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14-Feb-2017 03:50

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It's better to start a little below your estimated max and work into Wendler's 5/3/1, then it is to over-estimate your 1RM and waste a mesocycle. Remember, core work is either squats, bench press, deadlift or overhead press. After completing each mesocycle, add 5 pounds to your 1RM total for bench press and overhead press, and 10 pounds to your squat and deadlift 1RM, and recalculate your percentages.

On this last set, do as many reps as you can with the given weight. If you run Wendler's 5/3/1 for a year, this progression pattern will add 50 pounds to your bench and press, and 100 pounds to your squat and deadlift. For those who can hit the gym only twice a week, you can use the following template: This is a 4 week cycle.

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Please remember that this sample hybrid program is only an example, presented to get you thinking about the possibilities.

There are many ways to combine Westside and Wendler's, and many reasons why someone would want to do so. It's better to get the feel of a hybrid program, and then to add work, then it is to kill yourself and have to pull back on work. Wendler's generally needs to be run for multiple cycles, so don't choose this routine if you're not willing to stick with it.

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This would free up one training day each week for DE bench work. For assistance work, use exercises that address your weaknesses.

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