Remember: You must do these SWODs WITH A PARTNER OR, PREFERABLY, TWO–to watch your form and keep you safe.
SWOD 1: Deadlift 5-5-5+
Three rounds are at 65%, 75% and 85% of your 4-rep max. Third set should be maximum number of reps. I would recommend you use mixed-grip on this set–that is, grip one hand on the bar the opposite direction.
SWOD 2: Back squat 5-5-5+
Three rounds are at 65%, 75% and 85% of your 4-rep max. Third set should be maximum number of reps.
SWOD 3: Shoulder press 5-5-5+
Three rounds are at 65%, 75% and 85% of your 4-rep max. Third set should be maximum number of reps.
Record weights and number of reps on third set to comments.
I decided to find my 4-rep max anew. Deadlift was 335, and it felt pretty solid.
My 1RM is 360, so I was pretty encouraged by that.
I got a little whiff of a future PR in my nostrils.
Wow, thats a lot of weight Mr. Hilliker, good job!
Me, Joel Hudson, and Daryle dead lifted I believe 135, 155, 175? Can’t remember, I should write it down write away next time. They’ll correct me if I’m wrong. Last set, I did over 10 reps
Then we did Wendler Cycle but Bench Press. Did 135, 155, 175. But I continued on afterwards and did 185, 205, 210, 215. Got some help from the spotter with 215. I know I can get 225 though if I start out fresh
4RM back squat: 230
This felt strong; the weight was still coming up rather quickly.
My 1RM is 240, so here too I think I have a new PR in my future.
Amazing to me how much driving the knees out increases the strength in the bottom position. My tendency with back squats has always been the knees caving in, and that’s just not happening.
Joel Hudson, Justin, I did Wendler for dead lift. I think the weights we did were 155, 175, and 195.
You can really feel it towards the end!
We also did Wendler bench press, I maxed out at 185 with a tad of help from the spotter.
I did wendler shoulder press and deadlift.
For shoulder, the weights were: 68, 79, and 90
For deadlift: 146, 169, 196
I was able to do 5 over on each
What does “5 over on each” mean?
The idea is to do a set of 5 (at 65%), then a set of 5 (at 75%), then a set of as many as possible (at 85%).
I did 10 reps on the last set.
LOVE the Wendler Cycle!
SWOD1 (deadlift): 225-250-285(15)
Dead lift – 4rep max 275
Shoulder Press – ” 115
Back Squat – ” 205
Bench Press – ” 185
Usually got around +10 on the end. Ready for week 2!
SWOD3 (press): 80-90-100(12)
I did two wendlers this past week which finished my week one. I don’t remember how many I of the “pluses” I did. I know I did at least ten extra on backsquating, somewhere around that for deadlifting, and one on pushpress.
Deadlift: 210-240-270(10)
I have to get used to lifting heavy things again.
Working off a new 320 4-rep max.
Using this to lock in the K-Starr form from Supple Leopard.
Back squat: 145-165-185(12)
Working off a new 220 4-rep max.
Using K-Starr and also trying to go ultra low in squats to get comfortable with that position.
Shoulder press: 70-80-90(10)
Working off a new 105 4-rep max
Shoulder Press
4 rm : 120 lb
65%-70, 75%-90, 85%-100 x 10
65%- 195
75%- 225
75%- 255
x 10
Benchpress:
120 lb 4rm
65%
75%
85%
x 10
Shoulder press (110 4RM): 70-85-95(12)
Deadlift (330 4RM): 215-250-280(13)
Back squat (230 4RM): 150-175-195(12)
Deadlift:
130-150-170 (10)
4rm:
200
135-155-175 (10)
In recently setting new fitness goals for myself, I decided to make some benchmarks for myself in the area of strength. The Wendler Cycle is an old friend.
SWOD 2: Back squat 5-5-5+
65%-75%-85% (of my 4RM @ 155#)
100-115-130 (10)
I also determined my shoulder press 4RM to be 80#. I look forward to doing the 5-5-5+ shoulder press tonight using my newly determined 4RM.
I love the Wendler Cycle.
SWOD 3: Shoulder press 5-5-5+
(Three rounds at ROUGHLY 65%, 75% and 85% of my 4-rep max of 80#)
55-60-70 (10)
I also determined my deadlift 4RM last night to be 185#. Tonight I will finish this week’s SWODs with the 5-5-5+ deadlift, which happens to be my favorite. 🙂