Hey everybody! We have started up the Wendler Program again. As a result, I went into CrossFit this morning to partake in the lifting portion of the workout. The Wendler Program is designed to make you stronger in a short amount of time. I am going to do my best not to miss a day of this because it really works well. We are focusing on 4 major lifts, the shoulder press, the bench press, the deadlift, and the back squat. My goal is to get up to 400 lbs. on my deadlift and 300 lbs. on my back squat. The Wendler Program will definitely help me reach those goals. I am going into Jiu Jitsu this evening because I am 3 weeks out from competition, therefore, I only have 2 weeks left of training left. Thanks for the support everybody!
The Philosophy:
- Emphasize Big, Mulit-joint Movements
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.
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
