Beginning this coming Monday, June 25, we will be undertaking a new, more focused strength progression inspired by Jim Wendler’s extraordinary book, 5/3/1. We will be focusing on three main lifts: deadlift, press, and squat. These lifts will be performed prior to a shorter conditioning workout on Monday, Wednesday, and Friday respectively. For this program to prove effective, it is required that all athletes follow the prescribed percentages of their corresponding week’s work. The breakdown is as follows:
5 reps of 65% 1 Rep Max
5 reps of 75% 1 Rep Max
5+ reps of 85% 1 Rep Max
3 reps of 70% 1 Rep Max
3 reps of 80% 1 Rep Max
3+ reps of 90% 1 Rep Max
5 reps of 75% 1 Rep Max
3 reps of 85% 1 Rep Max
1+ reps of 95% 1 Rep Max
Week 4 (Deloading):
5 reps of 40% 1 Rep Max
5 reps of 50% 1 Rep Max
5 reps of 60% 1 Rep Max
Where you see a “+” after a prescribed rep count, that means that you will perform that number of reps plus however many extra you can rep out prior to failure. Do not go to failure.
The deloading week allows for recovery and must be strictly adhered to just the same as the previous 3 weeks. All lifts are based off your 1-rep max so please refer to your most recent 5-3-3-3-1+ efforts from last week to find your respective starting points.
If you do not have a 1-rep max, you may estimate your 1-rep max based on your previous performance of multiple reps of a given exercise during your previous efforts. The following formula can be used to arrive at an estimated 1RM:
Weight x Reps x .0333 + Weight = Estimated 1RM
Use the calculator below (generously provided by Brickhouse CrossFit) to determine your loading prescriptions for the first 4-week cycle. Jim Wendler recommends basing your initial percentages off of 90% of your 1RM. The calculator below has that function already built in so simply enter your true 1RM and the prescriptions provided will reflect that slight reduction. Our next time around, we’ll add 5-10 pounds to the starting point and begin the next 4-week cycle.
Be patient. Follow the program. Get stronger.
Enter your 1 Rep Max below to calculate your 4 week cycle
|Set 1||Set 2||Set 3|
|Week 1||5 x 65%||5 x 75%||5+ x 85%|
|Week 2||3 x 70%||3 x 80%||3+ x 90%|
|Week 3||5 x 75%||3 x 85%||1+ x 95%|
|Week 4 (deload)||5 x 40%||5 x 50%||5 x 60%|
WOD – 6.22.2012
*Manmaker = DBs to ground, kick back into plank, push-up, row left, row right, jump feet in, clean, push press.Read More