Renegade Fitness YouTube Channel
Check out our YouTube channel for movement demos, benchmark workout briefs and anything else we find interesting!
Space Reservation Calendar
Here is a link to our calendar with reserved training times. If you are planning on doing your own training, please check the calendar to be sure you wont conflict with a scheduled event!
Coming soon!
Wendler Strength Training Protocol
If you are looking to build some general strength, the Wendler method is a great place to start. It is straight forward and doesn't take a lot of time each week and works great, especially for newer lifters. There are 4 lifts that will be completed each week. Squat, Strict Press, Deadlift, and Bench Press. I typically recommend having 2 days a week focused on these lifts. Day 1 will be Squat and Strict Press, and Day 2 will be Deadlift and Bench.
Week 1 will be 2 sets of 5 and then a final set that is completed for as many reps as possible. This will be repeated in week 2 with sets of 3, and week 3 will have a 5-3-1+ rep scheme. Week 4 is a deload week to let the body recover.
Open this form and make a copy, input you current 1 rep maxes and the form will generate the loads for each of your strength sessions each week.
https://docs.google.com/spreadsheets/d/1hpH79pCavU9cuTufxal7tpl2zM3YgCZwdTrQbueUFrs/edit?usp=sharing