7.4.15

 

The 5/3/1 strength training program is one of the most popular, and for good reason. 

Here’s how it works.

There’s a reason why many CrossFitters/Powerlifters/Bodybuilders include specific powerlifting programs within their routine.

Not only is a great way to skyrocket your strength and break through performance plateaus, it’s just plain fun.

With Wendler 5/3/1 You regularly hit personal bests, you feel like superman lifting huge weights, and it’s the best adrenaline rush weightlifting has to offer. So today we begin a tried and tested, proven programme as part of our box training.

  


How it Works (as stated above)

To ensure your sessions run smoothly and to help you get the most out of each time you get to the box, please be aware of your 1RM lifts and the correct loads as percentages based off 90% of the 4 main lifts. (Squat/Dradlift/Press/Bench Press)


Once we get up and running, each week will follow the same percentage sets accross the 4 lifts (see above). This will make it easy for you to know what’s coming up over the week, then to be ready to go according to the particular lift for that day. 


The percentages will increase over a 3 week wave with the number of work set repetitions decreasing, with the 3rd working set being an all out maximum effort for reps. The 4th week sees a decrease to allow recovery in a ‘de-load’ week before increasing again over the next 3 week wave.


(There are multiple spreadsheets/apps already compiled for this method available for download free on the Internet from various sources)


WOD

This Week- Wendler 5/3/1 Week #1

A) Squat 

5 @ 65% (of 90%)

5 @ 75%

5+ @ 85%


B) ‘Fran’

21-15-9

Thruster

Pull-up 

   

 

Great atmosphere effort and support at the box today- as expected by our community of Celtic Warriors.

A few Fran PRs to boot also- with some post Fran smiley faces by Vix and Ryan far surpassing precious bests.

But some careless individual has gone and left a KB and band out for the next classes to tidy up…yay…


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