As summer comes along we are going to be diving into a new Strength Program. Throughout the year we go through different cycles focusing on strengthening specific lifts or specific areas of the body. The last month we have been testing a number of movements to see where we are on many of the lifts. Starting next Monday we will be diving into the Wendler 5-3-1 strength program. This program was used a few years ago with a lot of success, and because of that it is something we are going to bring back. This is an especially effective program for the novice lifter. We will be putting a Powerlifting emphasis on the program hitting the Back Squat, Bench Press and Deadlift. Overhead work will be kept to Met-con’s mainly, and by Benching we’ll be able to give your shoulders a break which is needed for some of you all while loading more weight on your shoulder/triceps/chest, by Bench Pressing instead of Overhead Pressing. For those following the Competition programming there will be additional lifts you will be hitting, but for Class, i.e. Fitness and Sport you will be hitting those 3 lifts.

Given the setup of the 5-3-1 program sets are low, intensity is high. Because of this there is not a huge time component to hitting your given sets for the day. With this in mind we will be pairing an accessory movement that will rotate each week to help strengthen the given lift you are working on. For maximum success with any program it is important to follow it to a T, not more, not less, and this is no different. To maximize your success with the Wendler 5-3-1 program it is important that you have accurate 1RM numbers. We have tested all of these in the last 2-3 weeks, so if you have been here, you’re all good, if you haven’t been I suggest that you make it in to test these movements. We will be running through this program for 3 cycles or 12 weeks. 3 out of the 4 weeks of each cycle you will be maxing out, not in terms of load but in terms of reps. I can’t emphasize this enough, one to obviously be safe, but two, to get the most out of this program you need to max out, you need to push every last rep out of your body that you have. This program can be tough physically, but also very tough mentally because of how hard you can push your body. You don’t necessarily have to, but if you want to get the most out of it, it will take some grit and determination. Your weekly strength work will look something like this.

Monday – Back Squat + Squatting Accessory

Tuesday – Olympic Work

Wednesday – Bench Press + Pressing Accessory

Friday – Deadlift + Pulling Accessory

A good video to give you some insight

I look forward to seeing you all work hard and hit some new PR’s in a few months. Get ready to start on Monday!