Check out 531 for Top End Strength. A variation of 531 for powerlifters & strongmen. Like 5/3/1 we are going to use the standard approach to this programme and use a 3 weeks building up and 1 week down approach since this works repeatably well for the vast majority of people. However on the down […]
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Rich Froning Jr. Barbell Shrugged Podcast #2
Rich Froning Jr. was guest on the Barbell Shrugged Podcast Episode 2. Topics: Rich’s training, 5/3/1, Olympic lifts twice a week Olympic lifts Arnold’s 2012 CrossFit Rich’s best lifts @ 88.5kg (195 lbs) Best snatch 125kg (275 lbs) (video here) Power Clean & Jerk 147.5 kg (325 lbs) Clean 152kg (335 lbs)
Snatch Grip Deadlifts
Over at T Nation is an article about the Snatch Grip Deadlift. A great variation with lots of benefits: Upper-back development Posterior chain development Assisting conventional deadlifts It can boost your vertical jump I do 5 sets of 10 reps @60% of my current training max of them as part of my 531 BBB assistance work on deadlift […]
PR Friday
I’m currently in cycle 7 of 531 and am pretty pleased with my progress. Just pulled my pre 531 deadlift 1RM for 5 reps with one or two left in the bank. That exciting feeling before a PR attempt is so addictive. What are your recent PRs?
Jim Wendler on Iron Radio Podcast Powerlifting
Here is some powerlifting talk for your commute. Jim Wendler is guest on the Iron Radio Podcast. Link to mp3: Episode #133 (right click ‘save as’) Topics: 5/3/1 second edition Jim’s current training Raw vs Equipped Lifting what lifts are most effected by equipment What suits and shirts beginners should buy
531 Deload Week 4 with 3×3
Jim Wendler responded to a common 5/3/1 question. What to do on week 4 – the deload week if you don’t want to completely deload? Week 1 – 3×5 (as normal)Week 2 – 3×3 (as normal)Week 3 – 5/3/1 (as normal)Week 4 – 65%x3, 75%x3, 85%x3 (don’t go for max reps)
531 Spreadsheet Download
Update: New version (1.28) available here. Here is another fantastic 5/3/1 Spreadsheet by poteto Download it here for free. Features: Works with kg or lbs Theoretical 1RM calculator Choose your own increments per cycle Re-order your workout and choose workout days Rounding to the nearest multiple of your choice Displays a full year’s worth of cycles […]
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 […]