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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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NameWendler Cycle1
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Start DateMaxes Reset0
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Lifts:MONTH 1
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Deadlift115103.5
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Shoulder Press145130.5
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Bench Press6054
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Back Squat10090
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Week 1Week 2Week 3Week 4
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RepsWeightRepsWeightRepsWeightRepsWeight
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Deadlift580385580545
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585390390555
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(5)90(3)95(1)100565
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Shoulder Press510031055100555
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510531153115570
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(5)115(3)120(1)125580
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Bench Press545345545525
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545350350530
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(5)50(3)50(1)55535
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Back Squat570375570540
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575380380545
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(5)80(3)85(1)90555
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Lifts:1RM90%+MONTH 2
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Deadlift495456(+10)
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Shoulder Press150140(+5)
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Bench Press280257(+5)
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Back Squat335312(+10)
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Week 1Week 2Week 3Week 4
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RepsWeightRepsWeightRepsWeightRepsWeight
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Deadlift5345336553455185
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5365339033905230
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(5)390(3)410(1)4355275
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Shoulder Press510531155105560
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511531203120570
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(5)120(3)130(1)135585
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Bench Press5195321051955105
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5210322032205130
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(5)220(3)235(1)2455155
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Back Squat5235325052355125
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5250326532655160
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(5)265(3)285(1)3005190
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** On the third set of each lift, where the reps are in parentheses, you can do the number that is
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prescribed or, for additional strength benefit, go for max reps. Note this applies to Weeks 1-3 only.
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Wendler Cycle 1
Copy of Wendler Cycle 1
Copy of Copy of Wendler Cycle 1
Sheet2
Sheet1