Wendler 531 Starts Next Week

Monday, April 7, 2014

Strength

Strict Press

Work to 1RM

WOD
1-2-3-4-5-6-7-8-9 -10 Pull Ups

5-5-5-5-5-5-5-5-5-5 Box Jumps (30/24)
10-9-8-7-6-5-4-3-2-1 Push Ups

WENDLER 5-3-1

Next week we will be starting the Wendler 531 strength program with the deadlift, back squat, and strict press.  This is a program designated to help you gradually and methodically get stronger.  In order for this to happen, however, you must honestly and accurately know your 1 rep maxes and base your percentages off of that.  It will be your responsibility to know and record your weights each week.  This week we will be testing your 1RM in the deadlift, back squat, and press- write them down!  These are the numbers you will be basing your percentages off of.  In order to calculate your working 1rm, you will take 90% of the 1RM you attain this week.  We will go over the details in class.

The chart below is what each week will look like:

Warm Up each day:

40%x5, 50%x5, 60%x3

Week 1 Week 2 Week 3 Week 4
65% x 5 reps 70% x 3 reps 75% x 5 reps 40% x 5 reps
75% x 5 reps 80% x 3 reps 85% x 3 reps 50% x 5 reps
85% x 5 or more reps 90% x 3 or more reps 95% x 1 or more reps 60% x 5 reps

 

 

 

Some quotes from Wendler:

“The last set of the day is the all-out set. You’ll be going for as many reps as possible…This last set should be a ball buster, though, and it’s the one you really need to focus on. This is when you dig in and try to move the world.”

“You have to keep inching 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.

 

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