Thread: Lifting Cycles
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Old 05-21-2017, 10:27 AM   #9
Curtis Colvin
Affiliate Curtis Colvin is offline
Join Date: Sep 2014
Location: Tulare  CA
Posts: 1
Re: Lifting Cycles

90 day Wendler is always good to jump start your strength.
Wendler 5/3/1 Method Strength Program. This program focuses on four major lifts of Back Squat, Strict Press, Deadlift and Bench Press. The Program will build each week, however the numbers will be based off 90% of their 1 RM. For example if an athletes back squat max is 300#, 90% of their max is 270#. Therefore they will use 270# as the weight used to calculate the percentages they will be using for the lifts. For this athlete week 1 will be as follows:

Back Squat

Set 1 = 5 Reps @ 65% (270*.65=175)

Set 2 = 5 Reps @ 75% (270*.75=200)

Set 3 = Max Reps @ 85%(270*.85=230)

I have cycled back through the Wendler program infused with CF a few times throw the past several years to add strength and shake off the cobwebs
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