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ABCDEFGHI
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I.C.A. SUPPLEMENTAL STRENGTH TRAINING (WENDLER)
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** MEMBERS - ONLY CHANGE BLUE CELLS **
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NameCZWendler Cycle ***1
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Start Date8/3/2018Maxes Reset (date)
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Lifts:1 RM*NOTES:
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Deadlift285* Enter your training max - not your competition max
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Shoulder Press35** On the 3rd set of each lift, do the number of reps listed or,
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Back Squat135for additional strength benefit, go for max reps
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Bench Press33*** After Month 2, retest maxes before starting a new cycle
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MONTH 1Week 1Week 2Week 3Week 4 (Deload)
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RepsWeightRepsWeightRepsWeightRepsWeight
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Deadlift5195321051955105
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5210322032205130
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5**2203**2351**2455155
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Shoulder Press525330525515
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530330330520
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5**303**301**30520
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Back Squat5953100595550
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510031053105565
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5**1053**1101**120575
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Bench Press525325525515
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525330330515
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5**303**301**30520
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MONTH 2Week 1Week 2Week 3Week 4 (Deload)
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RepsWeightRepsWeightRepsWeightRepsWeight
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Deadlift5200322052055115
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5220323032305140
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5**2303**2451**2555165
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Shoulder Press530330530515
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530335335520
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5**353**351**35525
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Back Squat510031105100555
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511031203115570
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5**1153**1201**125580
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Bench Press530330530515
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530330330520
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5**303**351**35525
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