Starting April we will start our PR Challenge month off with Wendler Program.
We like to mix things up at CFSWP. In March we had our pushup challenge and tested your baseline and will retest the 2nd Sunday in April. So, get in here if you can… to retest or ask your coach if you can make it up on a different day.
New strength Cycle, Wendler 5/3/1 starts in April, this is to get you ready to hit new Personal Records and hit new goals. This is a powerlifting program based off 90% of your 1RM for four core movements: Bench Press Mon., Squat Wed, Deadlift Thur., and Press on Friday. Plus a conditioning work out after your strength cycle. That being said within the next two weeks we will be finding our 1RM in these four movements. 1RM or 1 Repetition Maximum, means the maximum amount of weight you can lift for 1 rep.So we can start April off right.
We ask that you keep a workout log so each person can keep records of their progress. This is key information in helping you take your fitness to the next level. Can’t make these set day? Do your best to make it in, so you can see some serious results.
This program will ONLY use 90% of your current 1RM, building strength is a marathon not a sprint. The program will work on a 4 day training cycle, week 1 is your 5 reps, week 2 is your 3 reps, week 3 is you 5/3/1 rep and week 4 will be your de-load week each cycle will last one month. At the end of the month we will add 5 pound to the bench press and overhead press and we will add 10 pounds to the squat and deadlift. We will guide you along the way….don’t worry. CF Burn classes will also be doing this. Daily there will be a conditioning portion to this new strength cycle.
The work schedule will look like this:
MONDAY: Benchpress Wednesday: Squat, Thursday Deadlift, Friday: Press.
The exercises will be interchangeable with variations on a monthly bases.
Week 1: (Wendler 5’s) – start with a warm-up for 3 sets (40% x5, 50% x5 and 60% x3)
65% of 90% 1RM x 5 reps
75% of 90% 1RM x 5 reps
85% of 90% 1RM x 5+ reps (As many reps as possible, MUST be more than 5)
Week 2: (Wendler 3’s) – start with a warm-up for 3 sets (40% x5, 50% x5 and 60% x3)
70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps (As many reps as possible, MUST be more than 3)
Week 3: (Wendler 5/3/1) – start with a warm-up for 3 sets (40% x5, 50% x5 and 60% x3)
75% of 90% 1RM x 5 reps
85% of 90% 1RM x 3 reps
95% of 90% 1RM x 1+ reps (As many reps as possible, MUST be more than 1)
Week 4: (De-Load)
All Strength for this week will ONLY be in the 40%-60% of 90% 1RM.