What is the Wendler Program Coach??

Hey crew as you are aware we tested our 1 RM last week for Back Squat, Bench Press, Deadlift and Shoulder Press , the reason for this other than to find out how strong you actually are at this point in time is to give us numbers to workout what loads we should do for our lifts using Jim Wendler's 5/3/1 program. If you are only new and have been with us less than two months, don't stress we will be working a beginners program with you.
For everyone else.

One Mesocycle (BIG) lasts 16 workouts, or a little over 5 weeks (when doing 3 Workouts a week)

Each mesocycle has 4 microcycles (Little) or "waves".
Wave 1. Warmup, 65%x5, 75%x5, 85%x5+
Wave 2. Warmup, 70%x3, 80%x3, 90% x3+
Wave 3. Warmup, 75%x5, 85%x3, 95%x1+
Wave 4 (Deload) - 40%x5, 50%5, 60% x5

We will warm up with 3 set each time of 40%, 50%, 60% So that means workout is Just 6 sets, no more ummming and aarrrhing about how many to do each day 6 sets, that's it.

Note: To calculate your required loads first multiply your 1RM by 0.9. And then find the required % for THAT number. You will need to do this for all 4 lifts and I recommend doing it all at once before you start. Alternatively just download the "Big Lifts 2 " app onto your smart phone and it will do all the work for you.

If you have one of the CrossFit North Queensland custom training diaries there is also a section in there for you to enter your 5/3/1 loads. Take a few minutes before you get to the Box to sit down and work them out for the entire mesocycle

Wendler also suggests that on the last set you can do an "all out rep max" lifting that weight as many times as possible. The goal is to get at least the specified number of reps with that weight and anything beyond that can be considered the dividends that your efforts have payed out. Only attempt extra reps on the final heavy set.

Each wave has 4 workouts:
A. Squat + assistance
B. Bench press + assistance
C. Deadlift + assistance
D. Shoulder Press + assistance

We will get the bulk of our assistance work during our CrossFit WOD's ,and will be doing the Wendler Workouts 3 days Per week as our strength part of class, if you are in at the box less than these 3 days a week please talk to your coach to get an alternative recommended scheduled

The scheduled we will be using will be using is Below,If you happen to miss a day you can either make it up during Open Box times or just pickup where you are currently at the next time you lift for that exercise, you don't want to actually "Skip" a workout
Week 1: A1, B1, C1
Week 2: D1, A2, B2
Week 3: C2, D2, A3
Week 4: B3, C3, D3
Week 5: A4, B4, C4
Week 6: D4, etc. ...


If you are still confused, don't worry we will talk you through it in class and the first Day lifting will be on Tuesday 24th June. If you are yet to test some 1RM come into the Open Box sessions Monday if you have time, or we will test on the lifting day