Wendler for Strength

…or was that Guiness?

“The [Wendler] 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 detailed below. 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″

My plan is to use Wendler for the Squat, Press, and Deadlift for a minimum of 16 weeks (or 4 cycles).  From there, I will re-evaluate and either continue Wendler or schedule some time with a coach to discuss an alternate approach.  Part of the plan is keeping running to a bare minimum and reducing the number of metcons that I participate in.  This winter is all about strength.  I’ll post the spreadsheet when the results are in. 

Here is my baseline:

  • Squat 1RM:305#
  • Press 1RM:155#
  • Deadlift 1RM: 365#
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s