Programming Update

With the 2021 Open only 7 weeks away we now have just 2 Wendler cycles remaining before the big day arrives.


It’s important to remember that each time we begin a new Wendler cycle you need to adjust your theoretical 1RM’s. Both Squat and Deadlift figures need to increase by 5kg, whilst your Press will need to be raised by 2.5kg.


If your theoretical 1RM for the last cycle was 95kg that number now increases to 100kg.

Therefore (in keeping with the Wendler protocol) you would take 90% of 100kg (90kg) and calculate all percentages off that for this next cycle.