We will be beginning a strength cycle, using the Wendler Program, 5-3-1.
Please follow the program. Trust-it, it works.

Our first instruction is to calculate your “working weights.” You will use 90% of your 1RM to calculate the percentages given.

Example: Edwin’s Strict Press = 165lb x 90% = 150lbs (rounded-up).
Edwin will then calculate 65%,75%,85% of the 150lbs for his week 1 of
5-3-1 Wendler Program.

While it may seem counterintuitive to take weight off the bar when the goal is to add weight to it, starting lighter allows you more room to progress forward. This is a very hard pill to swallow for most lifters (us). We want to start heavy and want to start now. This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego. Let it go.

Here is a post I have added to the Fitness Resources on our website – This article is a little will explain more, and is a great read.


Strict Press
Warm-Up then:
5 reps @ 65% of working weight
5 reps @ 75%
5+ Reps @ 85% (do as many as possible, without racking bar)

**If you have not completed 1RM Strict Press, Please Find 1RM**

6 Burpee
6 KBS 35/55/75

Rest 2 Minutes

6 Slamball 20/30/40/50
6 Pull-up (Competitor C2B-PU)