Today we are going to begin a three month strength cycle loosely based on Jim Wendler's 5-3-1 system. For the first three weeks of each month, we'll train the front squat, deadlift, press and bench press at increasing percentages of your one rep max (1RM--more about that in a moment). The last week of the month is for deloading, and then we'll start over again, this time with a higher estimated 1RM.
Here's how it works: if you know your 1RM, take 90% of that number as your WORKING 1RM (W1RM). All percentage calculations will based on this number, NOT your actual 1RM.
During Week 1, you'll warm up with 5 rep sets @ 40%, 5 reps @ 50%, and 3 reps @ 60% of this W1RM. Do this every week. Work sets begin with a set of 5 @ 65%, a set of 5 @ 75%, and then a final set of 5 @ 85%. On this last set, you are allowed to "rep out" up to 10 reps.
Week Two we'll do sets of 3 @ 70-80-90% (repping out up to 7 reps on the last set), and Week 3 we do a set of 5 @ 75%, 3 reps @ 85%, and 1 rep @ 95% (again, repping out on the last set).
Week Four, deload, is just three sets of 5 reps @ 40-50-60%. Wendler's accessory lifts are folded into a timed couplet after the main lifts are completed. Finally, there's a "cash out" of a core exercise and an arm exercise.
We've done variations of 5-3-1 before with good success. You can pretty much count on putting 30-40lbs on your front squat and deadlift and 15-20lbs on your bench. An additional 5-10lbs on your press, while that may not seem all that impressive, is actually a terrific improvement.
IF YOU DON'T KNOW YOUR ONE REP MAX: today do six sets of five (5-5-5-5-5-5), working up to a best set of five. We'll call that your five rep max (5RM), and we can use that to determine an estimated one rep max (E1RM) with this formula: weight x reps x .0333 + weight = E1RM. For instance, if you work you work up to 205lbs for five reps on the front squat, multiply 205 x 5 x .0333 + 205 = and E1RM of 239 (round to the nearest 5 or 10lbs is fine).
For next week, determine your working 1RM like this: 240 x .9 = 215. So for Week Two's 3-3-3+ (70-80-90%), you'd lift 150 x 3, 175 x 3, 195 x 3+.
Strength days will alternate between Mon and Thur and Tue and Fri. If your current goals include losing weight/body recomposition, DON'T blow these days off; increased strength and muscle are important for getting leaner, and you still have three other days a week to metcon your brains out. If getting big and strong is your goal, hit these days HARD, and then maybe one extra metcon/week. Eat big and sleep big and good things will happen!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
Strength: Front Squat 5-5-5+ (15 min) Bench press 5-5-5+ (15 min)
Conditioning: Five rounds for time of 10 Overhead squats 10 Ring dips
Competitors: 95/65lbs CrossFitters: 65/45lbs Novices: scale as appropriate
This couplet will repeat each front squat/bench press day. When you can complete all 10 reps of each round unbroken, you can add 5lbs to your starting weight. 10 minute cut-off.
Cash-out: Four rounds not for time of 5 Glute ham raises or back extensions 10 Triceps press downs