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New Strength Cycle Starts Tomorrow! 💪🏽


Our Autumn strength cycle will incorporate the Wendler 531 program, along with some secondary accessory work. The program has a high focus on progressive overload, and when followed closely should increase 1 rep maxes across each of the major lifts. This 12 week macrocycle will be comprised of 3 X 4 week mesocycles, and use percentages of your “training max” for the major lifts. Your training max is calculated as 90% of your 1RM. We use this number to ensure movement quality and allow for higher rep ranges on the max our sets. DO NOT exceed this 90% figure, or risk missing vital volume which has been factored into the program. See below for tomorrow’s program... Monday A1 Back Squat 5 @ 65% 5 @ 75% 5+ @ 85% AMRAP @ 65% A2) Pull-Up 3 X 10 B1) Dip 3 X 10 B2) Brent over BB Row 3 X 10 C1) BB Curl 3 X 10 C2) Close Grip Bench Press 3 X 10

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