Our next phase of competition development starts tomorrow!
For the next 4 weeks, Comp Squad training will be programmed for Monday, Tuesday, Wednesday, and Friday's. We will continue to build strength through the Wendler strength cycle, as well as some Olympic Weightlifting skill development.
For any interested in testing themselves, this training cycle will complete in time for the USAW Olympic Weightlifting meet on June 22nd, at East Valley CrossFit in Phoenix. We currently have 17 athletes registered to compete and would welcome any and all who wish to get some experience on the platform! It's a great goal to train for, you weigh in and lift with your weight class, and you can lift at whatever level of experience you are currently at.
We will hold a couple of clinics on practicing the format of how that competition works, go over the rules of a USAW competition, and help you get familiar with what the expectations are.
For those unable to go or not interested in competing, use this cycle to continue to develop your current strength and skill level. There will be plenty of other competition opportunities coming up to test yourself and practice for!
What is the 5/3/1 Wendler Program?
5/3/1 is about simplicity. You do three (maybe four) workouts a week with the focus on the ‘big four’: squat, bench, deadlift and shoulder press.
- Emphasize Big, Mulit-joint Movements
- Start Too Light
Don’t take the lighter sets for granted. These will set you up mentally for the big sets. If these sets are light and explosive, you’ll feel confident and strong for your last set. If you take these lightly, or you take a carefree attitude toward them, your mind will not be right for the last set.
- Progress Slowly
As you progress through this program, the weights will increase and getting more reps will get harder. If you progress slowly and start too light, you’ll continue to make progress over a longer period of time, and the last set will continue to be a motivating factor.
- Break Personal Records (PR's)
How does it all work?
The program is split up into cycles, each cycle consists of four waves. Each wave is made up of four workouts, one for each lift. In other words, if you train four times a week, you hit each exercise once per week. Each wave focuses on a 5, 3, or 1 rep max, giving the program its name. Each workout is based on three sets of the major movement followed by a variety of accessory work (met con WODs for CrossFit). Sets and reps remain the same for the main movements in each wave. During the fourth, and final, week of the cycle, you return to a 5 rep scheme using submaximal weight. This built-in deload week allows for recovery and recuperation, setting you up to come back stronger with each passing cycle.
Before starting the program, you will need to know your one rep max for each of the big four. From there, calculate 90% and use that 90% figure as if it were your real max, i.e. to calculate the percentages below. The idea is to undershoot so as to get better quality work and avoid failure.
Here’s the basic structure:
Wave 1: 65%x5, 75%x5, 85%x5 or more
Wave 2: 70%x3, 80%x3, 90%x3 or more
Wave 3: 75%x5, 85%x3, 95%x1 or more
Wave 4: 40%x5, 50%x5, 60%x5
On the final set, go all out and attempt as many reps as possible.
Upcoming Training Schedule:
Wendler 5/3/1 program for a 2 day per week program, Oly skill work focus on Tuesdays and Fridays:
Week 1, May 27-31 Monday - Squat and Bench 3x5, Tuesday - Oly skill work, Wednesday - DL and Press 3x5, Friday - Oly skill work
Week 2, June 3-7 Monday - Squat and Bench 3x3, Tuesday - Oly skill work, Wednesday - DL and Press 3x3, Friday - Oly skill work
Week 3, June 10-14 Monday - Squat and Bench 5/3/1, Tuesday - Oly skill work, Wednesday - DL and Press 5/3/1, Friday - Oly skill work
Week 4, June 17-21 Monday Squat and Bench Deload, Tuesday - Oly skill work, Wednesday - DL and Press Deload, Friday - Rest for Comp - maybe skill work on Oly lifts to prep for competition