This is the explanation for a bodyweight template I came up with to accompany the Jim Wendler 5/3/1 program. As I personally do run marathons the boring but big accessory work does not really appeal to me, because every kilo/pound that I put on, I have to carry around for 42km. That does not necessarily help my time. So here is the attempt at squaring the circle for increased strength at a minimum increase of body weight. Always consult a doctor before doing exercises.
Joker Sets are being used in the Jim Wendler 5/3/1 weightlifting program to auto-regulate good and bad days. You will increase your top set by 5 - 10% in weight and aim to complete the repetition maximum for the day. Joker Sets have been brought in by Wendler in his iterations of the Wendler 5/3/1 program as powerlifters criticized it for its lack of autoregulation and is published in Beyond 5/3/1.
All in all I would only recommend Stronglifts 5x5 in the late teenage years. Parents should be open to the needs of their children, inform themselves and make a decision based on facts which take into account the needs of everybody involved equally based on merit, rather than authority. Different approaches will most likely lead to tension in the household and resources being wasted needlessly (been there, done that). I hope this article is informative and helpful, if your family is faced with the decision of allowing a teenager to go on Stronglifts or not. Please always consult a doctor before deciding for a program. This article covers the dynamics and concerns within a family rather than the program itself. The program is safe and works and I have done it myself and you will find details in my review of Stronglifts 5x5.
This is a short explanation of the Jim Wendler calculator I designed for easy print out to be taken to the gym and stored in a folder. I found the first few results I got on google not covering my needs and to cumbersome, therefore i decided to design this. Always consult a doctor before running a lifting program. All these calculations are based on Jim Wendlers's public post on
The Wendler 5/3/1 template.
These principles I picked up from reading a lot of self help and business books, but also by applying them to my training. I am a step dad of two teenagers where I entered their lives in puberty, ran three marathons so far, moved from Germany to Ireland to work, changed jobs twice (the ones that pay bills, not the ones you just have to get by while your traveling), bench press 135kg and entertain a blog and YouTube channel. So this might make me someone to take advise from on how to stay motivated or not. Your decision to read on.
This is the start of my journey to go from mid to upper intermediate strength level to elite strength level within a year using the Wendler 5/3/1 program. Start will be after my holidays in california 2015 and end will be the same time next year. The aim is to finish at a one rep maximum of 200kg for the squat, 165kg for the bench press and and 235kg for the deadlift at 80 - 88 kg body weight.
Wrist warps are something you can consider when you are getting serious about lifting. The Gangsta Wraps are the most recommended on youtube and amongst heavy lifters. Here is my take on them after using them for two weeks. They are a good addition to every gym bag.
The answer to this question is YES, you need protein to get stronger. However the answer to the question "Does protein make me stronger ?" is NO. You have to see protein as part of your overall lifestyle, goals and diet to understand it's function and if, how much and in which form you will take protein based on the whole picture. When you look at supplements always remember that someone is selling you a product and therefore that particular industry has an interest to make you believe that you need it. I personally have two shakes a day, one in the morning, one in the evening, as part of a balanced diet while doing two intense workouts a day to give you some perspective. Always consult a doctor for your specific diet needs.
Race strategy Fingal 10K 2015 and my performance in the Dublin race series
19.07.2015 was the date for me and 4.000 other runners (12.000 If I believe the chip times on the website, the Irish independent awaited 4.000 runners which seems closer to the truth for me) to go out in swords and run the Fingal 10k 2015. The winner took the crown with 29:44 in the male section run by Mick Closisey and a 34:11 run by Maria McCambridge as the first woman to get over the line. This year I was not as close as last year to the winning bunch with a time of 44:52. I ran what I aimed for and you can check my bib number 409 at the Fingal 10K results.
Dynamic 10 minute warm up for crossfit and powerlifting
This warm up is the result of reading some books, try and error and just going for it. Hope this helps as it is around ten minutes and does not keep you from doing your actual session and you also have the opportunity do practice double unders.
