Estimate Press and Back Squat 1 RM
As hopefully all of you know, we at CrossFit Bishop and Mammoth CrossFit are constantly striving to bring you the best strength and conditioning program period!
Of course we all have the same basic needs since we all share the same anatomy and physiology, but we are quite unique in our history, present state of being, and what we hope to accomplish in the gym. What this requires is for you, the trainees, is to become educated enough to be able to help yourself. It's important to understand that even if we all had the time and money to pay for individualized one on one training, we would still miss out on much of the benefits of what we are doing without some understanding of the program or the reasoning behind it.
It is with these thoughts in mind that I propose some changes in how we run our program for a time. Now some thought and planning may be necessary for you, but don't freak out 'cause it's really very, very simple and we'll be here to help you with any questions that may come up.
Every Monday, Wednesday, and Friday we will do basic barbell strength work, which means squat, deadlift, press, or bench press. The strength sets well be preceded by a simple, straightforward warm up and followed by some form of assistance work like pull ups, dips, push-ups, sit-ups etc... Then, assuming time permits a basic conditioning workout. On these days we will be following the Wendler 5-3-1 template. If you search the internet you will find plenty of info about how this program works, but don't worry too much as it's very simple and we'll explain it all in upcoming classes.
Monday – Press 3x5 @65,75,85%
Wednesday - Deadlift 3x5 @65,75,85%
Friday – Bench 3x5@65,75,85%
Monday – Squat 3x5@65,75,85%
Wednesday – Press 3x3@70,80,90%
Friday – Deadlift 3x3@70,80,90%
Monday – Bench 3x3@70,80,90%
Wednesday – Squat 3x3@70,80,90%
Friday – Press 5-3-1@75,85,95%
Monday – Deadlift 5-3-1@75,85,95%
Wednesday – Bench 5-3-1@75,85,95%
Friday – Squat 5-3-1@75,85,95%
Monday – Press/Deadlift – deload 3x5@40-50-60%
Wednesday – Bench - deload
Friday – Squat – deload
Add five to ten pounds to each lift and start over...
Now if you'd rather not pay so much attention to this and not get too geeky in general, that's fine, just establish your maxes in the beginning, follow along and nothing will change much in your world of fitness. However, if you prefer to have a plan for how to systematically improve your overall strength and conditioning, you now have a basic template that is easy to follow and understand. We will post some good ideas for assistance work to follow your strength work and we will also still program constantly varied, functional, conditioning workouts to follow.
But wait!!! What about the Olympic Lifts???
For now, I'd say put them on the back burner and focus on the basics. Then, if we decide that we all love the Wendler program, but we want to be able to work the snatch and clean and jerk as well, then just replace the deadlift day with a clean or snatch, and replace one of the pressing days with jerks or other dynamic overhead work.
I'd like to propose to all the coaches and trainees that we change the general format of how we offer the program from a class style to more of an "open gym" style. This would mean that our doors would be open to members for a block of time from approximately 5 am to 10 am and 4 pm to 7 pm Monday through Friday. Conditioning workouts would start every 20 minutes on the hour. Not sure how Saturday and Sunday would look, but I have a couple ideas in store that will come around soon enough. My thought is this will serve our community best and the benefits will strongly outweigh the negatives. Of course, everything that we do in our program is up for discussion so you're feedback is welcome and encouraged as usual.
Thanks for listening!!!