{"id":748,"date":"2012-03-09T16:54:31","date_gmt":"2012-03-09T22:54:31","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=748"},"modified":"2012-03-09T16:54:31","modified_gmt":"2012-03-09T22:54:31","slug":"wendler-cycle-week-4","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=748","title":{"rendered":"Wendler Cycle, week 4"},"content":{"rendered":"<p><strong>SWOD 1:<\/strong> <strong>Deadlift<\/strong>\u00a0<strong><\/strong><strong>5 \u2013 5 \u2013 5<\/strong><br \/>\n40, 50, and 60% of your (Wendler-adjusted) 4-rep max (or 90% of your 1RM)<\/p>\n<p><strong>SWOD 2: Backsquat<\/strong> <strong>5 \u2013 5 \u2013 5 <\/strong><br \/>\n40, 50, and 60% of your 4-rep max (or 90% of your 1RM)<strong><\/strong><\/p>\n<p><strong>SWOD 3: Shoulder Press<\/strong> <strong>5 \u2013 5 \u2013 5 <\/strong><br \/>\n40, 50, and 60% of your 4-rep max (or 90% of your 1RM)<strong><\/strong><\/p>\n<p>This is the last week in the Wendler cycle, the deloading phase.\u00a0 The last set is <em>not<\/em> a plus one (+1) effort. Piece of cake!<\/p>\n<div id=\"iLikeThis-748\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(748);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>SWOD 1: Deadlift\u00a05 \u2013 5 \u2013 5 40, 50, and 60% of your (Wendler-adjusted) 4-rep max (or 90% of your 1RM) SWOD 2: Backsquat 5 \u2013 5 \u2013 5 40, 50, and 60% of your 4-rep max (or 90% of your 1RM) SWOD 3: Shoulder Press 5 \u2013 5 \u2013 5 40, 50, and 60% [&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":[],"class_list":["post-748","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women","category-strength"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/748","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=748"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/748\/revisions"}],"predecessor-version":[{"id":749,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/748\/revisions\/749"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=748"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=748"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=748"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}