Monday, July 1
One more month on building your base of the Deadlift, Shoulder Press, Back Squat, and Bench Press through the Wendler 5/3/1 Program. For those who completed all 4 phases of the last cycle, we will now add 10 lb. to our baseline training weight for the Deadlift and Back Squat, and add 5 lb. to the baseline training weight for the Shoulder Press and Bench Press. This will take your loads gradually higher. Tuesday's and Friday's will continue to be Oly-focused and there will be volume/work capacity training added to some of the Comp Squad programming through July and August, culminating in the August Oly-meet being held at our gym. The Wendler cycle and Oly-skill work is to really fine-tune form, allow you to feel the proper positions and when to be explosive and when to have a powerful pull -without being compromised by the mental drive and desire to always go so heavy, allowing you to make improvements in technique primarily. This is technique work, but still under enough load to challenge the lifter. Pay attention! Watch others being coached, watch others move. Emulate the movement if it's successful, learn from other's mistakes. Get stronger because your movement is better!
Also, heed the advice of your coaches and this blog intro. If the work capacity/volume is too much along with the workout of the day, just do the Wendler and Oly training and the workout of the day. Be smart, increase your capacity gradually without overtraining. More is not better.
if you are starting Comp Squad on this cycle and have not completed the full cycle before, start with the 90% baseline we prescribed last cycle, taking 90% of your current 1RM and that is your new training baseline to calculate your lifts from.
Wendler Program Back Squat and Bench Press - Phase 1
- 65% of new baseline x5 reps
- 75% of new baseline x5 reps
- 85% of new baseline x5+ reps
2. Work Capacity:
Complete 3 rounds for time:
20 Back Squats (135#/95#)
10 Overhead Squats (135#/95#)
3. Gym WOD (later in the day, if possible)