If you are an equipped lifter, imo it does not carry through as well, and no one has figured out how to use 531 for equipped lifters. First set last as the name describes, jim wendler recommends hitting 3 4 sets of 5 8 reps of your first set at 65%, 70% or 75% depending upon the week you are on. If you havent read wendlers books, i highly recommend getting them. Mar 16, 2017 this book is an addition to the original 5 3 1 book and the beyond 5 3 1 book. Wendler 531 is a program geared towards increasing 4 lifts. And though i definitely recommend his first book if you havent already read it, i truly believe the magic lies in his follow up to 531, beyond 531. If you still havent read it, i recommend you do so right now, but. Most importantly, i wanted a program that i was excited to actually use. Jan 01, 2011 531 program is a variation of oldtime training scheme called one lift a day olad. This basic cycle is where the 531 name comes into it. With 531 there are programmed deloads to give your body a break. So this template is not easy but it is very doable but only if you are dedicated to making it happen. A hardcore look at wendlers 531 powerlifting routine muscle. However, the 5s pro template allows beginners to push for heavier sets of 5 if they feel up to it, and includes more volume with the fsl.
If youre a patient intermediate lifter or a smart advanced lifter and you want to get stronger by making deliberate and steady progress each month then follow this program. And it was fun to see and learn how he approached adjusted the program. Many changes have happened since i developed the program in 2008 but the core principles remain the same. To start viewing messages, select the forum that you want to visit from the selection below. I recommend this as the first read for anyone interested in the 531 principle. The fourth week is an easy week for deloading purposes. The simplest and most effective training system for. In other words, skip weeks 2 and 4 of wendlers program. Works with kg or lbs theoretical 1rm calculator choose your own increments per cycle reorder your workout and choose workout days rounding to the nearest multiple of your choice displays a full years.
The volume and load of 5 3 1 s 5 s pro template is far superior to sl5x5. Wendler recommends a prowler session after the workout for this purpose, because prowler pushing is an allconcentric movement. It makes it into a two week texas method, with ascending 5 s to drive adaptation in week 1, and a deload of sorts in week 2 where you work up through a set of 5, a set of 3, and a heavy single. Get the wendler 531 workout program with included calculators delivered to your email immediately. Gabe from a year on wendlers 531 put up his final post. Registering gets you access to free supplement samples and special email sales for forum members only. Cardioconditioning while doing 531 post by adh sun jul 15, 2012 4. The 5 3 1 program kicks ass and i have been following it myself for several months. A hardcore look at wendlers 531 powerlifting routine. Whenever i feel like im getting sidetracked or want to try something different, i revisit these rules to make sure im doing things the right way.
If you can still add weight to the bar each session or each week depending on which 5x5 routine youre following and how the loading protocol is laid out then imo its the better choice. Even though this is the most expensive wendler book, it covers everything and removes the need to check out any of wendler s. Jim wendler 531 workout spreadsheet diy strength training. Please note that this is my list, but you can certainly feel free to copy it. Im resisting the urge to actually attempt those numbers though. Along with that there are instructions on how to modify it for future waves. Fuck you, pay me since the original 5 3 1 book and the second edition came out, ive been working to improve the 5 3 1 program. It seems no matter what program i undertake, i always find myself going back to wendlers 531 program directly afterwards.
This post explains my approach to when to use which. The 531 philosophy is more important than the sets and reps. For the 3 years, the response towards this simple but brutally effective training system has been overwhelming. The lifts in 531 are the overhead press, deadlift, squat and bench press.
Poteto updated his awesome excel spreadsheet for jim wendlers 531. After you are done with your main lift dl, sq, mp, or bp, you perform 5 sets of 10 reps with the same lift you just did, then do some 12 extra exercises for other. Jan 01, 2011 running your 531 template i have yet to figure out why so many people have trouble with a template that is so easy and straight forward as jims 531. I think the big reward with 531 is that it keeps your strength up while allowing for periodization hst style. Jim wendlers 531 program is not for 5 sets, but for 3 sets. Beyond 531 by jim wendler indepth look at how im running beyond 531 option 1 with joker sets duration. With the updates in beyond 5 3 1 jim wendler introduces joker sets for autoregulation and also a couple of other templates to add volume to his program, based on what your personal needs are. Jim wendlers 531 program has become incredibly popular because its simple and it works for a lot of people. The 531 program kicks ass and i have been following it myself for several months.
The third week you will do 1 set of 5 reps,1 set of 3 reps and 1 set of 1 rep 531. In my 531 ebook, i provide detailed lists of weights and percentages so you dont have to carry a calculator with you to the gym. In this guide to wendlers 531, you will find information on 2, 3, and 4 day splits. After the fourth week, you begin again with 3 sets of 5 reps. I only recommend it if your body feels like garbage and you need a break from heavy. The world is a better place with joker sets and should be implemented into your strength program. The volume and load of 531s 5s pro template is far superior to sl5x5. Jun 21, 2015 week 3 1 set of 5 reps at 75%, 1 set of 3 reps at 85%, 1 amrap set at 95% leaving 1 to 2 reps in your tank. Jan 09, 2012 poteto updated his awesome excel spreadsheet for jim wendlers 531.
The latest in the 5 3 1 series, 5 3 1 forever collects all of jims thinking on 5 3 1 with the latest training methods e. Beyond 531 jim wendler 531 coaching forums t nation. Most of the spreadsheets included in the page are created by reddit users. I want to attack my arms a little more on this day, and chestback more on day 2. With that info it will determine the 90% of those maxes which 5 3 1 uses for calculating the percentages used per set and then it will automatically lay out the next 4 weeks of workouts for you.
He documented his progress following 531 intermixed with a cycle of smolov for squats and smolov jr. This extremely popular strength training program is based off of the rep schemes 5, 3, 1, as the name suggests. After the fourth week, you begin again with 3 sets of 5. Yes there are a lot of ways you can run the template, but the core philosophy of it is straight forward and simple. The main difference between 5x5 variations and 531 are how frequently your poundages increase. I bought wendlers book and have read it digital cover to digital cover multiple times, plus i recommended it to a friend by linking him to it instead of sending him my purchased ebook version. I wanted a simple and easy program to follow, a program that held true to the principles in which i believed. Even though this is the most expensive wendler book, it covers everything and removes the need to check out any of wendlers older stuff. Once youre on the assistance program management screen you can either edit the stock assistance programs or create your own custom programs. Even though this is the most expensive wendler book, it covers everything and removes the need to check out any of wendlers. This 531 app will help to manage your 531 workout program. The program was originally written for selfish reasons.
The simplest and most effective training system to. The boring but big accessory work for size is an interesting twist. It contains everything the first one talks about and much more. I can only make it to the weight room one time per week. Click on document 531 for powerlifting jim wendler. Week 4 deload using 5060% of your training max for 3 sets of 5 and no more. Jim wendler s 5 3 1 is all about starting with very light weights while progressing slowly and consistently. Experiences with the 531 program starting strength. Ive been making serious strength gains with 531 for powerlifters if your goal is strength, grab it from jim wendlers site today.
Beyond 531 is truly a stepup from wendlers first book. Also, strip sets are designed for increasing muscle endurance and you have to do many reps like more than 50 reps until you lift only a bar without plates. These spreadsheets are intended for automating your workout progress. You will also find information on a wendlers 531 and westside hybrid program. If this is your first visit, be sure to check out the faq by clicking the link above. With that info it will determine the 90% of those maxes which 531 uses for calculating the percentages used per set and then it will automatically lay out the next 4 weeks of workouts for you. Apr 18, 2020 the latest in the 531 series, 531 forever collects all of jims thinking on 531 with the latest training methods e. With 5 3 1 there are programmed deloads to give your body a break. The program was originally written for selfish reasons as i wanted a simple and easy program to follow, a program that held true. The simplest and most effective training system for raw strength, 2nd edition the success of the 531 method has been nothing short of extraordinary. Jim wendlers 531 is all about starting with very light weights while progressing slowly and consistently.
If you havent read wendler s books, i highly recommend getting them. I have the new beyond 531 ebook and have been training it for a couple of weeks. No more fiddling around with printed spreadsheets at the gym. If you havent yet read my first post on jim wendlers original 531 program, you can do so here. May 09, 2020 no more fiddling around with printed spreadsheets at the gym. In my 531 ebook, i provide detailed lists of weights and percentages so you don t have to carry a calculator with you to the gym. However, i have a chindip station at home and a weight vest. And each week, you have to try different percentage. The simplest and most effective training by jim wendler. The 5 stands for four sessions deadlift, bench press, squat, overhead press of six sets. Adding your own wendler 531 assistance programs into wendler log can be done in three steps.
First, navigate to the assistance programs screen from the main menu. Incorporating strength cycles into crossfit training. This app generates the 5 3 1 workout program based on your current lifts. So basically, i want to use the 531 percentages, and layout of the program, but i. If i am running the 531 with joker sets and first set last, does that need to change when i decide to do the bbb. I bought wendler s book and have read it digital cover to digital cover multiple times, plus i recommended it to a friend by linking him to it instead of sending him my purchased ebook version. In other words, skip weeks 2 and 4 of wendler s program.
Since the original 531 book came out, ive been working to improve the program. The 531 method popularized by jim wendler is a tried and true strength program that focuses on the basics. Most routines in this books will work since theyre based on tried and true olad method, along some overcomplicated calculations for reps and sets and loads. Oct 30, 2016 this basic cycle is where the 531 name comes into it. The latest in the 531 series, 531 forever collects all of jims thinking on 531 with the latest training methods e. It progresses on a weekly basis, making it well suited for late stage novice and early intermediate lifters. If there will be an 531 app, id be happy to pay for it. With that setup it is already more specific to powerlifting than bodybuilding as you will work a lot with a barbell and less with machines and dumbbells when on this program.
The 5 3 1 philosophy the 5 3 1 philosophy is more important than the sets and reps. The first week involves sets of 5, second week sets of 3, and the third week is three sets of 531 respectively. Throughout the routine you will work with percentages based off of your max, and strive to hit rep prs each workout. This book will guide you from improving mobility all the way up to your main lifts, supplemental, assistance work, conditioning and recovery with each part broken down and addressed in a simple, easy to implement manner. Andrew crickmore when i switched to beyond 531 sometime in the summer of 2014 i wasnt sure what to expect, but i had just read through wendlers ebook on it and decided to construct a template for it and run it. Understanding jim wendlers 531 in full pdf template. I created this so i wouldnt have to calculate everything day in day out and provides a good way of tracking progress electronically i log everything on paper as well. The 2nd annual nov meet consists of a modified powerlifting meet, a full highland games and a sanctioned strongman meet. I recommend you reread it as there are some changes that are exclusive to the 5 3 1 for powerlifting book. In wendlers original book he outlines the 531 program concentrating on the 4 main lifts that are the back squat, the bench press, the deadlift and the strict press. Raw lifters would have much more sucess using it for meet prep. Aug 12, 2017 if there will be an 531 app, id be happy to pay for it.
I go back to it from time to time and it has some great information. This is a jim wendler s 5 3 1 workout spreadsheet and template resource page. Activity stream if this is your first visit, be sure to check out the faq by clicking the link above. I dont even know how you get this idea about 531 program.
Introduction this book is an addition to the original 531 book and the beyond 531 book. I have also included detailed assistance work information, including possible variations mentioned in the wendlers 531 ebook. Box squats versus free squats there has been a lot of debate on which is. The simplest and most effective training system for raw strength, 2nd edition the success of the 5 3 1 method has been nothing short of extraordinary. I had 4 people run this and all of them ate like champions all ate at least. If you have read any of 531s multiple volumes which is highly recommended obviously then you would know that wendler spends the majority of his writing on variations of his program to help people tailor the training to their goals and their restraints. A detailed overview of cycles including sets, reps and weights are calculated. May 29, 2014 beyond 531 by jim wendler indepth look at how im running beyond 531 option 1 with joker sets duration. It is not intended to teach you the 5 3 1 programs or training methodologies. Whether you re new to the lifting game or youve been going at it a while now, youve most likely heard of the 531 program or read the original book by jim wendler. Deloading 3 sets of 5 reps once the cycle 4 weeks is completed you will start your next cycle using heavier weights.