SWOD 1: Deadlift 5 – 5 – 5
40, 50, and 60% of your (Wendler-adjusted) 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!

« »