Matt killing it at Beat the Bracket.
Jim Wendler’s 531 is a famous and time tested powerlifting program based off 90% of your 1RM for four core movements: Squat, Deadlift, Bench Press and Overhead Press. We will not be doing bench (not until we get enough bench’s anyway), but doing the other 3 lifts instead.
With this program, as with CrossFit, everything is quantifiable, so it’s vital to keep a record of your numbers if you are interested in following the program and measuring your performance progress. If you aren’t too concerned with performance and just want to get a great fitness workout then that’s also fine.
I understand not everyone will be able to make all the training sessions and that’s ok, you’ll just continue with the set/rep scheme as prescribed on the days you come in.
This program will ONLY work off of 90% of your 1RM. You’ll be working on a 3 day training cycle. Week 1 is your 5 reps, week 2 is your 3 reps, week 3 is your 5/3/1 rep and week 4 will be your de-load week, with each cycle lasting one month. At the start of week 5, (which is basically week 1 all over again) we will add 2-3 kg’s to the strict press and 5 kg’s to the squat and deadlift.
The work schedule will look like this:
Yes, yes I know, at this point you’re saying to yourself, “what the hell is Chas talking about”, not to worry I will have a Wendler calculator uploaded to the Daily WOD, so that you can have your percentages worker out prior to the cycle starting. For your convenience you will have your weight percentages for the entire month.
This site that does all the math for you, all you’ve got to do is plug in your max, and all the calculations for each day is computed, including your warm up sets.
NOTE: It is your duty to know the numbers you’ll be doing when you come in, we’re not to sit around with our calculators plugging numbers away figuring out al; the percentages and numbers when you have this site that does all that for you. Come prepared, no excuses.
Wender 531 calculator
This program will start light and progress slowly but you will break personal repetition records on a weekly basis. So if you squat 100kg x 5 and then 100kg x 8 you have gotten stronger, by default your 1RM will also be higher.
The Wendler Strength program is a pure strength program, but like I said before our programming will not change. We will still add our conditioning met-cons daily and we will also add Olympic and gymnastics skills throughout the programming.
Week 1 starts on Monday.
100 DU/ 200 singles
20 air squat
30 sec hang on pull up bar
Mobility: Banded squat hold- 2 mins
Soft tissue: hip flexors- 2 mins
Strict press/ back squat (choose whichever you hadn’t done more recently)
8-6-4-3-3… Find 3RM
8-6-4-3-1… Find 1RM
If you recently established a 1RM on strict press/ back squat the last time we did it, opt for the 3rm instead, and vice versa.
15 c2b pull ups
20 hang cleans 50kg/ 35kg
-REST 2 mins
Recovery: accumulate 4 mins in lizard