Wendler Wednesday Week 1
Front Squat and Bench Press
5 @ 65%
5 @ 75%
5+ @ 85%
5p @ 65%
5p @ 65%
The first four weeks of percentage work are based on 90% of your actual one rep maxes, the second four weeks are based on 100%. "P" indicates pause sets, which call for a :03 pause at the bottom of each rep.