I have decided after doing Wendler for nearly 9 months that I am going to take 10 weeks off from that and do a 20 rep program. The way it works is that I will figure my 5 rep max then subtract 50 pounds from that number. Then each week I will add 5 pounds to the weights and theoretically at the end of 10 weeks my previous 5 rep max will now be a 20 rep max.
SATURDAY'S WORKOUT
Row 500 meters w/u
Row 5 x 200 with 1:30 RI
39.9/39.8/39.9/39.3/39.1 avg pace 1:39/avg SR 33
Pull ups 4/3/3
Floor wipers 3 x 10 @ 135
MONDAY'S WORKOUT
Elliptical 5 minutes
DROM
Squat 5 @ 90/5 @ 110/5 @ 130
DB Press 3 x 10 @ 20
The above two were done as a circuit
Dead Lift 1 x 20 @ 185
Pull ups 4/4/2
Ab wheel 3 x 10
Pull ups and ab wheel were done as a circuit with 1:30 RI
See you tomorrow.
SATURDAY'S WORKOUT
Row 500 meters w/u
Row 5 x 200 with 1:30 RI
39.9/39.8/39.9/39.3/39.1 avg pace 1:39/avg SR 33
Pull ups 4/3/3
Floor wipers 3 x 10 @ 135
MONDAY'S WORKOUT
Elliptical 5 minutes
DROM
Squat 5 @ 90/5 @ 110/5 @ 130
DB Press 3 x 10 @ 20
The above two were done as a circuit
Dead Lift 1 x 20 @ 185
Pull ups 4/4/2
Ab wheel 3 x 10
Pull ups and ab wheel were done as a circuit with 1:30 RI
See you tomorrow.
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