If you have been hesitant about starting the CFFM strength program then now is the time!
The Apprentice/Craftsman SWOD is being simplified to follow the Jim Wendler 5/3/1 program. If you have hit a plateau on the expert/elite track, need work on some of the core lifts or if you’re just starting and want to build strength fast, check out the Apprentice/Craftsman SWOD program for a mesocycle.
Who is Jim Wendler and what’s so special about his program? Here’s a quick bio; Jim was a Strength and Conditioning coach with the University of Kentucky, trained at Westside Barbell, and chalked up the following competitive power lifting accomplishments in the 275lb weight class:
1,000 pound squat
675 pound bench press
700 pound deadlift
That’s a 2,375 power lifting total. I think we can pretty much agree the dude is strong and knows a little something about strength.
Here are the nuts and bolts behind the program. In 5/3/1, you train four days a week. Each strength workout is centered on one core lift — the Squat, Bench Press, Deadlift, and Press. Each training cycle lasts four weeks and is performed in conjunction with our DWODs. We will follow the less intensive loading parameters with the following set-rep goals for each major lift:
Week 1. Warm-up, 65%x5, 75%x5, 85%x5+
Week 2. Warm-up, 70%x3, 80%x3, 90%x3+
Week 3. Warm-up, 75%x5, 85%x3, 95%x1+
Week 4 (de-load) – 60%x5, 65%x5, 70%x5
A few quick points to making gains on this program:
• Don’t just choose a weight to lift five, three, or one time(s) per set. The calculations are based on 90% of your current 1RM. So if your 1RM in the Squat is 315:
315 X .9 = 285 (base load percentages on this number)
Week 1: 65% (185), 75% (215) and 85% (245) X 5
• Start with a realistic idea of your one-rep max. Most of you that have been Crossfitting for awhile should know your 1RM for the core lifts.
• On the final set of each workout you should work to failure. This is the set that produces the most strength gains, so give it everything you have and get as many reps as you can with that weight. For example on Week 2 the final set calls for 90%x3. If you rack the weight after 3 successful lifts, or rack the weight after 5 reps even though you were only suppose to lift 3 reps you did not work to failure.
• Make sure you use a spotter at all times and work until you fail. The only exception to this rule is during the Week 4 (de-load) phase since you’re giving your muscles a break.
• The program works best if you train four times a week hitting all four core lifts before repeating. In other words, don’t skip a lift because you don’t like it.
• Do the SWOD before the DWOD, or follow an A.M./P.M. schedule. If the A.M./P.M is not feasible then don’t start the Wendler 5/3/1. Seriously, you are going to be working to failure at load, do not do this with fatigued muscles from the DWOD. You need to be fully recovered for the program to work.
• When you start a new four-week cycle, add five pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers.
If you have any question drop a note in the comments section or get with your trainers. Now have some fun and go get strong!
