Wendler 5-3-1 strength program - Month 2

For those of you who are on track with the Wendler 5-3-1 program we begin month 2 on Monday.

For your upper body movements you will add 5 lbs to your working 1RM (presses and bench press). And for your lower body movements you will add 10 lbs to your working 1RM (squats and deadlifts).

You then continue on as you did in the first 4 weeks.

Unless you are new to the program and have not established your numbers yet please come to class with your numbers ready to go. If you have any questions please comment here or email me.

Here is an example. My working 1RM for squats for month 1 was 157 lbs. For month 2 it is 167 lbs. Now I will base all of my new percentages for squats on 167 lbs.

Monday

Squats Week 1

Warm-Up

40% working 1 RM x 5

50% working 1RM x 5

60% working 1RM x 5

Working Sets

65% working 1 RM x 5

75 % working 1RM x 5

85% working 1RM x 5 or more