{"id":501,"date":"2012-02-05T09:58:49","date_gmt":"2012-02-05T15:58:49","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=501"},"modified":"2012-02-05T09:58:49","modified_gmt":"2012-02-05T15:58:49","slug":"wendler-cycle-week-3","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=501","title":{"rendered":"Wendler Cycle, week 3"},"content":{"rendered":"<p><strong>SWOD 1:<\/strong> <strong>Deadlift<\/strong> <strong>5 \u2013 3 \u2013 1+ <\/strong><br \/>\n75, 85, and 95% of your 4-rep max (or 90% of your 1RM)<\/p>\n<p><strong>SWOD 2: Back squat<\/strong> <strong>5 \u2013 3 \u2013 1+ <\/strong><br \/>\n75, 85, and 95% of your 4RM<\/p>\n<p><strong>SWOD 3: Shoulder Press<\/strong><strong> 5 \u2013 3 \u2013 1+ <\/strong><br \/>\n75, 85, and 95% of your 4RM<\/p>\n<p>Remember, the last set in each exercise is <em>as many reps as possible<\/em> at 95% of your 4RM. That\u2019s where you want to push yourself to eek out every last rep while maintaining good form.<\/p>\n<div id=\"iLikeThis-501\" class=\"iLikeThis\"><span class=\"counter\">7 <a onclick=\"likeThis(501);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>SWOD 1: Deadlift 5 \u2013 3 \u2013 1+ 75, 85, and 95% of your 4-rep max (or 90% of your 1RM) SWOD 2: Back squat 5 \u2013 3 \u2013 1+ 75, 85, and 95% of your 4RM SWOD 3: Shoulder Press 5 \u2013 3 \u2013 1+ 75, 85, and 95% of your 4RM Remember, the [&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-501","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\/501","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=501"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/501\/revisions"}],"predecessor-version":[{"id":502,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/501\/revisions\/502"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=501"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=501"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=501"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}