The Wendler 5-3-1 Strength program has been around for a while. I’ve done it at other gyms and although it might be considered a bit old-school, I think it’s an effective program and a good fit for CrossFit in that it’s a short program (10-20 min / day). It focuses on Deadlift, Strict Press, Back Squat and Press Bench. These are core lifts that have carryover to the other lifts, namely the Olympic lifts – Squat Clean, Jerk and Snatch. Go here for more about the program: https://www.t-nation.com/workouts/531-how-to-build-pure-strength
To calculate your 1 RM from a 3-5 rep max use the following equation:
- Weight x Reps x .0333 + Weight = Estimated 1RM
- For example, if you can squat 100 for 5 reps, then the equation looks like this:
- (100 x 5) = 500 x .0333 = 16.6 + 100 = 115 or so
Here is the program – all percentages are based on your “Working Max” – which is 90% of your true (or calculated) 1 Rep Max.
|WEEK 1||WEEK 2||WEEK 3||WEEK 4|
|Set 1||65% x 5||70% x 3||75% x 5||40% x 5|
|Set 2||75% x 5||80% x 3||85% x 3||50% x 5|
|Set 3||85% x 5+||90% x 3+||95% x 1+||60% x 5|
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. Week 3 will always be a bit heavy with that 1+ set. From this we can recalculate your 1 Rep Max to use for the next cycle of 4 weeks.