Sunday, 3 April 2016

Strength cycle explained


Strength Cycle 

Over the next few weeks we will be following the Wendler 5/3/1 approach to improve our basic strength and fix some movement issues. 

Best multi joint lifts 

As you will be aware we have just tested our Press, Back Squat and Deadlifts, this is because all your difficulties will advanced movements start here. If you can fix and improve these basic lifts you will see an improvement in your olympic lifts, if you avoid the chance to fix any mobility issues during this phase you will continue to suffer with advance lifts. 

Break personal records 

5/3/1 is set up to increase upper awareness of your capacity to move weight through various rep ranges. 

week 1 - 5,5,5+
week 2 -  3,3,3+
week 3 - 5,3,1+
week 4 - Deload 

How the weeks will look
1st cycle is based off 90% of your 1RM

week 1 - 5 @65%, 5 @75%, 5+ @85%
week 2 - 3 @70%, 3 @80%, 3+ @90%
week 3 - 5 @75%, 3 @85%, 1+ @95%
Deload - 5 @40%, 5 @50%, 5 @60%

5+, 3+, 1+ means max reps go till failure 

2nd cycle youll need to add 2.5kg to press numbers and 5kg to deadlift and squat numbers 

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