T Nation

Program for Next 4 Months


#1

Wow mr Wendler, your program works so well I can't believe it!
5th cycle now on 3's week and I had to recount the weights twice after the deadlift top set today; the weight felt so unbelievably light!
Switched to 5's PRO a month ago, and will certainly continue using it.
Here is a draft for my next 4 months.
I would like to try the 3 training sessions week with the goal to bring up my presses and squats.
Resetting TM 3 back of course.
How does this look?

2 cycles:
Monday
Box jumps 3x5
Squat 5's PRO, paused squats FSL 3x3
Press BBS
Chins 50
Dips 25-50
Ab wheel 50

Wednesday
Medicine ball throws 15
Deadlift 5's PRO, FSL 5x5
Bench 5's PRO, Last set 5x5
Db row 50
Incline db bench 50
Back raises 50

Friday
Long jumps 10
Squat BBS
Press 5's PRO, FSL AMRAP
Chins 50
Dips 25-50
Ab wheel 50

Saturday:
Harder conditioning (runs, sprints)
Goal 5'30" mile (did 6'02" last week)

Monday-Friday:
Easy conditioning (bike commute everyday, takes 35 minutes one way, I often work even in the evenings, so 70 or 140 minutes on the bike daily)

Agile 8 all days

Followed by 2 cycles:
Jumps
Squat 5's PRO
Press FSL 5x5
Assistance x 50-100

Throws
Deadlift 5's PRO, FSL 5x5
Bench 5's PRO, FSL 5x5
Assistance x 50-100

Jumps
Squat FSL 5x5
Press 5's PRO
Assistance x 50-100