Check out Wendler 5/3/1 it is a weekly progression based on working at 90% of your max (workng max-WM). It is a 4 week phase. Week 1-2x5 reps, 1xAMRAP week 2 - 2x3, 1x Amrap
Week 3 1x5, 1x3, AMRAP
Week 4 deload. Then you take your anticpated max from the phase, put that in then next phase to calculate the 90% working max. The rep scheme for the main lift after wamups wk1 5x65%WM, 5x75%Wm and then as many reps as possible at 85%-not to failure but 1 rep less than one you would fail.
Curmedgeon
npub14e…mrhlz
2025-06-28 11:38:12 UTC
in reply to nevent1q…8lgy
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npub14evsuu9sf3uh6tpka72rncdhh80t57fzsuklnur7t90dgf7dxwxsrmrhlzSeen on
wss://relay.momostr.pinkPublished at
2025-06-28 11:38:12 UTCEvent JSON
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