SWOD 1: Deadlift 3 – 3 – 3+
70, 80, and 90% of your 4-rep max (or 90% of your 1RM)
SWOD 2: Back squat 3 – 3 – 3+
70, 80, and 90% of your 4RM
SWOD 3: Shoulder Press 3 – 3 – 3+
70, 80, and 90% of your 4RM
Remember, the last set in each exercise is as many reps as possible at 90% of your 4RM. That’s where you want to push yourself to eek out every last rep while maintaining good form.
14 I did this!
Deadlift – 210-240-275(9)
Shoulder press – 75-85-95(8)
Bench press – 95-115-125(8)
Deadlift: 230-260-290(12)
Deadlift: 225-245-275 (10)
Shoulder press: 85-95-105 (5)
I don’t like shoulder presses. They make me feel weak. =)
Deadlift: 225-245-285 (4)
Bench press: 105-120-135 (5)
The last comment of mine should say 285 for the last set of deadlifts.
Did my Wendler deadlifting before class today with Ty and Bailey. Got 6 on the last set @ 285.
SWOD3 shoulder press: 85-95-105(8)
SWOD2 back squat: 160-180-205(15)
Deadlift = 145, 235, 265 (7)
Bench Press 135-155-185-205(5)
Deadlift:
110-125-140(25)
Back squat:
65-75-85 (14)
Shoulder Press:
40-45-50(12)
Shoulder Press 95-110-140(4)
Back Squat 95-110-140(15)
Deadlift 160-180-250(12)
Did March 9th.