Nov 26th: Deload day 2

Deadlift – 5,5,5
Shoulder Press – 5,5,5

Supersets
1)
Stiff Leg DL – 5×10
Shrugs – 5×10
2)
Farmers Walks 5×10
Pull-ups 5×10

Core
V-ups 5×13

Nov 25 – Deload Day 1

Back Squat: 5,5,5
Bench Press: 5,5,5

SuperSet
1)
Hip Thrusts 5×10
Parallel Pushups – 5×10
2)
DB Walking lunges 5×10
Dips – 5×10
3)
V-Ups 5×13
Charlie’s Angels – 5×13

Nov 13

Bench Press – 3×3
Parallel Pushups – 5×10
Dips – 5×10
Charlie’s Angels – 5×13

Death by Calories
Program the Performance Monitor for 1 minute intervals, no rest. Minute 1, row 1 Calorie. Minute 2, row 2 Calories. Continue until you cannot continue to match minutes with Calories.

Nov 4th: Start of something new…

The next 16 weeks will be doing 4 strength cycles (16 weeks) following the Wendler 5/3/1 approach. There will be 4 days of lifting (M,T,Th,F) with a conditioning day (i.e. long metcon) mid-week. Program schedule bases lift weights off of 90% of 1RM. The first three weeks in the cycle is to progress up in weight with the 4th week be a “deload”. After each cycle the “base” weights are increased by 5 lb for upper (SP, BP) and 10 lbs for lower (BS, DL). Also, the last set is to be a max rep set to either meet or exceed the recommended number of reps (greyed numbers). Each day will also have 2 Assistance exercises and a core exercise. These probably will be changed from week to week for variation and to program something everyone likes (i.e shrugs for Drew and v-ups for David 😉 ) . The schedule/program is posted below and under the “Reference Documents” section on the right.

Wendler 5/3/1 Spreadsheet

Look over the spreadsheet, plug in your numbers in, and be ready to start today at 10:30.

For today will be doing
Back Squat 3×5
Then
Hip Thrusts 5×10
DB walking lunges 5×10
V-ups 5×13