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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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NameKelseyWendler Cycle ***1
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Start Date5/19/2020Maxes Reset (date)
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Lifts:1 RM*NOTES:
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Deadlift235* Enter your training max - not your competition max
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Shoulder Press105** On the 3rd set of each lift, do the number of reps listed or,
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Back Squat225for additional strength benefit, go for max reps
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Bench Press225*** 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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Deadlift516031705160585
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5170318031805110
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5**1803**1951**2055130
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Shoulder Press575380575540
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580385385550
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5**853**901**90560
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Back Squat515531655155585
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5165317531755105
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5**1753**1851**1955125
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Bench Press515531655155585
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5165317531755105
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5**1753**1851**1955125
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MONTH 2Week 1Week 2Week 3Week 4 (Deload)
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RepsWeightRepsWeightRepsWeightRepsWeight
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Deadlift517031805170595
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5180319031905120
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5**1903**2051**2155140
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Shoulder Press575380575540
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580385385550
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5**853**901**95560
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Back Squat516031705160585
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5170319031855110
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5**1853**1951**2055130
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Bench Press516031705160585
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5170318031805105
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5**1803**1901**2005125
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