Olympic Weightlifting Workshop with Matt Major
We will be hosting an olympic weightlifting workshop with visiting coach Matt Major on Saturday July 9 and Sunday July 10. The workshop will be limited to 14 people. Payment of $80 is required to reserve your spot. This will be on a first come, first serve basis so reserve your spot today!
Register online here:
Event Registration
Wendler 5/3/1 program
There has been a lot of questions and confusion regarding the 5/3/1 strength program lately, so lets try and make things a bit more clear for everyone.
The 5/3/1 program is designed to use sub-maximal weights to get stronger. This is done by using a "working weight" which is 90% of your current (or estimated) 1-rep max for each lift. Each week's load percentage is based off of this working weight. The working weight for each lift remains the same throughout the entire strength cycle (4 weeks).
Each week and each set has a specifc rep scheme and loading percentage to follow (remember all of these percentages are based off of your
WORKING WEIGHT!). The first week you do 3 sets of 5 reps (3x5), the second week you do 3 sets of 3 reps (3x3), and the third week you do 1 set of 5 reps, 1 set of 3 reps, and 1 set of 1 rep (5/3/1). The fourth week is an easy deload week where you do 3 sets of 5 reps (3x5) with reduced weights. For each workout (with the exception of deload weeks) you take the last set of the day to as many reps as possible. So a full cycle will look like this:
Week 1:
5 reps @ 65%
5 reps @ 75%
5+ reps @ 85%
Week 2:
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
Week 3:
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95%
Week 4 (deload):
5 reps @ 40%
5 reps @ 50%
5 reps @ 60% (note: no extra reps during deload week)
After completing a full, 4 week cycle (like we just did) you then progress by increasing your
WORKING WEIGHT by 5 pounds for upper body lifts and 10 pounds for lower body lifts. You then calculate all your working loads off of this new working weight.
So using our current lifts as an example, if my working weights for this last cycle were:
Front squat 200
Push press 150
Deadlift 300
then for this next cycle my working weights would be:
Front squat 210
Push press 155
Deadlift 310
If you miss a week and end up on different week than what is being programmed in the gym, you can still just continue with YOUR week as the movement stays the same. The only thing that changes is the reps performed and loading percentage.
Hopefully this clears up some of the confusion. If you have any questions please ask your coaches!
Workout for 6/27/11:
A1. Front squat (add 10 pounds to your working weight)
40% x 5
50% x 5
60% x 3
65% x 5
75% x 5
85% x 5+
A2. Romanian deadlift
5 x 8 reps
Go as heavy as possible, do not allow your back to round
B.
Advanced
4 rounds:
In 2:30:
Run 200 meters
10 dumbbell hang squat clean & jerk (use dumbbells totalling 40% bodyweight)
AMRAP push-ups
Rest 1:00
Intermediate:
4 rounds:
In 2:30:
Run 200 meters
10 dumbbell hang power clean & jerk (use dumbbells totalling 25-30% bodyweight)
AMRAP push-ups
Rest 1:00
Beginner:
3 rounds:
In 2:30:
Run 200 meters
10 dumbbell hang power clean & press (use dumbbells totalling 15-20% bodyweight)
AMRAP push-ups
Rest 1:00
Score is total number of push-ups completed.
