Heres a bit of an outline of the Wendler Progression that we will be using for the next 8 weeks. Essentially, we’re working off a slightly modified version of Jim Wendler’s 5/3/1 program. For those who don’t know, Jim Wendler is a successful power lifter who developed the 5/3/1 method.
The Wendler Program is a 4 week cycle , with 3 weeks (Waves) of escalating intensity followed by a de-loading week. The waves refer to the load and volume we perform. In wave 1, we do 5 reps of a lift at 75% of a 1RM, 5 at 80% and then MAX at 85% of our old 1RM. Moving on, wave 2 we lift 3 reps at 80%, 3 at 85% and MAX reps at 90% of our 1RM. Wave three we perform 5 reps at 85%, 3 at 90% and MAX reps at 95% of our 1RM. The fourth wave is a “de load” week. Wendler goes with lighter weights as a sort of reset. We instead use this week as a chance to work on other lifts. This creates a natural de load by changing up the type of lifts without sacrificing a week at sub maximal loads. From here, we will go through another cycle of 5/3/1 and then on the 8th week or second time through all 4 waves we will retest our 1RMs
The lifts we will use during this cycle are the Squat, Deadlift & Thruster. We started the program off with Squats on Monday, & we are testing our Deadlift today & we will test a 1 RM for Thruster on Friday, which will be added to the cycle next week. Moving foreword over the next 8 weeks we will complete 3 designated Strength days each week. This will have us Squating every Monday. Deadlift will rotate between a Tuesday & Wednesday & Thrusters will rotate between Thursday & Friday. Because Crossfit has us mastering many skills, we must not neglect practicing the others. There will still be Strength at medium to light loads popping up in our conditioning portion of sessions, & of course we won't be neglecting the Oly Lifts either.
There are lots of spreadsheets out there that can be used to track your progress, if you have an iPhone, get the free app "BIG LIFTS" these will outline your loads that will be used in each future session. We will also have the resources at the box to set you up if you don't do the app thing. But one thing is for certain "YOU DEFINITELY NEED SOME KIND OF TRACKING TOOL"
Any questions please ask guys.
H.C.
BACK SQUAT VIDEO DEMO
THANKYOU for posting this!m I kept meaning to ask, but it always slipped my mind. I always like to know what the thinking is behind what we are doing. Thanks for the app recommendation as well.
ReplyDeleteYay! For strength!