Attention athletes! The following is a an explanation of our upcoming programming on behalf of all of us at Aero Athletics CrossFit Mahwah. We are so excited about your progress, and will be implementing a new style of programming, starting tomorrow, to continue the momentum and get each one of you to achieve new goals.
So you’ve been coming to the gym and hitting your strength work, setting your 5- and 3-rep maxes. Starting Monday, you will see a change in the program. We are shifting to a Linear Progression program for your strength work. This program will allow for steady strength gains in your big lifts (Squat, Deadlift, Press) by simply adding a little weight each week and hitting our lifts once a week. Our strength days will be Mondays, Wednesdays, and Fridays.
The program we are implementing is Jim Wendler’s 5/3/1. It’s a well-renowned, evidence-based program helping many weightlifters put many pounds on their lifts. It’s not magic, it’s a proven method. Nothing fancy to see here, no crazy GHD bench press for 20-rep max once every 6 months.
The way the program is laid out is simple:
Week 1: 3×5+ @ 75/80/85% of your Wendler Max
Week 2: 3×3+ @ 80/85/90% of your Wendler Max
Week 3: 5 @ 85% 3 @ 90% 1+ @ 95%
Reset max numbers, start cycle again.
We can hear the questions already, “BUT WHAT IS MY WENDLER MAX?!”
Well, lucky for you if you have been coming in and setting our rep maxes, we can now put those into use. The formula you should use to calculate your max TO START THE PROGRAM is:
Weight x Reps x 0.0333 + weight x 90% = Wendler Max
This is the weight you will use when calculating your working sets for the day. So let’s say you have a 200# 3-rep max on the back squat, the formula would look like this:
200 x 3 x 0.0333 + 200 x 90% = 200# (199.98, to be exact) for Back Squat Wendler Max
You will do this for all your lifts. At the end of the 3 weeks, you will add 10 lbs to your squat and deadlift and 5 lbs to your press.
Now you’re probably wondering, “Hey, what’s the + sign for at the end?”
The “+” means that the last set is a “as many reps as possible” set. So when you go to deadlift your 3×5+, your first set is 5 reps, second set is 5 reps, and your third set is as many as you can possibly do. So get amped up on your last set and try and crank out as many reps as you can.
The other change you will notice in the programming is we are Olympic lifting twice a week, on Tuesdays and Thursdays. These lifts will be alternated so if you can only come Tuesdays, you’re not only cleaning every Tuesday. All percentages for these are based on your 1-rep max.
The change in the program will help you get stronger, faster than you ever believed. Attack the AMRAP sets and try to set a personal best in terms of reps at a certain weight. Get ready to make gains on all your lifts. The strength you will gain on these lifts will instantly transfer over into your Crossfit skills. If you’re able to back squat more weight, wall-balls, thrusters, and cleans will all become easier because your baseline raw strength will be bigger. Because you will be regularly training your strength, you will find that your strength gains will come quickly. Put in the work, and you will see your growth. We are all very excited for this next phase, and hope you are too.
If there are any questions or concerns, please feel free to speak with or contact any of the coaches.
Now go lift something heavy.