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Wassup Wendler?

April 28, 2012

Over the last few months I have been training with a bit of intention towards participating in the Tactical Strength Challenge in early May.  My deadlift was the one event that I hadn’t really been training regularly. I put together a program using Wendler’s formula based on 315# as my previous 1 rep max. I used this program a year ago which I am convinced was a big factor in helping me reach 315# in the first place. Unfortunately I wasn’t able to stick to this timeline, but I wanted to record it because I know it is attainable. I’m going to keep it here as a reference I can look back at and will begin again after the challenge is over.

Cycle #1

Week #1 – Warm-up Sets: 5 reps @ 125#, 155#/ Working Sets: 5 reps @  180#, 205#, 230#

Week # 2 – Warm-up Sets: 5 reps @ 125#, 155# / Working Sets: 3 reps @ 190#, 220#, 245#

Week #3 – Warm-up Sets: 5 reps @ 125#, 155#, 190# /  Working Sets 5-3-1 reps @ 205#, 230#, 260#

Week #4 – Working Sets: 5 reps @ 110#, 135#, 165#

 

Cycle #2

Week #1 – Warm-up Sets: 5 reps @ 125#, 155#/ Working Sets: 5 reps @  190#, 220#, 250#

Week # 2 – Warm-up Sets: 5 reps @ 125#, 155#, 190# / Working Sets: 3 reps @ 205#, 235#, 265#

Week #3 – Warm-up Sets: 5 reps @ 125#, 155#, 190# /  Working Sets 5-3-1 reps @ 220#, 250#, 280#

Week #4 – Working Sets: 5 reps @ 120#, 145#, 175#

 

Cycle #3

Week #1 – Warm-up Sets: 5 reps @ 125#, 155#, 190#/ Working Sets: 5 reps @  205#, 235#, 265#

Week # 2 – Warm-up Sets: 5 reps @ 125#, 155#, 190# / Working Sets: 3 reps @ 220#, 250#, 280#

Week #3 – Warm-up Sets: 5 reps @ 125#, 155#, 190# /  Working Sets 5-3-1 reps @ 235#, 265#, 300#

Week #4 – Working Sets: 5 reps @ 125#, 155#, 190#

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