{"id":172,"date":"2012-01-22T14:02:46","date_gmt":"2012-01-22T20:02:46","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=172"},"modified":"2012-01-22T16:05:19","modified_gmt":"2012-01-22T22:05:19","slug":"172","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=172","title":{"rendered":"Wendler Cycle, week 1"},"content":{"rendered":"<p><strong>SWOD 1:<\/strong> <strong>Deadlift<\/strong> <strong>5 \u2013 5 \u2013 5+ <\/strong><br \/>\n65, 75, and 85% of your 4-rep max (or 90% of your 1RM)<\/p>\n<p><strong>SWOD 2: Back squat<\/strong> <strong>5 \u2013 5 \u2013 5+ <\/strong><br \/>\n65, 75, and 85% of your 4RM<\/p>\n<p><strong>SWOD 3: Shoulder Press<\/strong><strong> 5 \u2013 5 \u2013 5+ <\/strong><br \/>\n65, 75, and 85% of your 4RM<\/p>\n<p>The first set is 5 reps of 65% of your 4-rep max; the second set is 75%; the last set in each exercise is <em>as many reps as possible<\/em> at 85%. E.g. if your 4RM on the deadlift is 225 lbs (or your 1RM is 250), your sets would be 5 reps at 145, 5 reps at 170, and as many reps as you can knock out at 190. Record weights and reps to comments.<\/p>\n<div id=\"iLikeThis-172\" class=\"iLikeThis\"><span class=\"counter\">18 <a onclick=\"likeThis(172);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>SWOD 1: Deadlift 5 \u2013 5 \u2013 5+ 65, 75, and 85% of your 4-rep max (or 90% of your 1RM) SWOD 2: Back squat 5 \u2013 5 \u2013 5+ 65, 75, and 85% of your 4RM SWOD 3: Shoulder Press 5 \u2013 5 \u2013 5+ 65, 75, and 85% of your 4RM The first [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,4,9],"tags":[24,27,35],"class_list":["post-172","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women","category-strength","tag-back-squat","tag-deadlift","tag-shoulder-press"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/172","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=172"}],"version-history":[{"count":7,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/172\/revisions"}],"predecessor-version":[{"id":316,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/172\/revisions\/316"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=172"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=172"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=172"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}