After testing maxes we will be utilizing a Wendler 5,3,1 format. There are other great formats out there but we feel that the Max Effort sets incorporated into the Wendler Program provide a much higher degree of carry over into the sport of competitive exercise by allowing athletes to become more proficient at moving weights for multiple reps at high percentages of their 1RM’s.
For the four Main Lifts of this cycle (Deadlift, Strict Press, Front Squat, Bench Press), you will be basing all of your percentages off of a TRAINING MAX. I don’t care if you remember shit else from this post, but make sure you remember this: your TRAINING MAX is found by taking 90% of your actual 1RM. You will then use that Training Max as the basis for ALL of your percentages for the cycle. For example, if your current 1RM is 500# then you will be utilizing the figure of 450# to calculate your percentages for the Deadlift work each week.
Finally, let’s talk for a second about the Max Effort sets. The Max Effort sets are meant to be just that, MAXIMUM effort. However, that does not mean that this represents the time to lose your mind and throw all your technique and movement integrity out the door. Let our Coaches Coach! The Max Effort sets provide the opportunity for you to consume the strongest black coffee you can find (preferably with multiple shots of espresso), turn up load music, and unleash rage on the bar while maintaining as perfect technique as humanly possible.
Our Coaches with Jim Wendler at Wake Forest University hitting the weights! Jim Wendler breaks down two decades of knowledge he wishes he could have shared with his younger self. Click here for article