More Wendler Planning

Posted by Brian PCF
Aug 02 2010

Nicole's last WOD before her trip to Spring Break Bagram!

So I’ve been doing Wendler 531 since April and have had great results, here’s a snap shot:

Squat
12/9/2008: 335
6/28/2010: 355

Power Clean*
9/27/2009: 225
7/1/2010: 235
*The Power Clean isn’t “traditional” Wendler, but I did it anyway according to the same principles as the other lifts.

Press
12/9/2008: 160
7/2/2010: 167.5
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I plan to carry on using Wendler 531 as the basis of my training going forward along with PCF Fast Runners Club and PCF WODs.

I’m going to go to Deadlifts instead of Power Cleans, but try to get in some reps using Prilepin’s table of the Olympic Lifts on Squat or Deadlift days.

I’m also going to work harder on my Assistance Exercises during this phase. I pretty much bailed on those as often as humanely possible after about the first eight weeks. Much of this was due to time constraints, but they are all movements I need to work on. My Assistance Exercises will be:

Squat Day
Weighted Ring Dips 5x5x50
Reverse Hyper 3×15

Deadlift Day
Handstand Pushups 3×5
Weighted Pullups 5x5x50

Press Day
Assisted Muscle Up 3×3
Tuck Front Lever 8 x 5-10 seconds
Tuck Back Lever 8 x 5-10 seconds
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This will all fit pretty neatly on top of the normal PCF Programming. I’ll just rotate out Assistance Exercises on some days and do the PCF METCON, and skip the PCF METCON on some days and just do assistance exercises.
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I was fortunate enough to have Wendy W. from 0530 loan me Coach Chris Sommer’s Building the Gymnastic Body. I’d seen his videos on YouTube and heard Robb Wolf talk about his training, but I never took a hard look at it.

I read the whole thing in about an hour and a half and feel like I’ve got a much better plan in my head for both how to improve my own gymnastic ability as well as PCF Athletes. Great progressions in there, give it a look if you get the chance.

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