Deadlift 3 – 3 – 3+
70, 80, and 90% of your (new Wendler 4-rep max (or 90% of your 1RM)
Back squat 3 – 3 – 3+
70, 80, and 90% of your 4RM
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 (new, Wendler-adjusted) 4RM. That’s where you want to push yourself to eek out every last rep while maintaining good form.
Deadlift: 235-275-300(10)
Shoulder press: 85-95-110(5)
Back squat: 165-190-210(12)
Deadlift: 210-240-270(7)
Shoulder press: 90-100-110(10)
Back squat: 155-175-195(5)
Arrgh! I wanted more on the everything – but especially the squats. My legs feel like jelly after Michael yesterday, so I didn’t quite get there today. Looking forward to Week 3.