
• RETESTING: We will be retesting your maxes at the end of of April. Get ready to see some strength gains!
