SWOD 1: Deadlift 5 – 3 – 1+
75, 85, and 95% of your 4-rep max (or 90% of your 1RM)
SWOD 2: Back squat 5 – 3 – 1+
75, 85, and 95% of your 4RM
SWOD 3: Shoulder Press 5 – 3 – 1+
75, 85, and 95% of your 4RM
Remember, the last set in each exercise is as many reps as possible at 95% of your 4RM. That’s where you want to push yourself to eek out every last rep while maintaining good form.
Deadlift: 245-275-310(9)
Deadlift: 240-270-305(3)
Could have done more, but I lost my grip.
Bench press 155-175-195(9)
Shoulder press 95-105-120(8)
Shoulder press: 95-100-110 (9)
Back squat: 165-185-205 (12)
Back Squat: 105-115-135(10)
Deadlift: 185-195-245(7)
Did this Friday (March 23)