Deadlift: When to increase weight

 

The simple rule is as long and steady as you can without failing. The increments of increasing weight are bigger for beginners and become smaller as a percentage of one repetition maximum the more the lifter matures. Microloading and deloading are concepts which work, but not well known or applied too late. This article will help you to understand better how to pick your increases. Beginners will start with 2.5kg to 5kg from an empty bar.

Topics: Lift stronger, Jim Wendler 5/3/1, Stronglifts 5x5, Deadlift, Strength, Powerlifting, Bodybuilding

 

Deadlift: When to use chalk

Chalk needs to be used when your grip fails during the deadlift or the knurling of the barbells has worn down. It is most effective for your most strenuous deadlift attempts. This can be for maximum repetitions or weight. Compared to other options to help your grip chalk is cheap and versatile. Do not use baby powder as a supplement for chalk. It lubricates instead of improving grip. To minimize the mess chalk makes use a chalk ball. The article explains how to apply chalk and what different options you can choose from.

Topics: Lift stronger, Jim Wendler 5/3/1, Stronglifts 5x5, Deadlift, Strength, Powerlifting, Bodybuilding, Strongman

Smolov vs Jim Wendler 531

This write-up compares the Smolov squat program and Jim Wendler 531 for different sports purposes like powerlifting, weightlifting, football, and martial arts. Generally speaking based on my experience with the programs and as a Judoka in my teenage years and aspiring powerlifter in my thirties, Wendler 531 makes a good addition to any athlete's training cycle who wants to build general strength with a barbell while Smolov lacks usefulness because of its single-minded approach and is still fun to do once in your life to test your mind and body.

Topics: Jim Wendler 5/3/1, Smolov, Bench Press, Deadlift, Squat, Powerlifting, Bodybuilding, Strongman

5 secrets from Pavel Tsatsouline and Jim Wendler to make you stronger

These two are titans of strength training which you will find all over the internet with different pieces of advice. While Pavel takes a functional approach to strength using kettlebells as his main tool of punishment, Jim is a big fan of the compound lifts as he was a powerlifter and football player. When you combine Pavel’s ideas for your warm up with the Wendler 531 program I personally think you get a very nice well-rounded program which makes you a better athlete.

Topics: Lift stronger, Jim Wendler 5/3/1, Powerlifting, Bodybuilding, Strongman

Avoid the biggest mistakes with Jim Wendler 531

Based on my own experience I summarised what I did wrong on the Jim Wendler 531 program from my perspective. I test several programs regularly here on my blog and share my experiences. Please leave a comment if you did something when on Jim Wendler you would not do again or if you have any questions.

If you want the most up-to-date news or ask direct questions, then you can follow me on Instagram.

Topics: Lift stronger, Jim Wendler 5/3/1, Powerlifting, Bodybuilding, Strongman

Wendler 531: Is it worth your time ?

If you are fit, know how to handle a barbell and want to apply an aproach of half an hour a day to get strong beside your other sports commitments, I think Wednler 531^is one of the best options around.

Topics: Jim Wendler 5/3/1, Powerlifting, Bodybuilding, Strongman

Why deload on Wendler?

A deload helps you to protect yourself, get used to a new rep scheme, progress for longer, and stay alert and humble. All of these elements have been incorporated for a reason in Wendler. If you speed it up, you pay the price like I did getting a back injury in my 8 months on Wendler.

Topics: Jim Wendler 5/3/1, Powerlifting, Bodybuilding, Strongman

Extensive 8 month wendler review

I ran the Wendler program for eight months and added 30kg to my squat, 20kg to my bench press and 20kg to my Deadlift ending at a 150kg squat, 140kg bench press and 190kg Deadlift. I recommend it for intermediate lifters, not for beginners. It is a good addition for athletes who do other sports then lifting to gain strength. It is not optimal for powerlifters who have to prepare for a meet in a year. If you have questions / comments / want to share your own experience, please leave a comment.

If you want the most up to date news or ask direct questions, then you can follow me on Instagram.

Topics: Jim Wendler 5/3/1, Powerlifting, Bodybuilding, Strongman

 

When to start Wendler 531

What is Wendler ?

Skip this if you are a rugelar reader of my blog ;). Jim Wendler is a lifting program for intermediates who want to develop general strength. It utilises the deadlift, squat, bench press & overhead press to develop strength in the gym. These lifts are performed in sets of five, three and singles. If you ant to know more about the structure of the program please refer to the explanation of the Jim Wendler calculator.

Topics: Jim Wendler 5/3/1, Powerlifting, Bodybuilding, Strongman

Which Wendler book should I read ?

There are currently three books from Wendler available. I personally have read 531 and beyond 531 and not the most recent adaptation especially for powerlifting. Short answer to this question is to read both. Reason behind this is that both books are entertaining, informatrive and make you a better lifter as you get insight into a lot of experience. If you are limited for time, even though the books are not long, here a bit more help.

Topics: Jim Wendler 5/3/1, Powerlifting, Bodybuilding, Strongman