Jim Wendler on getting strong without a power rack or squat stands. The main lifts you can concentrate on are as follows: deadlift, power clean, bent over row, and press. These four lifts will be your core lifts – if you are using my 5/3/1 training program, these will be the ones you will try […]
Basic Barbell Training Program Comparison
Here is a comparison of the various basic barbell training programs out there. They look at Starting Strength – beginnerStronglifts 5×5 – beginnerJim Wendler’s 5/3/1 – intermediate or advancedMadcow intermediate 5×5 – intermediate (advanced version available too)Texas Method – intermediate
531 Power Clean Variation
Jim Wendler wrote another post on a 5/3/1 variation. This time it is about Power Cleans and 5/3/1. Can you combine the two? – Yes!How? – In standard 5/3/1 set, rep and percentages fashion. It’s an easy enough movement. 1. First, be sure you can walk and chew Red Man at the same time.2. Please […]
531 for Beginners – 3 Days a Week Program
Jim Wendler posted a 5/3/1 variation for a beginners percentages are 90% of your max and working up 3 days a week, full body strength program 2 main lifts, first is performed in standard 5/3/1 fashion, second is performed with 3 sets of 5 starting at 55% of your 1RM (weight increases 10% each set) […]
Smolov Jr. – 531 Excel Spreadsheet
Mogwoggle on reddit put together a really nice spreadsheet that combines the Smolov Jr. and 5/3/1 into one program. I put together a spreadsheet (based off of MEatRHIT’s original Workout2.xls file) that incorporates both of these, with a light bench that allows to test a 1RM on the deload week. OHP also shows up on deload […]
Another 531 generator
You have seen the Strength Standard 5/3/1 Routine Generator. Here is another option. The Black Iron Beast 5/3/1 Calculator Plug in your numbers and get strong. Also check out this 5/3/1 Smolov Jr. – 5/3/1 Excel Spreadsheet or this awesome 531 Spreadsheet
Take some "Me" Time
The following is an excerpt from Jim Wendler’s “531: The Simplest and Most Effective Training System for Raw Strength” You already give 8-10 hours a day to your boss and to your work. To boredom and to people and organizations that couldn’t care less about you. Then your family and friends get the rest of your time. […]
strstd.com – 531 Routine Generator
Update: Check out another 5/3/1 generator or this 5/3/1 Smolov Jr. – 5/3/1 Excel Spreadsheet or download this awesome 531 Spreadsheet Check out the 5/3/1 Routine Generator by Strength Standards. Now this is an awesome tool. Enter your stats and it will give you your complete 5/3/1 workout routine, including warm-up sets. You can even chose between the different 5/3/1 variations, […]