SWOD 1: Deadlift 5 – 5 – 5
40, 50, and 60% of your 4-rep max (or 90% of your 1RM)
SWOD 2: Backsquat 5 – 5 – 5
40, 50, and 60% of your 4-rep max (or 90% of your 1RM)
SWOD 3: Shoulder Press 5 – 5 – 5
40, 50, and 60% of your 4-rep max (or 90% of your 1RM)
This is the last week in the Wendler cycle, the deloading phase. The last set is not a plus one (+1) effort. Piece of cake!
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Bench Press 100-125-150
Shoulder Press 70-80-95
Squats 70-80-95
Deadlift 110-140-165
Deadlift: 115, 155, 175
It’s true–piece of cake did today March 30th.