Wendler 531 cycle

This is to jelp you to understand what a Wendler cycle is and how you can use it to your advantage. If you want to learn more about the program please check also my youtube channel where I filmed and commented my progression on 531.

Breathing Squat

I personally had the problem of having severe pain in my lower abdomen for about three month when I was squatting in the range of 120kg for repetitions. Getting my breathing right after looking at one of Chris Duffin's squat workshops on youtube helped my to fix this problem. Here are my tips for you to minimise the risk of a hernia from squatting through better breathing. I am not a doctor, always consult one if you have pain.

What is crossfit weightlifting ?

Crossfit weightlifting is performing a certain exercise including free weights usually for a higher amount of repetitions at a predetermined weight for time incorporated in a workout of the day or WOD.

Squat Calculator

The free weight squat is one of the most underutilised movements in the gym. For me it expresses real raw power and also flexibility if done correctly. This article will describe different forms of squats, how to pick your weight when you are a beginner and how to keep track of your progression using this calculator.

How a personal trainer can get clients motivated

This is the viewpoint of a client with personal trainers that have crossed my path and discussions I overheard in gyms for a decade. I combined this with some of my sales knowledge and hope this helps to get an outside view on things. 

Deadlift Calculator

If you want to master the mighty deadlift, you better track if you are taming the beast. Step up to the plate, pull more than your own weight and look how you progress. All supported by this free excel calculator to save you some time. 

Bench Press Calculator

This bench press calculator is made for you to save you about a week of research. You can skip my rambling and just download the free excel spreadsheet at the end or spent the time to learn how to use it and maybe pick up a tip or two. You will be provided with data based on your own performance on your 1RM, dynamic bench press ad Sinclair coefficient.

Wendler 531 Speed up techniques

These are some ideas on how to speed up the Wendler 5 3 1 workout which are discussed in the Wendler 5/3/1 and beyond 5/3/1 book. Please refer back to those to get a full picture as this is just a small snapshot of what I have done with it. Also only speed the program up, if you got used to it in the first place. Do not jump in as a beginner and try to go fast. Usually a recipe for desaster. Here are some ideas.

What are fat loss pills and how do they work ?

Fat loss pills are usually highly profitable, aggressively marketed products distributed in the dietary industry. They are mainly used as shortcuts when individuals do not see the results they want in appearance as fast as they would like to or for professional bodybuilders to cut down the last few percentages of bodyfat to get optimal results. This is achieved by using potentially harmful ingredients at high doses or high intake of caffeine with some other ingredients as supporting "secret sauce" depending on the product. All in all the promised outcomes seem to be overstated and can be achieved otherwise through less costly and risky means.